10 ways to consume more probiotics

The term probiotic derives from the Greek and means “pro-life”. They are live microorganisms naturally found in the intestine and that bring benefits to the body, such as protection against infectious agents, disease prevention and preservation of the intestinal flora.

Poor diet, intestinal problems, chronic use of antibiotics and laxatives can harm the intestinal flora, considerably reducing the number of probiotic bacteria in the intestine. In these cases, supplementation and the insertion of foods rich in probiotics in the diet become necessary. Learn what they are, where they are found and how to include probiotic foods in your diet.

What are probiotics?

According to nutritionist and personal dieter Flavia Germinari, “probiotics can be defined as live microorganisms capable of benefiting the host through the balance of the intestinal flora”.

For Flavia, “about 80ml of probiotic source twice a day (totaling 160ml per day), already promote benefits”. Nutritionist Tatiana Hirooka Guerra also advises that “the required dose varies between 1–10 billion cfu/dose (Colony Forming Units – around 100 million probiotic bacteria)”. Most yogurts and fermented milks guarantee this dose in each package.

Where are probiotics found?

“The probiotics studied and used in humans are lactic acid bacteria (Lactobacillus, Bifidobacterium, Streptococcus and Enterococcus) and yeasts (Saccharomyces boulardii), normally found in milk, fermented milks, yogurts and curds”, says Flavia. It is important to remember that because they are derived from milk, these foods contain high concentrations of fat, so it is suggested to choose foods with reduced contractions of fat and sugar, to avoid weight imbalance.

In addition, Tatiana advises that there are currently on the market “tablets, capsules and sachets that contain the bacteria in lyophilized form, which do not require refrigeration to stay alive, unlike the bacteria found in fermented milks or yogurts that can be lost if not are under refrigeration”.

Despite the increased availability and easy access to these foods, consumption should not be indiscriminate, as each gender acts differently. Below you can find ten suggestions of foods rich in probiotics to include in your diet.

1. Yogurt: In yogurt the sugar is transformed into lactic acid through bacterial fermentation. Its consumption is highly recommended due to the nutritional properties it has and the lactic ferments present in the composition.

2. Fermented Milk: Food obtained through the milk fermentation by own ferments. In its production, there is a decrease in the pH of the milk. It is considered a functional food and contains probiotics in considerable amounts.

3. Cheese: Food made from the coagulation of milk through bacterial cultures that transform milk sugars into lactic acid, just like yogurt. In addition to being rich in probiotics, cheese is a good food supplement, rich in protein, calcium and phosphorus.

4. Curd: Curd or curdled milk is the solid part resulting from the coagulation of milk. It contributes to the balance of the intestinal flora, promoting its regularity. It is very rich in probiotics.

5. Sauerkraut: Sauerkraut is a fermented cabbage preserve. In addition to being a source of vitamin C, it also has a large amount of probiotics. The most traditional recipe for preparation is the one that uses only cabbage, water and salt.

6. Miso: Miso is a traditional ingredient of Japanese cuisine made from fermenting rice, barley and soy with salt. The result is a paste used primarily to make miso soup. Due to the fermentation process it is also rich in probiotics.

7. Soy sauce: Soy sauce is made from a mixture of soy beans fermented by microorganisms. It can be used to season salads and in the preparation of some dishes.

8. Kefir: Unlike yogurt, which is fermented only by lactobacilli, kefir is fermented by thirty-seven different types of microorganisms in its colony, including yeast, which guarantees a food rich in probiotics.

9. Probiotic Capsules: Today, a series of complexes rich in probiotic bacteria are available on the market. They are indicated for those who have difficulties in inserting dairy foods in their diet. A positive point is that the capsules do not need refrigeration. Consumption must be done under medical supervision.

10. Soluble Probiotics: Just like capsules, soluble probiotics have also become popular. The preparation is done like the instant juices, just mix the contents of the sachet in 200ml of water. They promise to supply the body’s daily need for probiotics.

In addition to the foods mentioned above, there are currently recent studies that associate the consumption of mayonnaise, meats, pâtés, vegetable seed extracts and fish to the increase of probiotics in the body.

What are the benefits of probiotics in the body?

In medicine, probiotics are used in the prevention and treatment of diseases. According to nutritionist Tatiana, several studies report the benefits attributed to probiotics in preserving intestinal integrity and mitigating the effects of intestinal diseases such as diarrhea and inflammatory bowel disease. “There is even evidence that probiotics stimulate the immune response, modulate allergic reactions, improve women’s urogenital health and improve blood lipid levels,” she adds.

The synthesis of B vitamins, calcium absorption, as immunomodulators, the inhibition of carcinogenesis (tumors), the reduction of cholesterol concentrations, and increased tolerance and digestibility of lactose are also some benefits cited by nutritionist Flavia.

Despite the many benefits for maintaining health, the consumption of probiotics should be associated with healthy lifestyle habits. Talk to your nutritionist or doctor before making any changes to your diet. Follow a balanced diet and exercise regularly.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.