What fermented foods are beneficial to include in the diet to support normal digestive function? How to choose, store and consume probiotics? You will find answers to all these questions in our article.
Here are some great tips.
Good to Know About Probiotics
1. Fermented foods
Fermentation increases the concentration of nutrients, especially vitamins B and C, and enriches the intestines with beneficial bacteria. Fermented foods include yogurt, sourdough bread, sauerkraut, and kombucha. They all contain probiotics.
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2. Selective approach when choosing probiotic products
Contains probiotics naturally fermented foods. But only. All cereals and snacks have the questionable properties of fermented foods, since beneficial bacteria die at certain temperatures.
3. Buying and storing probiotic-rich foods in glass / ceramic containers
Metal packaging often contains aluminum that reacts with the lactic acid of fermented foods. As a result, toxins are formed. Therefore, such cans should be avoided.
If you’ve opened a fermented product, some can be kept in the refrigerator for several weeks. Live supplements do not lose their properties in the refrigerator for months. But if you keep, for example, kombucha in the refrigerator, it can deteriorate or explode the package.
5. Analysis of the choice of products and additives
If your goal is a specific health problem (digestion), it is important to remember that the properties of probiotics vary from strain to strain. For example, the strain that counteracts irritable bowel syndrome is not like the strain that cures an infection in the urinary system. If your goal is to improve your overall health, your best bet is to purchase quality probiotic foods over supplements.
6. The best supplements
When choosing food supplements, it is important to remember that probiotics respond to temperature, humidity and oxygen… The survival and effectiveness of bacteria is related to how the strains are grown and stored. Therefore, it makes sense to buy supplements from reliable companies.
The indicator of the number of living organisms in a probiotic is CFU (colony-forming units). The supplement packaging usually indicates how many live microorganisms are present in the serving. Recommended dosage: 1 billion CFU (for bowel support) – 10 billion CFU (for therapy). It is recommended to consume probiotics after meals when the acidity in the stomach decreases.
8. Consume more fiber
To keep probiotics alive, you need soluble fiber (prebiotic). It is helpful to take prebiotics and probiotics in combination.
9. Minimize the effects of toxins, medicines and alcoholic beverages
All of these can damage the intestinal mucosa and harm beneficial bacteria.
10. Eat less processed foods
These foods contain ingredients that irritate the intestines and harbor harmful bacteria.
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* Articles from Econet.ru are intended for informational and educational purposes only and do not replace professional medical advice, diagnosis or treatment. Always consult your doctor for any questions you may have about your health condition.