Why probiotic foods are necessary?

Probiotics are friendly live bacteria that have various health benefits when consumed or applied on the body. These are mainly found in the gastrointestinal tract and ensure the balance of good bacteria in the body. The daily meals that you consume like dosa, idli, dhokla or yoghurt and buttermilk are all rich in probiotics. 

What is probiotic food?

Probiotic foods contain these good bacteria and supply our body with them, offering numerous benefits to your body when taken in adequate amounts. Lactobacillus and Bifidobacterium are the most common groups of probiotics and are the most widely used ones. Other than probiotic foods that can be found or prepared and are a much healthier alternative, there are supplements that can be consumed or topical creams, lotions and serums that can be applied. 

Which probiotic foods are effective?

You can only get probiotic food benefits when you consume the right ones. Some common probiotic foods include -

1. Yoghurt 
2. Buttermilk
3. Kefir
4. Kombucha 
5. Tempeh
6. Miso
7. Idli 
8. Dosa 
9. Dhokla
10. Pickles 
11. Fermented vegetables 
12. Kanji (fermented carrot drink)
13. Panta bhat (fermented rice water)
14. Paneer (cottage cheese)
15. Green peas 
16. Cheeses like gouda, swiss and cheddar

Health benefits of probiotics foods

Probiotics are found in a vast range of food items that we consume daily but the real question is, why to take probiotics with food? Explore the diverse health benefits of probiotic foods - 

Balances good bacteria: Diseases cause an imbalance of bacteria in the body leading to a larger number of bad bacteria. Probiotics prevent and restore the balance of good and helpful bacteria in the body after an illness. 

Treats diarrhoea: Diarrhoea can happen due to various reasons like by infections or intake of antibiotics. Probiotics help to prevent and cure diarrhoea. 

Supports mental health: A widely known belief is that the gut microbiota is linked to the brain and how individuals think and feel. Studies have shown that probiotics can improve mental health conditions like stress, anxiety, depression, autism and OCD. 

Lowers bad cholesterol levels and high-blood pressure: Lactobacillus lowers both high-blood pressure and high-cholesterol levels. By breaking down bile in the gut, many lactic acid-producing bacteria reduce cholesterol levels. 

Treats skin conditions: Probiotics can potentially help with skin issues like eczema, acne and psoriasis. It also maintains healthy skin microbiome, reducing skin irritation and sensitivity. 

Cures digestive disorders: Probiotics are popularly used to cure digestive disorders like irritable bowel syndrome (IBS) and ulcerative colitis. They relieve gas and constipation as well. 

Boosts immune system: Probiotics increase the production of immune-regulating molecules like cytokines which promote immune balance. Probiotics also prevent respiratory, vaginal and urinary tract infections (UTIs). 

Helps in weight loss: By reducing fat storage and releasing appetite regulating hormones, probiotics assist weight loss. Having a diverse configuration of bacteria prevents weight gain. 

Are there any risks or side effects to taking probiotic foods?

Probiotic foods benefits an individual in various ways but there are potential risks or side effects associated with them - 

1. Antibiotic resistance 
2. Infections
3. Harmful substances being released in the body
4. Triggers allergic reactions and intolerances
5. Increases Histamine levels in the body
6. Headaches 
7. Temporary gas, bloating or constipation

Probiotics foods and mental health: Its connection

Gut is quite literally our second brain, it not only impacts the whole body but is deeply connected with our mental health as well. The gut-brain axis links the central nervous system with the gastrointestinal tract. Why probiotics are important is because they can be used as a natural remedy for stress, anxiety and depression. 

Various neurotransmitters like serotonin, dopamine, and gamma-aminobutyric acid are produced after the food is digested by the gut bacteria. These substances ensure a balance of positivity in our moods. 

When the probiotic balance is disturbed in the gut, it immediately affects the same. Similarly, after a stressful episode, we tend to experience digestive discomfort instantly. By strengthening the immune system, reducing inflammation and balancing hormones, probiotics prevent depression. A 2022 study proved how a high dose of probiotics can reduce the symptoms of depression. 

Probiotics foods for skin health

Using skincare products with probiotics ensure a balance in the skin microbiome that reduces inflammation and acts as a barrier for dangerous bacteria, UV rays and pollution. With the production of ceramides, probiotic foods benefit by moisturising and hydrating the skin.

 Overgrowth of harmful bacteria on the skin leads to acne, probiotics ensure the presence of good bacteria on the skin. They also cure skin conditions like eczema and psoriasis as well as redness, itching and skin irritation. Being anti-ageing agents and fighting free radicals are additional advantages of probiotics. 

What are probiotic foods that add to your skincare routine? Yoghurt, raw cheeses, buttermilk, kefir and kombucha can be easily found in most kitchens and used to preserve skin health. 

Topical creams and lotions, facial serums and masks with probiotics along with supplements and natural alternatives like foods with probiotics, all assist in skincare. 

Conclusion 

A one stop solution for various health problems, probiotic food benefits by treating digestive disorders, maintaining good bacteria, lowering high cholesterol and blood pressure levels, boosting the immune system and supporting mental and skin health. While generally probiotics are harmless, too much consumption can lead to certain side effects. All you need to really do is ensure that when you plan your meals, they have a consistent addition of probiotic foods in them.

Frequently Asked Questions

What are probiotic foods?

Probiotic foods are those that contain good bacteria like probiotics and provide the body with various health benefits when taken in the right amounts. Some probiotic foods include yoghurt, buttermilk, tempeh, dosa, idli and pickles. 

How do probiotic foods work?

Probiotic foods contain various live bacteria which benefit health by treating digestive disorders, maintaining good bacteria, lowering high cholesterol and blood pressure levels, boosting the immune system and supporting mental and skin health.

Can probiotic foods help with weight management?

Probiotic foods do help in weight management by releasing appetite regulating hormones and reducing fat storage. Having a diverse range of bacteria in the gut prevents weight gain. 

How long does it take to notice the effects of probiotic foods?

Most people notice the effects of probiotic foods within 2-3 weeks if used or taken consistently.