The natural probiotics They are increasingly present in our daily lives due to their multiple health benefitsA balanced intestinal microbiota not only promotes better digestion, but it also strengthens our immune system, positively impacting the entire body. Knowing in depth what they are, how they work and which foods contain them is the key to taking advantage of their full potential.
What are natural probiotics?
Natural probiotics are live microorganisms, such as bacteria and yeasts, which are found in fermented foods and other products. These microorganisms are beneficial to our body, as they help Maintain the balance of our intestinal flora, also known as intestinal microbiota. This balance is essential for the proper functioning of the digestive system and other aspects of our health.
The intestinal microbiota is made up of an extensive community of microorganisms that reside in the intestine. Eating foods rich in probiotics helps repopulate this community, especially in situations where it may be compromised, such as after treatment with antibiotics, episodes of stress or an unbalanced diet.
Health benefits of probiotics
Probiotics not only promote intestinal health, but also provide benefits at a systemic level. Below we detail the main advantages of integrating these microorganisms into our diet:
- Improved digestion: They help break down difficult-to-digest foods and promote the absorption of essential nutrients.
- Strengthening the immune system: A healthy microbiota acts as a protective barrier against pathogens and strengthens our natural defenses.
- Disease prevention: They combat problems such as irritable bowel syndrome, inflammatory bowel disease and antibiotic-associated diarrhea.
- Cholesterol reduction: Some probiotic strains help metabolize cholesterol, reducing it in the blood and preventing cardiovascular diseases.
- Impact on Mental Health: They help regulate the gut-brain axis, improving mood and reducing anxiety.
Top foods rich in natural probiotics
Including foods rich in natural probiotics in our diet is a simple and effective way to improve our intestinal health. Below is a list of the fermented foods richest in these beneficial microorganisms:
Yogurt
El yogurt It is probably the best known probiotic food. It contains strains of bacteria such as Lactobacillus y Bifidobacterium, which promote intestinal health. It is important to choose natural yogurts without sugar or additives to obtain all their benefits.
Kefir
El kefir It is a fermented drink that can be made with milk or water. It is similar to yogurt, but contains a greater variety of beneficial microorganisms. Its properties include its ability to improve digestion and strengthen the immune system. Learn more about how to take it and its benefits in our article dedicated to The benefits of kefir.
Sauerkraut
El sauerkraut is a traditional fermented cabbage dish, very popular in Central European cuisine. This food is an excellent source of probiotics, as well as vitamins C and K, and antioxidants.
Kimchi
Of Korean origin, the kimchi It is another probiotic food obtained by fermenting vegetables such as cabbage and radish with spices. In addition to its probiotics, it is rich in vitamins A, B and C.
Kombucha
La Kombucha It is a fermented drink made from sweet tea and a mixture of bacteria and yeast. It stands out for its ability to improve energy, promote digestion and detoxify the body. Find out more in this article about The benefits of kombucha.
Misos and other soy derivatives
El miso, derived from the fermentation of soybeans, is a staple in Japanese cuisine. Consuming it regularly helps regulate digestion and blood pressure. In addition, other fermented soy derivatives, such as tempeh, are also rich in probiotics.
Sourdough bread
El sourdough bread It contains probiotics and prebiotics, promoting better digestion compared to other breads. It is important to make sure it is authentic sourdough bread to enjoy its benefits.
What are prebiotics and how do they relate to probiotics?
The prebiotics are substances present in certain foods that act as "food" for probiotics, promoting the development of beneficial bacteria in the intestine. Some examples of foods rich in prebiotics are artichokes, garlic, onions and bananas. Find out more details about the differences between probiotics and prebiotics in our specialized article: What is the difference between probiotics and prebiotics?
How to consume probiotics effectively?
To ensure that probiotics do their job, it is essential to consume them in the right amounts and store them properly. Some tips for their consumption include:
- Consult with a healthcare professional before introducing probiotic supplements, especially in cases of specific medical conditions.
- Read food labels to make sure they contain live, active cultures.
- Store probiotic foods according to the manufacturer's directions, as some require refrigeration.
Natural probiotics are a powerful tool to improve our health, from digestion to strengthening the immune system. Integrate foods such as yogurt, kefir, kimchi and miso into your diet to enjoy their multiple benefits. expected benefitsAlso, don't forget to supplement your intake with prebiotics to enhance their positive effects on your body.
