Probiotic food: how probiotics help your intestines

Probiotic foods contain beneficial bacteria, called probiotics, that help keep your gut flora in balance.

Well-known examples are yogurt, kefir and sauerkraut.

By regularly eating probiotic foods, you naturally receive probiotics, which contributes to healthy digestion and a strong immune system.

In this article, you can read more about the benefits of probiotic foods and which foods are the best sources of probiotics.

Probiotics are living microorganisms, primarily bacteria, that can support your health in various ways. Some yeasts can also act as probiotics.

These good bacteria are naturally present in your intestines and help maintain the balance of your intestinal flora by competing with harmful bacteria.

One of their most important functions is breaking down fiber in your intestines, creating short-chain fatty acids. These substances support the health of your intestinal lining and contribute to a healthy microbiome.

You can find probiotics in natural probiotic foods such as yogurt, kefir, and sauerkraut, but they are also available in supplement form.

Your microbiome is a collection of billions of bacteria and other microorganisms in your intestines. This system, also known as gut flora, influences your health, but exactly how it does so is not yet fully understood.

It is known that healthy intestinal flora helps with your immune system and with the digestion of fiber .

In addition, we know that your microbiome changes throughout your life, mainly due to what you eat and how you live.

There is still a lot to discover about probiotics.

Although probiotics seem promising for our health, more proper research is needed to truly confirm their effects and the best way to use them.

Currently, there is mainly clarity about certain benefits of probiotic foods for digestion and the immune system .

Science has so far been able to confirm these benefits of probiotic food:

• Healthy intestines through short-chain fatty acids - Probiotics help break down dietary fiber, producing short-chain fatty acids (SCFAs). These substances are essential for intestinal health by providing energy to intestinal cells and contributing to healthy intestinal flora.(1)
• Less diarrhea due to antibiotics - Taking probiotics while taking antibiotics can reduce the risk of antibiotic-induced diarrhea by 37%, especially higher doses and specific strains of probiotics, such as lactobacillus and bifidobacterium .(2)
• Possibly better immune response in seasonal allergies - Recent Dutch research suggests that the lactic acid bacterium Lactobacillus plantarum may have a beneficial effect on the immune response in seasonal allergies.(3)

There are many different types of probiotic bacteria, each with unique properties that depend on the specific bacterial strain.

The most common probiotic bacteria are:

• Bifidobacterium - Supports digestion and the immune system
• Lactobacillus - Helps break down lactose and contributes to healthy intestinal flora
• Saccharomyces boulardii - A yeast that helps reduce diarrhea and restore intestinal flora

In addition, other groups of bacteria are also common, such as:

• Saccharomyces
• Streptococcus
• Enterococcus
• Escherichia
• Bacillus

A combination of different bacteria with different properties can provide a wider range of health benefits.

Some supplements, known as broad-spectrum probiotics or multi-probiotics, combine multiple types of probiotics in one product.

1. Probiotics are products (such as supplements) and foods that contain living bacteria and have a beneficial effect on intestinal flora.
2. Prebiotics are the nutrients that these bacteria need to multiply and function properly.

Prebiotics consist mainly of fiber and certain carbohydrates that promote the development of intestinal bacteria.

The best known prebiotics are:

• Inulin - A soluble fiber found in vegetables and the roots of plants such as chicory and Jerusalem artichoke.
• Fructooligosaccharides (FOS) - Also called fructans and found in, among other things, asparagus, onions, wheat and bananas.
• Galacto-oligosaccharides (GOS) - Also called galactans and are found in nuts and legumes.
• Glucans - Mainly in grains.
• Pectin - A carbohydrate found in fruits.

Products containing both prebiotics and probiotics are called synbiotics. These products combine the probiotic bacteria with food for the bacteria (the prebiotics) in a single supplement.

Most probiotic foods are fermented. This means that microorganisms, such as bacteria and yeasts, convert sugars in food into acids, gases, or alcohol.

During this process, living cultures are created, such as probiotic bacteria, which contribute to your intestinal health.

Regularly including probiotics in your diet can help support the balance of your gut microbiome.

These are the best probiotic foods:

What it is - Yogurt is fermented milk from goats, cows, or sheep. This fermentation technique was used by our ancestors to preserve milk.

Today, yogurt is made by adding strains of bacteria that convert lactose into lactic acid, also called 'live cultures'.

The most common strains are Lactobacillus bulgaricus and Streptococcus thermophilus .

Why it's good - Yogurt contains probiotics, which can contribute to healthy gut flora. It's important to note that not all yogurt contains live probiotics; the bacteria can be killed during processing.

What it is - Kefir is a fermented drink, rich in probiotics, made from milk (milk kefir) or a sugar-water solution (water kefir). It's made by adding kefir grains, a mix of bacteria and yeasts, to the liquid.

During the fermentation process, which takes 24-48 hours, the yeasts and bacteria convert sugars into acids, alcohol and carbon dioxide, resulting in a sparkling drink.

Why it's good - Kefir is rich in diverse probiotic strains, which contribute to gut health. Both types of kefir are rich in beneficial bacteria, but milk kefir's advantage is that it usually has a higher variety of probiotic strains.

What it is - Probiotic green juices are green juices made from fruits and vegetables, enriched with probiotics. This results in a powerful combination of vitamins, minerals, and beneficial bacteria in a single drink.

Why it's good - The nutrients in the vegetables support the probiotics' effectiveness. Fiber from these vegetables serves as food for the beneficial bacteria in your intestines, contributing to their effectiveness.

Our Probiotic Health Boost Green Juice is a great example of an effective green juice. It contains, among other things:

• Extracts of 25 different fruits and vegetables, superfoods, natural fibers, and powerful antioxidants
• Combined with the patented probiotic Lactospore®, which contains strains of bacteria that continue to form spores, so that the number of good bacteria (such as Lactobacillus) in the intestines is maintained.
• In addition, the enzyme complex Digeszyme® has been added, which contains enzymes that improve digestion.

What it is - Sauerkraut is fermented white cabbage made by finely chopping it and mixing it with salt. The salt helps draw moisture out of the cabbage, creating an ideal environment for beneficial bacteria to thrive.

Why it's good - These bacteria, such as Lactobacillus plantarum , convert the sugars in the cabbage into lactic acid, which gives it its characteristic sour taste and probiotic effect.

In addition, sauerkraut is rich in fiber, B vitamins, vitamins C and K, iron and potassium.

What it is - Tempeh is a fermented soy product made from cooked soybeans fermented with the fungus Rhizopus oligosporus , resulting in a firm, nutty cake. In the Netherlands, it's widely eaten as a meat substitute.

Why it's good - Tempeh is particularly rich in protein, fiber, B vitamins, and minerals like iron and calcium. Fermentation increases nutrient absorption and the number of beneficial bacteria, such as Lactobacillus and Bifidobacterium .

What it is - Kimchi is a traditional Korean fermented vegetable dish, usually made with napa cabbage and radish, and flavored with spices such as chili pepper, garlic, and ginger.

Why it's good - Kimchi is rich in vitamins, fiber, and probiotic bacteria such as Lactobacillus, Leuconostoc, and Weissella . The combination of various vegetables and herbs gives kimchi unique benefits with a variety of probiotic strains.

Scientific studies confirm the beneficial effects of kimchi on intestinal health.(4)

What it is - Miso is a traditional Japanese fermented product made from soybeans, salt, and a mold called Aspergillus oryzae , which initiates fermentation.

Sometimes other ingredients such as rice, barley, or seaweed are added. The result is a paste that is often used in soups, sauces, and other dishes.

Why it's good - Miso undergoes a lengthy fermentation process involving various microorganisms, resulting in a broad spectrum of probiotic strains.

However, the fungus Aspergillus oryzae , also known as Koji mold, plays the main role. This fungus produces enzymes that help break down proteins and carbohydrates, thus supporting nutrient absorption. (5)

What it is - Gherkins are fermented cucumbers that are often preserved in a mixture of water, salt, and vinegar, and sometimes herbs and spices.

Why it's good - During the fermentation process, natural lactic acid bacteria, such as Lactobacillus , convert the sugar molecule in the cucumber into lactic acid. In this way, pickles can contribute to your gut health.

What it is - Kombucha is a fermented tea made with sugar and a symbiotic culture of bacteria and yeast, often referred to as a SCOBY (Symbiotic Culture of Bacteria and Yeast). The result is a light, sweet-tart, and fizzy drink.

During the fermentation process, the SCOBY converts the sugars in the tea into acids, gases, and other compounds. As a result, the drink itself contains almost no sugar!

Why it's good - The health benefits of kombucha likely result from both the tea itself and the compounds produced during fermentation.

Especially when made from green tea, kombucha contains many antioxidants that help fight free radicals in the body.

Recent research has discovered as many as 34 genera and 200 previously undescribed species of bacteria in kombucha, including Acetobacter , Komagataeibacter , and Starmerella , which may support gut health.(6)

What it is - Buttermilk is a fermented milk drink made as a byproduct of churning cream to make butter. It has a light, refreshing flavor and a creamy texture.

Why it's good - Buttermilk contains several beneficial strains of bacteria, mainly lactic acid bacteria such as Lactococcus lactis and Lactobacillus acidophilus .

These bacteria help ferment the milk, converting lactose into lactic acid. This often makes buttermilk easier to digest than regular milk.

What it is - Natto is a traditional Japanese dish made from fermented soybeans. Because of its slimy texture and strong, earthy flavor, many people find natto unpalatable.

Why it's good - Natto is a nutrient-rich food that contains plenty of protein, vitamins, and minerals. During the fermentation process, which is carried out by the bacteria strain Bacillus subtilis , antinutrients are broken down. Antinutrients are substances that can interfere with your body's absorption of nutrients. By reducing these, your body can more easily absorb the valuable nutrients in natto.

What it is - Cheeses made from unpasteurized milk that contain live cultures.

Why it's good - Most raw milk cheeses that have been fermented for longer periods contain beneficial bacterial strains.

But it's good to know that the types and numbers of bacteria can vary from cheese to cheese, especially those with a short fermentation period. These cheeses often have fewer bacteria because there was less time to develop different strains.

Older cheeses usually have a higher content of probiotic bacteria.

What it is - Whey is a liquid left over after cheesemaking. It's created when milk is curdled, separating the solids (curds) from the liquid (whey).

Why it's good - Whey itself usually does not contain live probiotic cultures, but it may contain probiotics if it is derived from raw milk or if probiotic bacteria have been added during the fermentation process.

Whey is sometimes used as a base for probiotic supplements or drinks, to which live cultures are added.

So, while whey itself isn't always prebiotic, it can form a basis for probiotic products if treated properly.

What it is - Tamari is a Japanese soy sauce made from fermented soybeans, water, and sometimes salt. Unlike regular soy sauce, which often contains wheat, tamari is usually gluten-free.

The fermentation process that tamari undergoes is promoted by specific fungi and bacteria, which can contribute to the development of a rich, umami flavor.

Why it's good - Although Tamari is not specifically rich in live probiotic cultures, it does contain enzymes and amino acids that can support digestion.

When you take a probiotic supplement in addition to probiotic food, it is important not to take it during or immediately after a meal .

They then remain in the stomach longer and therefore work less effectively.

Take a probiotic supplement preferably:

• In the morning on an empty stomach
• In the evening before going to bed
• With water (not with other drinks)

Although probiotic use is generally safe, some people may experience mild side effects, such as:

• Slight gas formation
• A bloated feeling

Fortunately, these side effects are not common. If you experience these symptoms, stop taking probiotics and consider trying a different product with a different composition of bacterial strains.