What are probiotics?
What are probiotics?
According to the World Gastroenterology Organization, probiotics are live microorganisms (bacteria, yeasts …) that, when ingested in adequate quantities to reach the intestine alive, produce a beneficial effect on health (they do not renew the flora - each one has the yours, it's like a DNI - but they help rebalance it), and they are found in dairy, vegetables, and other fermented foods. Now we show you which are the main probiotic foods. And then we examine to what extent they are good or bad.
Kombucha tea
Kombucha tea
It is a drink that is prepared with sweetened green or black tea, and that when fermented forms a gelatinous mass on the surface.
Yogurt
Yogurt
It is a very good source of probiotics. Make sure it is not pasteurized; this process kills all bacteria. In the same way, unpasteurized cheeses, being a fermented milk, are also very rich in probiotics.
Sauerkraut
Sauerkraut
It is fermented white cabbage, a typical probiotic food of German gastronomy. Choose it unpasteurized.
Kefir
Kefir
Kefir is a dairy product similar to liquid yogurt, which is fermented through the action of a group of live yeasts and bacteria, and is considered one of the foods richest in probiotics. It can be prepared with milk, but also with water to which sugar or fruit juice can be added.
Kimchi
Kimchi
Kimchi, like sauerkraut, is a probiotic food made from fermented vegetables. In this case, it comes from Korea and has Chinese cabbage as its basic ingredient, although it is usually combined and made together with other seasoned vegetables.
Pickles
Pickles
As many canned cucumbers as olives and other pickles are probiotics. Opt for pickles that have been fermented solely in salted water. If they have been made only with vinegar they do not have the same probiotic effect.
Miso
Miso
From the fermentation of soybeans, many probiotic foods are obtained such as miso, an essential food of Japanese gastronomy that is made by fermenting beans of this legume with soybean fungus.
Tempeh
Tempeh
Another probiotic soy-based food is tempeh (a food product from the fermentation of this legume and typical of Indonesia that is presented in the form of a cake) and natto (fermented soybeans, very nutritious and easily digested , which have been eaten for thousands of years in Japan).
Soy sauce
Soy sauce
This sauce is also produced from the fermentation of soybeans and is on the probiotic food list if it is unpasteurized.
And should you take them or not?
And should you take them or not?
As a general rule, it is considered that in healthy people it is the best way to take care of the microbiota. But there are those who question its benefits. Here we examine probiotics and tell you how best to take them.
Lately there is no one to clarify! There are as many proponents as detractors of probiotics. Who is right?
What are probiotic foods? Do they have benefits?
Probiotics are live microorganisms (bacteria, yeasts …) that, ingested in adequate amounts to reach the intestine alive, have a beneficial effect on health by helping to rebalance the microbiota. Hence, in recent years they have gained prominence and sometimes almost miraculous properties have been attributed to them.
However, recently the journal Cell questioned its benefits by ensuring that there were people in whom they had no effect, and even that they interfered with the recovery of the microbiota.
- Are these studies reliable? Dr. Guarner, a gastroenterologist at Hospital Vall d'Hebron, emphasizes that these results are highly questionable, as the studies have significant design flaws. To which Dr. Susana Jiménez, spokesperson for the Spanish Foundation for the Digestive System (FEAD), adds that very heterogeneous studies are often compared and thus it is difficult to draw valid conclusions. In any case, probiotics are still under study.
What are probiotic foods?
- Kombucha tea
- Yogurt
- Sauerkraut
- Kefir
- Kimchi
- Pickles
- Miso
- Tempeh
- Soy sauce
Better to take them in food or in supplements?
- Probiotic foods. In healthy people it is the best way to take care of the microbiota. Some are enriched, but the Mediterranean diet is already rich in probiotics.
- Supplements. Ideal for when you have a health problem. You have to choose the type well and they must have at least a billion bacteria.
Our advice
- They are not all the same. Probiotics are classified by their genus, species, and strain. And depending on the strain, they have some properties or others. Thus, to be beneficial, it is necessary to choose the probiotic that best suits our problem. There are preparations that mix different probiotics, but it is better to consult a doctor.
