Introduction
Probiotics are living microorganisms that are beneficial for our health, especially for our gut health. They can be found in fermented foods like yoghurt, kefir, and sauerkraut, and in supplements. While supplements are a good source of probiotics, many people wonder whether they can get enough probiotics from their diet alone.
What are probiotics?
Probiotics are live microorganisms that are beneficial for our health, especially for our gut health. They are similar to the microorganisms that naturally occur in our digestive tract. Probiotics promote a healthy balance of good bacteria in our gut microbiome, improve digestion, boost immunity, and help reduce inflammation.
Probiotics in food
Probiotics are naturally present in some foods, especially in fermented foods like yoghurt, kefir, sauerkraut, kimchi, miso, and tempeh. These foods are made by fermenting milk or vegetables with live bacteria. However, not all fermented foods contain probiotics. For example, pasteurized or canned sauerkraut and pickles are not good sources of probiotics because the heat used in processing kills the live microorganisms.
How much probiotics do we need?
The amount of probiotics needed depends on the individual’s health condition, age, and diet. According to the World Health Organization, a daily intake of at least 1 billion CFUs (colony-forming units) is beneficial for maintaining gut health. However, some studies suggest that higher doses (around 10 billion CFUs per day) may provide additional benefits, especially for those with digestive issues, such as irritable bowel syndrome or inflammatory bowel disease.
Can we get enough probiotics from our diet alone?
The answer depends on the individual’s diet and the availability of probiotic-rich foods. If someone eats a balanced and diverse diet that includes a variety of fermented foods, it is possible to get enough probiotics from their diet alone. However, those who follow a restrictive or low-carb diet, or have limited access to fermented foods, may struggle to get enough probiotics from their diet. In such cases, probiotic supplements can be a good source of probiotics.
Probiotic supplements
Probiotic supplements are a convenient and reliable source of probiotics. They come in different forms, such as capsules, tablets, and powders, and contain a variety of bacterial strains that are beneficial for our health. When choosing a probiotic supplement, it is essential to look for the number of CFUs and the bacterial strains included. Also, it is advisable to consult a healthcare professional before starting any supplement regimen, especially if you have a pre-existing medical condition or are taking medication.
Conclusion
Probiotics are an essential part of our gut health, and they can be obtained from our diet and supplements. While it is possible to get enough probiotics from our diet alone, the availability and diversity of fermented foods can be limiting for some individuals. In such cases, probiotic supplements can be a good source of probiotics. It is important to choose a high-quality supplement and consult a healthcare professional before starting any supplement regimen.
