Written by Vera Coetsee, Health and Nutrition Coach
22 April 2024
Probiotic foods play a crucial role in promoting gastrointestinal health, which is linked to overall health and longevity. They contain beneficial bacteria that help maintain the balance of microorganisms in the gut, support immune function, and aid in digestion and nutrient absorption. Probiotics also help reduce inflammation, improve mood, and support heart health, all of which are important factors in longevity. Additionally, a healthy gut microbiome has been linked to a lower risk of chronic diseases such as obesity, diabetes, and cardiovascular disease, which can impact life expectancy. Therefore, incorporating probiotic foods into your diet can help support a healthy microbiome and contribute to a longer, healthier life.
The Benefits of Probiotic Foods
- Probiotic foods contain live strains of beneficial bacteria that can help restore and maintain a healthy balance of microorganisms in the gut.
- Probiotic bacteria help break down food in the digestive tract and aid in the absorption of nutrients. This can help improve overall digestion and prevent gastrointestinal issues like bloating, gas, and constipation.
- The majority of the body’s immune system resides in the gut, so a healthy gut microbiome is essential for a strong immune system. Probiotic foods can help support the immune system by promoting the growth of beneficial bacteria in the gut.
- Imbalances in the gut microbiome can lead to inflammation, which has been linked to a variety of chronic diseases. Probiotic foods can help reduce inflammation by promoting the growth of beneficial bacteria that have anti-inflammatory properties.
- There is a strong connection between the gut and the brain, known as the gut-brain axis. Probiotic foods have been shown to have a positive impact on mental health by improving mood, reducing anxiety and depression, and enhancing cognitive function.
Top Probiotic Foods to Include in your Diet
- Kefir: Kefir is a fermented milk drink that contains a variety of probiotic strains, including Lactobacillus and Bifidobacterium, as well as beneficial yeast.
- Kimchi: Kimchi is a traditional Korean fermented vegetable dish that contains probiotic bacteria such as Lactobacillus.
- Sauerkraut: Sauerkraut is fermented cabbage that contains probiotic bacteria such as Lactobacillus and can help improve gut health.
- Miso: Miso is a traditional Japanese seasoning made from fermented soybeans, rice, or barley. It contains probiotic bacteria such as Bifidobacterium and can help support gut health.
- Tempeh: Tempeh is a fermented soybean product that contains probiotic bacteria such as Lactobacillus. It is a good source of plant-based protein and can be beneficial for gut health.
- Natto: Natto is a traditional Japanese dish made from fermented soybeans. It contains probiotic bacteria such as Bacillus subtilis and can help improve gut health.
If you would like to learn more about how to incorporate these foods into your diet or how to support longevity, make an appointment at our clinic here.
Sources:
Şanlier N, Gökcen BB, Sezgin AC. Health benefits of fermented foods. Crit Rev Food Sci Nutr. 2019;59(3):506-527. doi: 10.1080/10408398.2017.1383355. Epub 2017 Oct 20. PMID: 28945458. https://pubmed.ncbi.nlm.nih.gov/28945458/
Marco ML, Heeney D, Binda S, Cifelli CJ, Cotter PD, Foligné B, Gänzle M, Kort R, Pasin G, Pihlanto A, Smid EJ, Hutkins R. Health benefits of fermented foods: microbiota and beyond. Curr Opin Biotechnol. 2017 Apr;44:94-102. doi: 10.1016/j.copbio.2016.11.010. Epub 2016 Dec 18. PMID: 27998788. https://pubmed.ncbi.nlm.nih.gov/27998788/