7 Food Sources of Probiotics, Good Bacteria for Health
Hearing the word bacteria, people usually always imagine everything that is bad and associated with disease. After all, you are taking antibiotics to treat bacterial infections. Bacteria in the wrong place can cause problems, but there are also good bacteria that can support our health. Good bacteria are called probiotics. Where can we get probiotic sources? Previously, we must first know what probiotics are.
What are probiotics?
Probiotics are microorganisms that can help prevent and overcome disease. Helping the digestive system and boosting the immune system are the most popular uses of probiotics today. Probiotics do exist naturally in our bodies. However, you can also get probiotics from food, drinks, and supplements.
Probiotics have become known since the early 20th century, when Elie Metchnikoff, or more commonly known as the father of probiotics, found that rural Bulgarian inhabitants can live very long periods of time even though they live with extreme hunger and severe weather. bad. Elie theorizes that they were able to survive by manipulating the microorganisms present in their digestive system. The trick is to consume sour milk which contains good bacteria for their bodies. Since then, much research has been done to develop Elie’s discoveries in the field of probiotics.
How do probiotics work?
Researchers are trying to do research to find out how these bacteria actually work. Here are some ways that probiotics can benefit your health:
- When you take antibiotics, not only the bad bacteria are killed, but all the good and bad bacteria will be killed too. By consuming foods or supplements that contain probiotics, your body will be able to restore the good bacteria that were killed.
- Probiotics can help your body balance the good and bad bacteria in your body, so that your body can work as it should.
Types of probiotics
There are many bacteria that can be classified as probiotics. All of these bacteria have different benefits, but almost all of these bacteria fall into the same 2 groups:
- Lactobacillus. The bacteria in this group are probably the bacteria that are most abundant in probiotic products. The bacteria in this group are the ones you encounter in yogurt or other fermented foods. Some of the bacteria in this category can prevent diarrhea and help people with lactose intolerance.
- Bifidobacterium. The bacteria in this group are commonly found in milk-based foods. Bacteria in this category can relieve signs of diseases such as irritable bowel syndrome (IBS) or disorders of the digestive system.
What diseases can probiotics prevent or treat?
Probiotics help the food you eat get digested by your digestive system. Until now, researchers are still trying to observe which diseases are best treated by probiotics. Some of the diseases that probiotics can help with are:
- irritable bowel syndrome
- inflammatory bowel disease (IBD), which is inflammation of the large intestine and small intestine
- diarrhea infection (can be caused by viruses, bacteria, or parasites)
- diarrhea caused by antibiotics
Apart from having an effect on your digestion, probiotics can also affect other parts of your body, such as:
Food and drink sources of probiotics
Some of the following foods are known as the best sources of probiotics, and it would be better if you consume them daily to maintain health.
Yogurt
One of the most widely known, and easiest to get, sources of probiotics is yogurt, especially homemade yogurt. Yogurt is milk supplemented with probiotics such as lactobacillus or acidophilus. If you buy at the supermarket, pay attention to the additional ingredients found in the yogurt product.
Kefir
Kefir is fermented goat’s milk mixed with kefir grain. Besides containing lactobacilli and bifidus bacteria, kefir is also rich in antioxidants.
Sauerkraut
Sauerkraut is fermented cabbage (you can also use other vegetables). Sauerkraut is not only rich in probiotics, but it can also help reduce allergies. Sauerkraut is also rich in Vitamins B, A, E, and C.
Tempe
This food, which is usually a daily menu item in Indonesia, is also rich in probiotics. Derived from fermented soybeans, tempeh contains vitamin B12. Included as a vegetarian food, tempeh can also be served lightly fried, grilled, or eaten with a salad.
Kimchi
Kimchi is the Asian version of Sauerkraut. Kimchi is the result of fermentation of mustard greens or other vegetables, and it tastes salty, sour and spicy. Kimchi is usually served with other Korean foods. Besides containing beneficial bacteria, Kimchi also contains beta-carotene, calcium, iron, and vitamins A, C, B1, and B2.
Not everyone is allowed to consume probiotic products
Overall, food and drink sources of probiotics are products that are safe for consumption by everyone. However, people with immune system problems or have serious health problems cannot take probiotic products. Consult in advance whether it is safe for you to consume probiotic products.
In certain cases, some of the side effects when taking probiotic products are stomach pain, diarrhea, flatulence and gas. During the few days you start taking the probiotic product. Sometimes, probiotic foods can also cause allergies. If you experience the things that have been mentioned, stop eating probiotic foods and check with your doctor for further checking.
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