8 probiotic superfoods recommended by a nutritionist to support gut health
We know that taking care of the gut microbiota is key to maintaining good overall health; more than 70% of the immune system resides in the gut. Probiotic superfoods also have their own microbiota and there. . .
We know that taking care of the gut microbiota is key to maintaining good overall health; more than 70% of the immune system resides in the gut. Probiotic superfoods also have their own microbiota and there are many more ingredients with probiotic benefits than we usually consider for our meals. Laura Parada, a nutritionist and author ofWhat Drives Us to Eat This Way,explains: “To promote a more balanced diet, it’s essential to follow a dietary pattern that encourages greater bacterial diversity. A clear example is the Mediterranean diet,rich in fibreand fermented foods, which contributes to the production of beneficial fatty acids and helps keep intestinalinflammation low. ” The expert, who emphasises that variety is more important than quantity, shares eight key foods that promote a healthy and diverse microbiome:Plain orGreek yoghurt:“Without additives, it’s one of the easiest probiotic options available today for taking care of our microbiota. ”Kefir:“It’s a product fermented with yeast and bacteria, similar toyoghurt, but with a higher amount of probiotics. ”Sugar-free kombucha:“It’s a fermented beverage made primarily from black or green tea and a symbiotic culture of bacteria and yeast. ”Asian foods made from soy, legumes and vegetables:“Such as miso, natto, kimchi and tempeh. ”Sauerkraut:“A low-calorie, probiotic German fermented superfood made by fermenting fresh cabbage leaves. ”Fermented pickles:“Prepared in water and salt, then left to ferment for a period of time. Note the difference from pickles in vinegar, which are meant for quick preservation and do not contain beneficial bacteria. ”Sourdough or natural yeast:“A live culture composed of yeasts and bacteria, produced through the fermentation of grains such as wheat and microorganisms, naturally found in the environment. ”Some cheeses, such as Cabrales or Roquefort:“May contain live cultures of microorganisms with probiotic properties; it’s important to read the label to confirm whether or not that type of cheese contains these beneficial bacteria. ”Probiotics and prebiotics—do you know the difference?That said, two of the most frequently mentioned terms in the expert’s list (and in any conversation about a microbiota-friendly diet) are probiotics and prebiotics. Probiotics are foods containing live microorganisms: live bacteria and yeasts, that, when consumed in adequate amounts, benefitgut healthby “replenishing the microbiota. ” As we’ve seen, they’re found in fermented foods such as plain or Greek yoghurt, kefir or fermented milk, as well as in fermented vegetables like sauerkraut, kimchi, pickles and in some cheeses. Then there are prebiotics; food for the microorganisms already present in the gut, which do not contain live bacteria, but do promote their growth and activity and are found in legumes, fruits, vegetables, whole grains and nuts. “We should consume prebiotic and probiotic superfoods daily as a continuous, compensatory maintenance habit to counteract stress,lack of sleep, pesticides and ultra-processed foods, among many other factors that cause constant and almost inevitable damage to the gut microbiota,” concludes Parada. After all, our wellbeing begins on our plate. This article first appeared on Vogue. esAlso read:Postbiotics are the next big thing in gut health, but what do they actually do?14 of the best Indian foods for gut health, according to nutritionists and doctors5 antioxidant foods Japanese women eat to improve gut health