Dairy Foods And Probiotics
Keep in mind that not all dairy is the same. While your probiotic-rich yogurt or kefir is good for your health and your gut, and actually contains the good bacteria on its own, some dairy can really do bad things for your digestive system. Many dairy products are pasteurized and processed, especially the low-fat dairy options which are advertised all over. Conventional dairy items can also have antibiotics which destroy the good bacteria in your gut after you consume them from food. So, at one meal you will be replenishing your healthy bacteria, and then at another meal you will be killing them off yet again. Opt for good quality organic and full-fat dairy products for best results.
Makes Food Easier To Digest
Fermentation helps break down nutrients in food, making them easier to digest than their unfermented counterparts.
For example, lactose the natural sugar in milk is broken down during fermentation into simpler sugars glucose and galactose .
As a result, those with lactose intolerance are generally fine eating fermented dairy like kefir and yogurt .
Plus, fermentation helps break down and destroy antinutrients such as phytates and lectins which are compounds found in seeds, nuts, grains, and legumes that interfere with the nutrient absorption .
Therefore, consuming fermented beans or legumes like tempeh increases the absorption of beneficial nutrients, making them more nutritious than unfermented alternatives (
These symptoms may be worse after consuming fiber-rich fermented foods, such as kimchi and sauerkraut.
Its also important to note that not all fermented foods are created equal.
Some products may contain high levels of added sugar, salt, and fat so its important to read nutrition labels to make sure youre making a healthy choice.
If fermenting at home, make sure you follow recipes closely for safety purposes. Incorrect temperatures, fermentation times, or unsterile equipment can cause the food to spoil, making it unsafe to eat.
Summary
Fermented foods may cause some initial side effects, such as gas and bloating. If fermenting at home, always follow recipes to avoid spoilage and read nutrition labels when consuming store-bought products.
- Kefir
Probiotic Foods For A Healthy Gut
Years of antibiotic use, eating sugar-laden food, and eschewing microbe-feeding prebiotic fiber foods are all making you fatbut not for the reason you think. This pattern of poor eating has armed the bad bacteria who live in your gut with the weapons they need to overtake the good guys: probiotics.
And when your good gut bugs are depleted, they not only won’t be able to fend off weight-inducing inflammation, they also can’t help you keep your metabolism humming, your immune system healthy, and your mind keen. It’s why gut health is so important.
Research suggests that consuming more probiotic foods can help mend your gut and nourish your microbiome. Before we get into the best sources of probiotic foods, we’ll discuss what exactly probiotics are and how they can benefit you.
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Choose All Natural Sweeteners
If you have sugar cravings and would like to satisfy your sweet tooth without binging on sugar, consider switching to natural sweeteners that have zero calories and additives, such as stevia. These sweeteners are available in small pellets to add to your tea/coffee as well as powdered forms for baking. All natural sweeteners have no calories or additives and do not spike your blood sugar levels.
Probiotic Water Kefir Tutorial
Published: by Kaity Farrell · This post may contain affiliate links ·
As you may have gathered from previous blog posts and Instagram posts of mine, I am a big proponent of culturing foods. I feel like some type of badass wizard when my ferments start a bubblin’ and brewin’. I discovered water kefir when researching naturally-containing probiotic foods. Water kefir is produced from water kefir grains which feed off sugar water. Once the first fermentation occurs, you can flavor the water kefir and bottle it to produce a carbonated probiotic-rich, dare I say soda-like, beverage. During the second fermentation, the bacteria and yeast feed off of the fruit juices and release CO2 to create their fizziness.
I sourced dehydrated water kefir grains from Cultures for Health, the same company I purchase vegan yogurt cultures from. Water kefir is fairly easy to make, when comparing it with other fermented beverages, like kombucha, for example. And you will be enjoying your first batch within a few days once you’ve hydrated your new grains. All you really need to get started are water kefir grains, some rapadura sugar, water, and a mason jar.
I would love to hear what flavors you’ve tried and like the best. And see your bubbling creations. Don’t forget to tag your photos with #fareislerecipe so I can see them on Instagram.
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Do You Have Hidden Sugars In Your Probiotics
Were often asked if our probiotics contain prebiotics, and more often than not, it seems to lead to whether its beneficial to take a prebiotic with a probiotic. This is a very confusing topic, especially if youre just beginning to look at probiotics, as there is so much literature that talks about the necessary combination of a prebiotic and a probiotic. Prebiotics are designed to feed the probiotic and encourage its growth and feed the beneficial bacteria in our gut. It sounds like it makes common sense to combine them so you have the total package of the probiotics and the food they need to survive and thrive. Unfortunately, thats only half of the story.
Does Sugar Cancel Out Probiotics In Yogurt
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Need To Replenish Probiotics
The University of Reading reports that milk protein, lactose and other sugars influence the survival of probiotics in the gut. The University goes on to note that varying pH environments throughout the digestive system influence different strains of probiotics in different ways. Some strains survive passage through the stomach while others survive the rest of their course through the digestive tract. Adding multiple strains of probiotics to food products guarantees that some of the probiotics survive the entire digestive process. Probiotics make insignificant changes in the level of intestinal flora, according to the University. Current research in the food industry is directed at finding foods, aside from dairy products, that will be suitable for addition of probiotics.
- The University of Reading reports that milk protein, lactose and other sugars influence the survival of probiotics in the gut.
- Adding multiple strains of probiotics to food products guarantees that some of the probiotics survive the entire digestive process.
Risk Of Bias Assessment
Two review authors assessed the risk of bias of the studies independently, and any disagreement was resolved by consensus. The assessment was performed using the updated version of the Cochrane risk-of-bias tool for randomized trials with the following domains: bias arising from the randomization process, bias due to deviations from intended interventions, bias due to missing outcome data, bias in measurement of the outcome, bias in selection of the reported result, and overall bias.
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How To Quit Sugar
Quitting sugar cravings can be a bit of a challenge, but the fastest way to stop reaching for sugary foods is to go on a no-sugar challenge.
Heres how to quit sugar and improve your microbiome health:
- For ten days, avoid added sugars and naturally occurring sugars in fruits. This type of detox will have you craving fewer sweets and, instead, craving more natural, whole foods.
- Swap your fruit smoothies for green smoothies made with dark, leafy greens, beets, and water or nut milk. Youll have sugar cravings but try to substitute sugar with vegetables.
- Once youve begun cutting back on sugar, try pumping the brakes on refined carbohydrates and processed foods, too. If you can cut back in all three of these areas, youll have improved gut health.
How To Spot Hidden Sugars
Unfortunately, sugar isnt always easy to identify on a nutritional label. It can be listed under a wide variety of names that may not even include the word sugar! So, how do you know what to look for?
The first clue is a name that ends in ose such as maltose, glucose or sucrose.
Other names for sugar include high fructose corn syrup , molasses, cane sugar, corn sweetener, raw sugar, syrup, honey or fruit juice concentrates.
Some commonly-used sugars from fruit include date sugar, grape juice concentrate, grape sugar, and pear juice concentrate.
The typical sugar content for a store-bought unsweetened, plain Greek yogurt can be as little as 5 grams. This is naturally-occurring sugar, not the added kind.
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Where Can I Find Low
Make sure to check nutrient content labels to avoid overly sweetened kombucha and hidden sugars. Rowdy Mermaid Kombucha is a great low-sugar kombucha option, with products available in cans available throughout the US. Just enter your zip code into this store locator and we’ll do the rest. If we’re not in your area you can always request us from your local grocery store.
Why Is It Better To Make Your Own Yogurt
Store-bought yogurt is convenient and readily available. However, the quality of a particular product depends largely on the milk that was used and the manufacturing process. As a result, the yogurt may harbour some healthy benefits, or none at all.
Studies have shown that the milk used in the making of most commercial yogurts is often poor quality. The milk is usually from Holstein Friesian cows which are raised on concentrated animal feeding operations .
Making your own yogurt is easy and youll avoid all the nasties of store-bought yogurt!
Best of all, youre in control of the fermentation process. Because the bacteria consume the natural sugar in the milk during the fermentation process, you can ferment the yogurt for longer to reduce the sugar content. For this reason, homemade yogurt is often tolerated better by people who are lactose intolerant.
Store-bought yogurt, on the other hand, is often fermented for a short period of time at a higher temperature. Some yogurts are even pasteurized to make them shelf-stable. However, this process kills off the beneficial bacteria, which means they contain few or no active cultures by the time you buy them.
Making your own yogurt means youll know exactly what ingredients are going into it. You can use a high-quality organic, pasture-raised milk to maximize the nutritional benefits.
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The Truth Beneath The Surface
Recent studies have found that yogurts on average have more sugar than is recommended. Several styles of yogurts were analyzed to get this result, including childrens yogurts, natural yogurt, Greek, fruit-flavored, and dairy alternative versions.
Natural and Greek-style yogurts were found to have less sugar than the others, but the levels were still higher than most people would expect from a food thought to be healthy for us.
The yogurts that come with toppings or added fruit are the highest in sugar content, and these also happen to be the most frequently consumed. With children eating these flavored yogurts more often, concern rises for whether they are healthy or not.
When trying to live a healthy lifestyle, avoiding known bad foods is easy, but it is what we dont know that is more dangerous. However, despite having higher sugar levels than expected yogurt is still a healthier option for processed snacks.
In general, however, yogurts have come under scrutiny lately as to their overall contribution to health. How beneficial are the nutrients and potential probiotics if your body becomes overcome with sugar?
Too much sugar can be dangerous to your health, and these hidden sugars are particularly worrisome. You think you are eating healthy, but in reality, your yogurt could be doing more harm than good.
How To Use Healthy Creamy Frosting
So what to put almond flavored probiotic yogurt cheese frosting ON? Just about anything will work.
It goes great on any cake or cupcake that would work for a birthday cake and is especially great on things with spices like cinnamon, cloves, and nutmeg. That means any sort of applesauce, carrot, or pumpkin muffin is a good fit.
And cookies? Why not! Particularly a butter or sugar cookie that doesnt have a lot of flavor in itself, really does need a little zip in the frosting. This frosting works great!
Try these:
This frosting is already incorporated in some family favorite recipes like our egg-free, grain-free first birthday cake and our healthy whole grain fruit pizza.
One year for my sons birthday we used half sugary frosting and half probiotic frosting, and NO food coloring, just cute superheroes on sticks!
The only bad news ironically is that my husband doesnt like this one! Hes just not a fan of cream cheese, so even though he really does like plain yogurt, this is tangier than he prefers. Bummer, right?
Im thinking if I took the time to blend it with some thawed frozen berries, however, hed be all about it. Worth trying for a future post, right?
Finally, heres that recipe that you can pretty much eye up and memorize after you try it once!
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Eligibility Criteria And Study Selection
Duplicates were removed by the EndNote software first automatically, then manually. Randomized controlled trials in which probiotics in the form of any pharmaceutical formulations or dairy products administered to adult patients with type 2 diabetes were included after title and abstract screening. Combination therapy was not an exclusion criterion. Subsequently, full texts of the articles were reviewed for inclusion of eligible studies. Two review authors selected the articles fulfilling the inclusion criteria independently, and any disagreement was resolved by consensus.
Probiotics And Diabetes: Should You Be Taking One
If youâre reading this article it probably means that at some point youâve asked the question⦠Can people with diabetes take probiotics? And most likely whether or not you yourself should be taking one.
More and more research continues to support the role of probiotics for diabetes in blood sugar management, heart health, and GI health. All three of these areas are critical to managing diabetes. Probiotics may help lower insulin and glucose levels in people with type 2 diabetes, and may also support a healthy immune system, a healthy GI tract, and may possibly promote a healthy heart.
Managing your gut health is a key component of managing diabetes. And, many of the same behavioral strategies we use to manage diabetes also impact gut health. We also know that poorly managed blood sugar levels can impact the bacteria in your gut.
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How Does Food Affect The Gut Microbiota
The food you eat plays an important role in the balance of good and bad gut bacteria.
For example, a high sugar and high fat diet negatively influences the gut bacteria and may contribute to insulin resistance and other conditions (
One of the things your good gut bacteria do with prebiotic fiber is turn it into a short-chain fatty acid called butyrate.
Studies suggest that butyrate production in the colon cannot be maintained without adequate intake of prebiotic fiber .
Summary:
Prebiotics are types of fiber that humans cannot digest, but your gut bacteria can. These types of fiber provide nutrients to the bacteria that support healthy digestion and immune function.
Make Sure To Eat Your Vegetables
Especially the leafy green ones! Vegetables are loaded with fibres, which cannot be digested by people but are consumed by the good bacteria in your gut. It has been observed that people who follow a diet rich with fruits and vegetables are less likely to grow disease-causing bacteria. Some great examples of vegetables that feed your microbes are:
- Leeks
- Artichokes
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Promote A Healthy Microbiome
Support your microbiome from the overconsumption of sugar by pairing your sugar detox with a prebiotic and probiotic. Eat a diet high in plant-based foods to increase your fiber intake.
Lastly, take time for relaxation and exercisetwo essentials for a healthy gut.
And to help you with your sugar craving, try this easy BIOHM Super Greens Triple Greens Almond Butter Smoothie from BIOHM Health:
Learning how to quit sugar not only improves your microbiome, but also it helps prevent other health problems like diabetes, heart disease, and obesity, among others. Steer away from sweets and youll start living a healthier lifestyle.
It all begins with a sugar-free diet and a well-supplemented body!
How do you manage your sugar intake? Lets exchange tips in the comments section below!
Up Next:
Can Fermented Or Probiotic Foods With Added Sugars Be Part Of A Healthy Diet
What about added sugar in fermented or probiotic foods?I am almost always asked this question whenever I give a nutrition presentation, no matter the audience. Its not a surprising question as people care about what they eat and, often, are looking for ways to reduce their intake of sugar. Yet, if someone wants to add fermented or probiotic foods such as yogurt, kefir or kombucha to their diet, they often find the products available to them contain sugar as an added ingredient.
Should these products be part of you and your familys healthy eating plan even if they have added sugar? The simple answer yes, they likely can still fit into a healthy eating plan.
Including fermented foods in ones diet may be important for overall health. The recent ISAPP consensus paper on fermented foods indicated that fermented foods, especially the live microbes contained in them, could benefit health in numerous ways, such as by beneficially modulating the gut microbiota or the immune system. Similarly, foods with added probiotics may confer health benefits ranging from impacting digestive health to metabolic parameters, depending on the probiotic contained in the product. Our understanding of the gut microbiota continues to evolve, but one thing is for certain: it is important for health. This provides a compelling reason to find ways to include these foods in healthy eating patterns.
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