Probiotics are hot. People are spending a lot of money on supplements and foods like yogurt and kefir—about $1.3 billion annually—in hopes of improving their microbial profiles. Unfortunately, a group of researchers thinks these products might be “a waste of money.”
Long held to be digestive aids, probiotics are live bacteria and yeasts thought to maintain or improve the balance of organisms—by displacing the “bad bacteria”—in your gut. However, researchers at the University of Copenhagen are now suggesting that these stomach helpers aren’t quite as effective as previously thought, particularly in people who don’t have bacteria-related illnesses.
This conclusion was based on a review a variety of small studies (in groups ranging from 21-81 participants), in which subjects were fed different strains of bacteria from varying foods and monitored for the resulting effects on their bodies.
The scientists in Copenhagen noted that among participants suffering from gut-bacteria-related illnesses, some found relief in the probiotics. However, for people with healthy, functioning digestive sgaystems, the probiotics didn’t tend to have any particular health benefits—meaning that healthy people shelling out in the yogurt aisle might be better off putting their money elsewhere.
While the scientists themselves noted that a study with a larger test group is needed to back up their research on probiotics, their most recent conclusion was that “no convincing evidence exists for consistent effects of examined probiotics… in healthy adults, despite probiotic products being consumed to a large extent by the general population.”
As Fortune points out, some research has shown that diets high in fruits and vegetables and low in meats and carbohydrates have the potential to improve the state of your microbiome (the civilization of bacteria living in your intestines). Other work suggests that leafy greens, coffee and even beer have benefits. But there’s no evidence to say that any of these foods are any more or less beneficial to your gut than products explicitly marketed for their intestinal flora-altering abilities.
In order to consume probiotics, in addition to supplementing with scientifically purified strains of health products, in fact ingesting fermented food is the healthiest and natural way. Fermentation is the ancient wisdom of mankind to preserve food since ancient times. In addition to winemaking, it is also used in many foods.
More and more studies have confirmed that fermented food is not only easier to digest, the living bacteria in it are more healthy, and it is also the key to allowing people to adapt to environmental changes, but the most impressive thing is the amazing deliciousness of fermented food ( Such as kimchi, hoisin sauce, cheese, etc.), which is deeply fascinating
12 kinds of effects and side effects of probiotics (point 2 most people want)
What are the fermented probiotic foods that promote health?
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Yogurt
Yogurt is a milk that contains beneficial bacteria (mainly lactic acid bacteria and bifidobacteria) and is formed by fermentation at a specific temperature. It is a health drink with a sour taste and thick taste (the bacteria in the fermentation process will convert the lactose in the milk into Lactic acid, and agglomerates casein in it)
In addition to being rich in probiotics, yogurt also contains a variety of essential nutrients (including calcium, magnesium, zinc, and vitamin B complex). It is also an excellent source of protein. It is a key food for everyone to be healthy and old. The elderly are more important) Note 2
However, please be careful before purchasing yogurt products. Not every product contains live bacteria. This is because the number of live bacteria will decrease with the delivery time and storage method. If the number of live bacteria is more than 2 weeks after leaving the factory, the number of live bacteria may be less than 3 is completed, and some manufacturers may also weaken the activity of the bacteria before leaving the factory in order to keep the product quality constant; therefore, please pay attention to the label when selecting, and the number of active bacteria is better.
Yogurt
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Kimchi (Kimchi)
Kimchi is a traditional Korean food. Kimchi is just like natto for Japanese and cheese for Europeans. Kimchi has become an indispensable dish in daily diet.
The origin of kimchi is a vegetable preservation method developed by local residents in response to the severe winter weather. The original version of kimchi was only salted for pickling, but after hundreds of years of improvement, kimchi has developed hundreds of forms, of which The most common is cabbage kimchi (adding chili powder, salt, shrimp paste, green onions, radishes and other condiments), and some areas even put shrimp, squid, oysters and other seafood
The reason why kimchi is popular in the world is that in addition to its special hot and sour taste, it is also rich in many nutrients (such as vitamins, minerals and dietary fiber). The most special thing is that lactic acid bacteria (LAB) are produced during the fermentation process.
The lactic acid bacteria in these kimchi have a variety of health benefits to the human body, including improving the intestinal environment, anti-inflammatory, immune regulation, lowering cholesterol, lowering blood pressure, lowering body fat, improving constipation, etc. Recently, it has been found that eating kimchi also has anti-cancer and anti-cancer effects. Efficacy, it can be said to be a good food for prolonging life Note 4-5
Kimchi-kimchi
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Natto
Natto is a traditional fermented food that has been circulated in Japan for more than a thousand years. It is made from steamed soybeans and fermented with Bacillus subtilis natto, which has a special flavor. It is believed to be one of the reasons for the longevity of Japanese people because it has the effect of strengthening physical strength and preventing diseases, and Japanese people often eat natto.
After being transformed by Natto bacteria, the nutrient content of natto is far different from the original soybean, and it is rich in vitamin B complex, vitamin K2, amino acids, calcium, magnesium, etc.
The vitamin K2 content in natto is the highest among all foods (the content is 100 times that of cheese) Note 6, it has a significant effect on preventing cardiovascular disease (reducing vascular calcification) Note 7 and osteoporosis (can reduce 60% of postmenopausal women -80% bone loss) Note 8
In recent years, Nattokinase (a serine protease) contained in natto has attracted attention due to its special health benefits.
Many studies have found that nattokinase has a significant ability to decompose fibrin (that is, dissolve thrombus). It can not only prevent thrombosis, but also prevent and treat high blood pressure. Note 9, it is a popular health component for preventing cardiovascular diseases.
natto- natto
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Kefir (Kefir)
Kefir is also a kind of fermented dairy products (both milk and goat milk are acceptable). Unlike yogurt, what is needed to make kefir fermented milk is the bacteria called kefir grains, which look like a kind of Flexible gelatinous mass (looks like cauliflower), mainly developed by lactic acid bacteria and yeast
Kefir (Kefir) originated from the Caucasus mountains in South Asia. Its name originated from Turkish, which means to feel good. It was the gelatinous coagulum produced by the local residents after the milk was left for a period of time, which can be improved by drinking the fermented milk. Good health hence the name
After the kefir bacteria interact with the nutrients in milk, it can produce more vitamins (such as B2 and B12) than before, and the absorption rate of minerals (such as calcium and magnesium) in it will be better
The reason why Kefir ranks in the top few fermented foods is its rich and diverse probiotics and yeasts (about 30 types), and the types are far better than yogurts (only 1 or 2 types) Note 13
According to research, regular consumption of kefir has multiple health-improving effects, including antibacterial, promoting bone health, improving intestinal function, preventing cancer, improving diabetes, etc. Note 12
Kefir
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Miso (Miso)
Miso is a common fermented soybean paste in Japanese cuisine. It is formed by fermenting steamed soybeans with sake koji, salt and rice. Especially the miso soup is most well known, and it can also be used as a marinade or spread
Miso has the same flavor, color, texture, aroma and wine and cheese. It has various flavors depending on the preference of the place of origin. It can be divided into bean, wheat, and rice miso according to the type. It can also be divided into red and white miso according to the color. There will be brands such as Shinshu Miso and Shenzhou Miso.
Miso is very nutritious. In addition to being rich in vitamins and minerals, it is also rich in amino acids. Among them, the most effective ingredient is lactic acid bacteria, which can promote gastrointestinal health and improve digestion. Note 10
The most amazing effect of miso is to prevent radiation damage. In Japan, in World War I, due to the atomic bomb dropped in Nagasaki, it was discovered that patients in a hospital not far from the original bomb site had no radiation damage. Dr. Akizuki believes that the protective effect brought by the consumption of miso soup Note 11
This radiation protection argument has only been confirmed in animal studies, but the exact dosage and effective ingredients need to be further studied
In addition, eating miso also has the effect of preventing high blood pressure and some cancers, so miso can be said to be the most convenient and easy-to-obtain healthy food for ordinary people. Note 11