What are probiotics?<\/span><\/h2>\nProbiotics are live microorganisms, primarily <\/span>bacteria, that colonise the gut and contribute to <\/span>a healthy gut microbiome. Within your gut reside <\/span>trillions of these microorganisms, collectively <\/span>forming a complex and vital ecosystem known as <\/span>the microbiome. Probiotics enhance the population <\/span>of these beneficial bacteria and influence the <\/span>composition and activity of the gut microbiome.<\/span><\/p>\nRecipes Probiotic-rich sources<\/span><\/h2>\nProbiotics are commonly found in fermented foods <\/span>such as yoghurt with live cultures, kefir, sauerkraut, <\/span>natto, kimchi, kvass, miso, tempeh, and kombucha. <\/span>The fermenting process also boosts food digestibility <\/span>and nutrient content. Some cheeses, typically cheese <\/span>that has been aged but not heated, including cheddar, <\/span>Parmesan, Swiss, gouda, Edam, cottage cheese <\/span>and feta, provide some probiotics. Raw unfiltered <\/span>apple cider vinegar will also provide some of these <\/span>beneficial bacteria. Some other fermented foods such <\/span>as sourdough bread and most commercial pickles <\/span>are heated or processed after they are fermented <\/span>so they don\u2019t contain live cultures. Instead, look for <\/span>unpasteurised fermented pickles in the refrigerated <\/span>section of the grocery store. Probiotics must be <\/span>consumed alive to have health benefits. <\/span><\/p>\nIn modern times, the intake of naturally occurring <\/span>probiotics has significantly decreased. Advances in <\/span>food preservation techniques, such as refrigeration <\/span>and pasteurisation, have reduced the need for <\/span>traditional fermentation methods to preserve foods. As <\/span>a result, many people today consume fewer fermented <\/span>foods. The prevalence of processed and convenience <\/span>foods, which lack live beneficial bacteria, has further <\/span>contributed to the decline in probiotic consumption. <\/span>Some delicious ways to incorporate more fermented <\/span>foods into your daily diet include adding natural <\/span>yoghurt to Bircher or natural muesli, smoothies or <\/span>salad dressings. Coconut yoghurt is a good dairy-free <\/span>alternative as a topping for healthy pancakes, scones <\/span>and desserts. Tempeh makes a nutritious plant-based <\/span>meat alternative in curries, grain bowls, salads, tacos, <\/span>burgers and stir-fries. Natto, a traditional Japanese <\/span>fermented soybean side dish, can be added to steamed <\/span>rice, salads, vegetables, miso soup, cheese toasties <\/span>or sushi. Kimchi, a spicy South Korean fermented <\/span>cabbage and radish side dish, can be used to enhance <\/span>rice dishes, tacos, savoury pancakes, fritters and <\/span>scrambled eggs, or blended through tomato sauces.<\/span><\/p>\nRecipes Probiotic supplements<\/span><\/h2>\nProbiotics are available as dietary supplements <\/span>containing various strains and doses, measured in <\/span>colony-forming units (CFU). Probiotic supplements are <\/span>best taken on an empty stomach. A daily dose of 10- <\/span>20 billion CFUs is recommended for adults to maintain <\/span>immune and digestive health, however higher doses of <\/span>50+ billion CFUs may be beneficial for individuals with <\/span>significant alterations to their gut microbiome due to <\/span>illness, antibiotics or lifestyle factors. Look for <\/span>a high-quality probiotic supplement with \u201clive and <\/span>active cultures\u201d on the label. Synbiotic dietary <\/span>supplements contain both probiotics and prebiotics.<\/span><\/p>\nRecipes Probiotic health benefits<\/span><\/h2>\nHealth benefits can vary depending on the genera and <\/span>species of a probiotic. Among species, different strains <\/span>can also behave very differently in the gut and provide <\/span>distinct health benefits. For example, Lactobacillus <\/span>is a genus that includes various species such as <\/span>Lactobacillus acidophilus or Lactobacillus casei. An <\/span>example of a strain within the Lactobacillus acidophilus <\/span>species is Lactobacillus acidophilus NCFM. The two <\/span>main genera of probiotics that are most widely <\/span>available in products and foods are Lactobacillus <\/span>and Bifidobacterium. Other common probiotics <\/span>include Saccharomyces, Streptococcus, Enterococcus, <\/span>Escherichia and Bacillus. <\/span><\/p>\nP<\/span>robiotics are best known for their role in <\/span>promoting gut health and aiding digestion. They <\/span>enhance the integrity of the intestinal barrier and <\/span>rebalance the microbial community by displacing <\/span>potentially pathogenic bacteria. Probiotics help reduce <\/span>the incidence and severity of irritable bowel syndrome <\/span>(IBS), and various forms of diarrhoea, including <\/span>traveller\u2019s and antibiotic-associated diarrhoea, and can <\/span>help relieve constipation.<\/span><\/p>\nProbiotics have been shown to aid in the reduction <\/span>of systemic inflammation including neuroinflammation <\/span>and improvement of leaky gut. They can also help <\/span>manage inflammatory bowel diseases, such as <\/span>ulcerative colitis, and are useful in the treatment <\/span>of inflammatory skin conditions, including eczema <\/span>and acne.<\/span><\/p>\nProbiotics aid in immune system regulation <\/span>and have been found to help prevent urinary tract <\/span>infections and reduce the duration and severity of <\/span>upper respiratory infections.<\/span><\/p>\nCertain probiotic strains have also been associated <\/span>with positive effects on the brain, including <\/span>improvements in mood, attention and memory. <\/span>One study demonstrated that individuals who took <\/span>the probiotic Lactobacillus plantarum experienced <\/span>alleviation in anxiety and improvements in memory <\/span>and cognition.<\/span><\/p>\nStudies have shown that certain probiotic <\/span>strains can help regulate blood glucose levels, along <\/span>with improving cholesterol profiles by reducing <\/span>triglycerides and LDLs and raising beneficial HDLs, <\/span>as well as contributing to a reduction in body fat.<\/span><\/p>\nRecipes What are prebiotics?<\/span><\/h2>\nTo ensure that beneficial bacteria thrive in the gut, <\/span>you need to feed them prebiotic-rich foods. Prebiotics <\/span>are non-digestible fibres that serve as food for <\/span>beneficial bacteria in the gut, promoting their growth <\/span>and activity. Soluble fibre and resistant starch are <\/span>the main types of prebiotic fibre. These fibres pass <\/span>through the stomach and small intestine untouched <\/span>until they reach the large intestine where they are <\/span>fermented by gut microbiome. The by-product of this <\/span>fermentation process is the production of short-chain <\/span>fatty acids (SCFA) such as butyrate and acetate. These <\/span>SCFAs play an important role in promoting gut health. <\/span>They encourage the growth of probiotics, reduce <\/span>inflammation and maintain the integrity of the gut <\/span>lining, and support immune function.<\/span><\/p>\nRecipes Prebiotic-rich sources<\/span><\/h2>\nSoluble fibre is found in high amounts in certain grains <\/span>(whole oats, brown rice, bran, barley), seeds (flaxseeds, <\/span>chia seeds), legumes (soybeans, kidney beans, lentils, <\/span>peas), nuts (pistachios, almonds, cashews), fruit <\/span>(apples, kiwi fruit, grapefruit, blueberries), vegetables <\/span>(Jerusalem artichokes, savoy cabbage, dandelion <\/span>greens, garlic, onions, leeks, asparagus), cacao, chicory <\/span>root and seaweed. Green bananas, cooked and cooled <\/span>potatoes, oats, rice and pasta contain resistant starch. <\/span>You can use cooked and cooled potatoes, rice or pasta <\/span>in salads. Unripe green banana flour, commonly used <\/span>in Jamaica and Africa, makes a nutritious gluten-free <\/span>alternative to wheat flour for baked goods or as a <\/span>sauce thickener.<\/span><\/p>\nRecipes 8 top probiotic + prebiotic foods:<\/span><\/h2>\nSauerkraut:<\/strong> Sauerkraut is a type of fermented <\/span>cabbage traditionally consumed in Eastern Europe <\/span>and Germany that is rich in probiotics. Add a spoonful <\/span>of sauerkraut to salads, sandwiches, wraps, tacos, <\/span>scrambled eggs, curries and dahls. Choose raw, <\/span>unpasteurised sauerkraut to get the full probiotic <\/span>benefits or make sauerkraut at home.<\/span><\/p>\nGarlic:<\/strong> Garlic is rich in prebiotic fibres, making it an <\/span>excellent food for supporting gut health. It contains <\/span>inulin and fructooligosaccharides, which serve as <\/span>nourishment for beneficial gut bacteria. Adding a good <\/span>dose of garlic to dips, sauces, salad dressings and <\/span>savoury dishes will not only add plenty of flavour, but <\/span>it will also give them a boost in prebiotic goodness.<\/span><\/p>\nLegumes:<\/strong> Chickpeas, lentils, kidney beans and <\/span>soybeans are naturally rich in galactooligosaccharides, <\/span>a type of soluble prebiotic fibre. Legumes are a protein <\/span>staple in many vegan and vegetarian dishes such <\/span>as curries, nachos, salads, hummus, falafels, veggie <\/span>patties and dahls. Legumes and legume flours can <\/span>also be used in grain-free sweet treats such as cakes, <\/span>brownies and cookies. Try chickpea cookies and <\/span>kidney bean brownies.<\/span><\/p>\nJerusalem artichokes:<\/strong> Globe artichokes benefit the gut <\/span>microbiome as they contain a type of soluble fibre called <\/span>inulin, which has prebiotic effects. Globe artichokes <\/span>can be boiled, steamed, baked and marinated. They <\/span>make a healthy addition to mezza plates, pasta dishes, <\/span>pizzas, salads, and are delicious stuffed and baked. <\/span>The steamed leaves make a tasty starter served with <\/span>hummus, baba ghanoush or tzatziki.<\/span><\/p>\nOats:<\/strong> Oats contain both resistant starch and a type of <\/span>soluble fibre called beta-glucan, which has prebiotic <\/span>properties, that nourish and support the growth <\/span>of healthy bacteria in the gut. Oats are incredibly <\/span>versatile and can be incorporated into healthy cakes, <\/span>fruit crumbles, muesli bars and cookies for a delicious, <\/span>gut-friendly dessert or nourishing treat. Make <\/span>homemade granola, porridge or Bircher muesli and add <\/span>a spoonful to smoothies. Oat flour makes a healthy <\/span>alternative to wheat flour in baked goods.<\/span><\/p>\nMiso:<\/strong> Miso is a traditional Japanese fermented <\/span>soybean paste, rich in probiotics that support gut <\/span>health, enhance digestion and boost the immune <\/span>system. Miso is made by fermenting soybeans with <\/span>salt and a strain of bacteria called koji or Aspergillus <\/span>oryzae, along with a grain such as rice, wheat or <\/span>barley. Miso also contains prebiotic fibres that <\/span>nourish and promote the growth of these beneficial <\/span>gut bacteria. Look for an unpasteurised organic miso <\/span>and be careful when cooking as these probiotics are <\/span>killed off by prolonged cooking at high temperatures. <\/span>Add your miso paste to dishes just before you take it <\/span>off the heat to preserve its probiotic goodness. Miso <\/span>is commonly used in miso soup but it can be used to <\/span>give extra flavour and health benefits to a variety <\/span>of dishes including sauces, salad dressings, <\/span>marinades and glazes for fish, chicken and meat. <\/span>Try adding some miso to your next pesto. Miso adds <\/span>a lovely umami flavour to dishes such as stir-fries <\/span>and noodles.<\/span><\/p>\n