60% of our immune cells are concentrated in the intestinal microbiota. It is therefore necessary to take great care of it by consuming products with probiotic virtues, useful for boosting immunity. Here are the 10 best natural probiotics to invite to our plates.
The importance of the intestinal microbiota for health in general and the immune system in particular has been known for several years now. We could also speak of its crucial role in digestion food andabsorption nutrients. But let’s talk about probiotics …
These billions of beneficial bacteria and viruses that inhabit the intestinal flora defend us against the assaults of others micro-organisms who seek to weaken us.
So themicrobiota balance is often broken by taking antibiotics which destroy everything in their path (good and bad bacteria without distinction), by viruses such as the flu or even by an unbalanced diet.
The 10 best natural probiotics
Fortunately, the probiotics relentlessly fight against toxins and inflammation caused by these bad bacteria and play a protective role against infections, cholesterol problems and even overweight.
To support our microbiota, we can therefore use targeted food supplements, but everything must start at the table. Food is the first step to full health.
By conscientiously choosing foods rich in probiotics, we will support the balance of the intestinal flora and allow it to regenerate and strengthen itself continuously.
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Yogurt -
Kombucha -
Sauerkraut -
Tempeh -
Olive -
Kefir juice -
Sourdough bread -
Yeast -
Spirulina -
Pickle
1- yogurt
Yogurt is a delicious product with a creamy, smooth texture. It is obtained from fermented milk. The latter is full of bifidobacteria (lactic acid bacteria) and is rich in lactic acid thanks to fermentation.
The bacteria in yogurt are called Streptococcus thermophilus and Lactobacillus bulgaricus. These probiotics are beneficial for the intestinal flora and their main virtue is to promote lactose digestion. They promote intestinal transit, prevent colon cancer and help strengthen the immune system.
In addition to being rich in lactic acid bacteria, animal proteins and group B vitamins, yogurts are real delicacies that should not be deprived of.
2- Kombucha
Of Russian origin, kombucha is a sweet drink with a slightly sour taste. It is made from sweet green or black tea, fermented by bacteria and yeast.
Delicious and slightly carbonated, kombucha is rich in probiotics. It facilitates digestion, balances the intestinal flora, reduces bloating and gas. It also helps to overcome stress and anxiety. In addition, it is recognized as an excellent slimming ally.
It can be found in bottles, ready to drink, or as a do-it-yourself kit. It is recommended to use a glass material to make the kombucha and not to put it in the fridge at the risk of rendering its mother strain inactive.
3- Sauerkraut
Sauerkraut refers to a cabbage that has undergone lactic fermentation. Cabbage is cut into pieces, lightly salted and placed in a closed container away from air. The lactic ferments naturally present multiply and transform the carbohydrates into lactic acid.
The probiotics in sauerkraut help prevent candidiasis and eczema. They also contribute to the regeneration of the intestinal membranes and to the defense against intestinal parasites.
In addition to these benefits for our microbiota, sauerkraut is very rich in nutrients: vitamins (A, C, B, E, K) and mineral salts (potassium, calcium, magnesium, phosphorus, iron, zinc). To enjoy its benefits, it must be consumed natural and unpasteurized.
4- Fermented pickle
The pickle is a small cucumber that is picked before it has reached maturity. It is most often used in cooking as a condiment.
Fermented pickles are rich in probiotics and, like cucumbers, have many health benefits. They are useful for rebalance the intestinal flora and strengthen the immune system.
But beware, pickles prepared with vinegar do not contain live probiotics. Pickles are commonly found in the store.
Fermented pickles are also believed to prevent cancer, particularly breast cancer and cardiovascular disease.
5- Olive
The olive is a round-shaped stone fruit that the olive tree produces. It is appreciated for its slightly sour taste and is well known for its oil with multiple virtues.
Olives are naturally rich in probiotics. They contain in particular bacteria such as Lactobacillus plantarum and Lactobacillus pentosus which promote lactose digestion. These microorganisms make it possible to fight against bloating and to rebalance the intestinal flora.
Olives are highly recommended for people with irritable bowel syndrome.
6- Tempeh
Of Indonesian origin, tempeh is a food made from fermented soybeans. No wonder it is so rich in probiotics and recommended for efficacy in strengthen the immune system. Let’s never forget that you can combine all foods that have undergone fermentation with probiotics!
Tempeh is also well supplied with fiber and vegetable protein. It is therefore a highly recommendable health food. Consuming tempeh helps to reduce fatigue and to optimize the functions of the nervous system.
The tempeh bar is generally available commercially. Before cooking, let it boil so that it softens.
7- Spirulina
Spirulina is a blue-green microalgae, shaped like a spiral filament, very rich in nutrients. It is native to the fresh and alkaline waters of certain lakes in hot regions (Africa or Mexico).
Spirulina promotes the development of bacteria such as bifidobacteria and lactobacilli in the intestines. These fight against bad bacteria including Candida albicans, a fungus that often causes infections. Spirulina also helps fight fatigue by optimizing our energy.
We can therefore help our microbiota to regenerate by consuming spirulina, at a rate of one to two teaspoons per day in yogurt, salad or other foods.
8- Kefir
Native to the Caucasus, kefir is a fermented and slightly carbonated drink. It is obtained by adding kefir grains to milk, fruit juice or sugar water and allowing them to ferment.
This fermentation of kefir produces bacteria such as Lactobacillus and Lactococcus which aid in the digestion of lactose. These probiotics found in kefir also contribute to thebalance of intestinal flora.
You can prepare your own kefir. We simply add 4 tablespoons of organic kefir seeds in 1 liter of juice, milk or sugar water and let the mixture ferment overnight, then filter and drink at will.
9- Brewer’s yeast
Brewer’s yeast is a group of microscopic, single-celled fungi called Saccharomyces cerevisiae that occurs naturally in the air, soil, plants, vegetables or grains.
Brewer’s yeast is very rich in probiotics useful for regenerate the intestinal flora when the latter is attacked by antibiotics or drugs.
It is effective in the fight against constipation, chronic diarrhea, intestinal obstructions, heartburn and stomach pain.
10- Sourdough bread
Sourdough bread is one of the oldest types of bread made over time. It is produced on the basis of natural and non-chemical leaven.
Resulting from a natural fermentation, sourdough bread is, therefore, more easy to digest because its gluten content is very low. It contains lactic acid bacteria which reduce the acidity (pH) of bread.
Sourdough bread also promotes better assimilation of nutrients (vitamins, fibers, minerals).
Conclusion
It’s important to take care of your microbiota. Indeed, a sick microbiota exposes to various dysfunctions of the body such as difficult transit and digestion, exposure to various infections or bad bacteria that weaken the body, etc. Consume probiotics helps strengthen the immune system (while filling up with good bacteria that fight bad bacteria), regenerate and rebalance the intestinal microbiota.