When there is an overgrowth of harmful bacteria in the intestines, it can cause many health issues, including constipation, acid reflux, irritable bowel syndrome, some vitamin deficiencies, severe allergic reactions, poor nutrient absorption, leaky gut, poor immune system, etc.
These are all issues that can become serious if not corrected. Fortunately there are many different types of immunity-boosting probiotics that can help combat these common problems.
Why you need probiotics in your diet
- Eliminate some vitamin B deficiencies
- Reduce severity of some allergies and skin conditions
- Can lower bad cholesterol levels
- Help digestion and improve nutrient absorption
- Aids in treating leaky gut
- Elevates symptoms of IBS
- May boost immune system (some sources say that 70-80% of the immune cells of the body are in the gut)
- Assists in weight loss (some probiotics may reduce of prevent absorption of fat from food in the intestines)
- Can help with acne (healthy intestinal flora tends to lower expression of Acne)
- Prevents and treat diarrhea in certain situations
Related article: Minerals You Should Be Getting Every Day
All varieties of yogurt, kefir, sauerkraut, tempeh, kimchi, miso, kombucha, pickles, buttermilk, natto, some types of cheese also contain probiotics (cheddar, mozzarella, Gouda).
How to keep the beneficial bacteria happy
To make sure the benefits of probiotics last, you need to create a proper environment for the good beneficial bacteria to thrive in. Prebiotics are insoluble fiber you get from foods you eat and they create the proper environment for probiotics to thrive in.
Fiber-rich foods that aid in keeping probiotics alive
- Fruits (apples, bananas, oranges, tangerines, pears, etc.)
- Vegetables (deeper colors vegetables tends to have more fiber)
- Berries (raspberries, blueberries, currants, strawberries, gooseberries, elderberries, blackberries, etc.)
- Beans and legumes (lima beans, adzuki beans, fava beans, black beans, garbanzo beans, lentils, kidney beans, navy beans, white beans, mung beans, yellow beans, pinto beans, etc.)
- Grains (amaranth, barley, buckwheat, popcorn, millet, quinoa, wild rice, brown rice, bulgur, oats, etc.)
- Nuts (almond, peanuts, pistachios, pecans, walnuts, cashews)
- Seeds (flax seeds, chia seeds, hemp seeds, sesame seeds, pumpkin seeds, sunflower seeds)
How much is enough?
For most people probiotics from food is enough. However, some people find that taking a supplement of probiotics aids with their existing conditions.
Most over-the-counter probiotics are safe for both adults and children to take. If you are pregnant or breastfeeding, ask your doctor if probiotics are safe for you. Health professionals recommended probiotic supplementation only in conjunction with a well balanced diet.
Signs you’re getting too much
- Abdominal pain