Health experts at one of the world’s top institutions have explained “two ways” to get more good bacteria into your gut. Harvard Medical School explained that the gut does more than digest food, calling it a “powerhouse” for our overall health.
They said it boosted immunity and supported mental wellbeing, among many other things. They said that good bacteria – probiotics – played a “key role” in good gut health and therefore good physical and mental wellbeing.
The experts said: “There are two ways to get more good bacteria into your gut: fermented foods and dietary supplements. Probiotic supplements, which are typically sold over the counter, are reserved to treat specific ailments as suggested by your doctor. They are not recommended for everyday use. Plus, supplements do not have the same FDA oversight as medications do.
“Fermented foods, on the other hand, are an excellent natural source of probiotics. Fermenting is one of the oldest techniques for food preservation. Foods that are fermented go through a process of lactofermentation in which natural bacteria feed on the sugar and starch in the food, creating lactic acid.”
They said the process preserved the food and promoted “beneficial enzymes, B vitamins, and omega-3 fatty acids, as well as various species of good bacteria”, adding: “Another way to look at fermentation is that it takes one type of food and transforms it into another kind. For instance, cabbage becomes sauerkraut, cucumbers become pickles, soybeans turn into miso, and milk can be made into yoghurt, cheeses, and sour cream.”
They did caution that not all fermented foods contain probiotics. Some processes remove them, as is the case with wine or beer, or make them inactive, which is what happens with canning and baking.
The experts added: “If there is a potential downside to fermented foods, it is that their taste and smell can be quite strong, which may be unpleasant for some people. The unique flavours and textures of fermented foods are due in part to the different species of bacteria used. On the upside, there are many types of fermented foods from which to choose, so there is a good chance you can find something you will enjoy.”
Best foods for probiotics
The experts listed common fermented foods that naturally contain probiotics, or have them added: yoghurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread and some cheeses.
They said: “Yoghurt is considered the go-to player of probiotic foods because it has a flavour and texture that are generally appealing to Western palates. The number and type of bacteria species can vary depending on the yoghurt brand. The probiotic content of yoghurt products can range from 90 billion to 500 billion CFU per serving. (CFU stands for colony-forming units, which is how many bacteria divide and form colonies.) Look for the words ‘live and active cultures’ on the label.
“It’s easy to add yoghurt to your diet. Besides having it for breakfast or a midday snack, you can substitute yogurt whenever you use mayonnaise in egg salad or potato salad, or in almost any baking recipe. Yogurt also can be the basis for sauces, salad dressings, or marinades.”
They concluded by saying there was no recommended daily intake for probiotics, making it tricky to know how much to have on a daily basis. With that in mind, they said “just add as many fermented foods to your daily diet as possible”.
More information is in The Benefits of Probiotics from Harvard Medical School.