Are There Any Risks Related To Probiotics
Probiotics are generally considered safe. However, there are some risks linked to the supplements. These risks are increased if you have a medical condition that weakens your immune system, have recently had surgery or have other serious medical conditions.
Unlikely, but possible, risks can include:
- Developing an infection.
- Developing a resistance to antibiotics.
- Developing harmful byproducts from the probiotic supplement.
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Does Yogurt Help With Indigestion And Heartburn
Heartburn and indigestion are common in pregnancy, so you might wonder if something cold and creamy like yogurt might soothe it.
Higher-fat versions of yogurt might aggravate heartburn if youre particularly prone to it, since some fats cause acid reflux . This varies from person to person some have no effect at all.
As its high in protein, yogurt can make food easier to digest, and subsequently may help with heartburn and indigestion .
Reactions can be different from individual to individual, so try a small amount of yogurt and see if it agrees with you first.
Overall, yogurt can be a healthy, tasty and versatile addition to your pregnancy diet. If youre also wondering about similar foods, you might also be interested to read about frozen yogurt and ice cream, too! If youre a dairy fan, theres an ultimate guide to eating cheese in pregnancy, too.
|This article has been reviewed and approved for publication in line with our editorial policy.
What Ingredients Should You Look Out For
If you look for live yoghurts or active cultures on the labelling, then you cant go really go too wrong when picking your yoghurt off the shelves.
If youre looking on the ingredients table, you should see lactobacillus or Bifidobacterium listed. Both ingredients would be considered friendly bacteria.34
You should also be sure to check the protein and sugar content before digging in.
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Not All Probiotic Yogurts Are Created Equal Does Yours Measure Up
This article was published more than 5 years ago. Some information may no longer be current.
If you eat probiotic yogurt to ease irritable bowel symptoms such as bloating and gas or to ward off colds and flu you might want to rethink your reason for doing so.
It turns out that many probiotic yogurts sold in grocery stores contain too few good bacteria to offer the health benefits determined in clinical trials.
That’s the conclusion of a review of 92 probiotic products sold in major Canadian grocery chains, just published in the journal Nutrients.
This doesn’t mean, however, that probiotic yogurts aren’t good for you. It simply means they might not offer the health perks you were hoping for.
What are probiotics?
Probiotics are live organisms that, when consumed in certain amounts, exert health benefits.
They’re identified by their genus, species and strain. For example, for the probiotic bacterium Lactobacillus acidophilusNCFM , the genus is Lactobacillus, the species is acidophilus and the strain is NCFM.
Different species and strains deliver different benefits and their effects may vary from person to person. Because each of us has a unique microbiota, we may respond differently to probiotics.
Once reaching the large intestine, most or all probiotic organisms inhibit the growth of disease-causing bacteria, regulate bowel transit time and help maintain a healthy microbiota.
Not all yogurts are probiotic
How probiotic yogurts measure up
Current labelling an obstacle
I Often See Similar Products Labeled With Live Active Cultures Why Is That What Are Cultures
The terms probiotics and cultures are often used interchangeably. Live food cultures are microorganisms often used to ferment foods and beverages. Probiotics are live microorganisms that have been shown to have a positive health effect. Live cultures are essential for creating many of the foods known to be rich in probiotics, for example, your favorite cheese. At the same time, cultures are used to create other fermented products like beer, which is not considered rich in probiotics.
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Is Homemade Yogurt Healthy
Notice I didnt ask if you ate yogurt. I asked you if you ate 24-hour probiotic yogurt. This yogurt is packed with probiotics , is bursting with vitamins and minerals, and if made from grass fed milk, has an abundance of the important beneficial fatty acid conjugated linoleic acid .
And heres something really cool. Its often well tolerated by those who are lactose intolerant because of its 24-hour fermenting process.
Unfortunately, this yogurt cant be bought in stores. You have to make it yourself. While thats not as convenient as just buying it off the shelf, consider the benefits.
In return for the hour it takes to prepare about forty-two ounces of yogurt, you get to make a great tasting food that will also add significantly to the well-being of yourself or someone you love.
You may have seen this yogurt called SCD yogurt. SCD stands for Specific Carbohydrate Diet. Elaine Gottschall popularized this yogurt in her book, Breaking The Vicious Cycle.
This yogurt is basically SCD yogurt made from grass milk, but Im going to share some tips with you that will help you make it perfect every time.
John was able to start eating 3/4 of a cup right away and saw an immediate boost in health. However, if you believe you are very dysbiotic or you have some serious gut issues, you may want to start slowly.
Therefore, concerning the consumption of probiotic yogurt for those who have severe gut issues, Gottschall states,
Ready to make some yogurt?
How To Make Yogurt
Homemade yogurt sounds like one of those things that would be super complicated to make, but turns out making yogurt at home is incredibly easyespecially if you use your Instant Potand you can save tons of cash and make even healthier yogurt than what you get in the store!
Well show you how to make yogurt at home in your Instant Pot or on your stovetop . It takes just two ingredients and about 10 minutes of active time. You can do this!
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Other Diy Recipes You Might Be Interested In
As always, I love to see your recreations so let me know how it went, in the comments below. Alternatively, tag me in your recreations .
What Does The Term ‘live Yogurt’ Mean
When you read a yogurt’s label, if the terms ‘live cultures’ or ‘active cultures’ are used, this means that gut-friendly bacteria are used to convert the milk to yogurt during fermentation. Check to see whether the yogurt has been heat treated, as this can kill the good bacteria and change the flavour of the yogurt. Most yogurts on the market however are not heat treated. Eating a live yogurt means that you will be consuming live and active cultures that help your body’s natural gut bacteria balance.
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Learning About The Microbiome
The community of microorganisms that lives on us and in us is called the âmicrobiome,â and itâs a hot topic for research. The Human Microbiome Project, supported by the National Institutes of Health from 2007 to 2016, played a key role in this research by mapping the normal bacteria that live in and on the healthy human body. With this understanding of a normal microbiome as the basis, researchers around the world, including many supported by NIH, are now exploring the links between changes in the microbiome and various diseases. Theyâre also developing new therapeutic approaches designed to modify the microbiome to treat disease and support health.
The National Center for Complementary and Integrative Health is among the many agencies funding research on the microbiome. Researchers supported by NCCIH are studying the interactions between components of food and microorganisms in the digestive tract. The focus is on the ways in which diet-microbiome interactions may lead to the production of substances with beneficial health effects.
Yogurt Starters: An Essential Ingredient For Healthy Homemade Yogurt
No matter what kind of yogurt youd like to make at home, it always boils down to having the right starter culture and the appropriate yogurt makers. Once you have these two main components, you can make endless batches of perfectly delicious probiotic yogurt.
You may never go back to store-bought yogurt ever again. Considering that most of whats found in the supermarket basically dont do anything for your health, consuming conventionally-made yogurt is essentially just like taking added calories and sugars that are completely lacking in nutrients and probiotics. You can also taste a significant difference: as indicated by numerous customer reviews, the homemade yogurt theyve created tastes superior than those found in the supermarket.
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Benefits Of Probiotic Yogurts
Homemade probiotic yogurt
Im a firm believer in probiotics for colon and overall health and immunity. Our western lifestyle of stress, processed foods and too much sugarcombined with use of antibioticsall work to deplete the colons supply of good bacteria that keep pathogens away, help digest the foods we eat, and keep harmful levels of yeasts in check.So Im always shopping for the best deals and the best brands of probiotic supplements. Most probiotic supplements only have two types of bacteria: Lactobacillus acidophilus and Bifidobacterium. I figured the best brand will have the highest number of active bacteria and the greatest variety of bacteria. I finally found one that has ten different strains of friendly bacteria. Its called PB8. And it was the spendiest of the probiotic supplements on the shelf.So I thought of a way to stretch my probiotics budget by multiplying the bacteria in yogurt. More specifically, in the culturing process of homemade yogurt.Here is my secret:
How To Buy The Best Greek Yogurt
There are many different varieties of Greek yogurt available and some of this will come down to personal preference or taste.
Plain Greek yogurt is a good choice, as they contain good quantities of all the macronutrients: protein, fat and carbohydrates and no added sugar or sweeteners. You could add prepared fresh fruit such as bananas, apples or berries, if you like.
You can also buy varieties that are pre-flavoured with fruit purées or honey these are likely to be higher in sugar and calories, so may be best enjoyed as an occasional treat.
Low-fat or fat-free varieties will be lower in calories but bear in mind that they may also contain more sugar manufacturers often add this to make up the lost flavour when the fat is reduced. If youre looking to control your calorie intake, a smaller portion size of normal Greek yogurt may be best, and the fat content will provide longer satiety.
Check the labels to ensure that the variety you are buying contains probiotics for extra health benefits.
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Siggis Icelandic Strained Yogurt
Per 1 cup, plain: 120 calories, 0 g fat, 6 g sugar, 23 g protein
Both Baumohl and Middleberg recommend this yogurt. Personally, my favorite yogurt is Siggis Icelandic yogurt because of its creamy texture and rich taste, Baumohl says. Middleberg notes that its low in sugar and contains five live active bacteria cultures.
Buy it: Price: $5.99
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What To Look For When Buying A Probiotic Supplement
When shopping for a high quality probiotic supplement, here are some things to look for:
- Manufactured in a cGMP facility
- Manufactured in the USA
- Free of binders, fillers, and dyes
- Has a wide range of probiotic strains
- Is potent enough to be effective
Our probiotic product, BlueBiotics Ultimate Care, meets all of these criteria and more. You can find it here.
*Please note: This product is not intended to diagnose, treat, cure, or prevent any disease.
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Is Probiotic Yogurt Safe For Pregnant Women
Probiotic yogurt is usually safe for pregnant women to eat. There are different probiotics in live yogurt depending on the manufacturer and country. Common ones include:
- Lactobacillus acidophilus
- Lactobacillus bulgaricus
- Lactobacillus casei
There havent been many conclusive trials yet involving probiotic supplements, but yogurt is considered a safe way of taking probiotics naturally .
One study found that probiotics had no adverse effect on either pregnant women or their babies .
Since yogurt provides a small amount of natural probiotics, taking probiotics in food like yogurt is considered safe and nutritious for pregnant women . Consuming food that contains probiotics may help with gut health, and prevent diarrhea .
In all, it is safe and potentially beneficial to eat live yogurt in pregnancy. It may help your gut health, and in most cases, it can certainly do no harm.
The same rules apply to probiotic yogurt concerning pasteurization . Probiotic yogurt made from raw, unpasteurized milk should be avoided.
You Get More Probiotic Diversity From Probiotic Supplements
With probiotic yogurt, the most you can really expect is a couple of bifidobacterium and/or lactobacillus strains. But with probiotic supplements, you can get a very wide range of probiotic strains in a single capsule. This can make a big difference because many probiotic strains have a unique health benefit or set of benefits that you might not be able to get from other strains. So the more probiotic strains you consume, the more potential health benefits youll get.
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Stonyfield Organic Whole Milk Probiotic Yogurt
âPer 1 cup, vanilla: 200 calories, 8 g fat , 22 g sugar , 7 g proteinâ
This USDA-certified organic yogurt âcontains live and active cultures, including S. thermophilus, L. bulgaricus, Bifidobacterium BB-12, L. acidophilus, L. paracasei and L. rhamnosus. It’s also 99 percent lactose-free. Just watch for sugar in the flavored varieties.
âBuy itâ: âPriceâ: $4.39
How To Flash Freeze Yogurt
Yogurt may seem a little finicky when it comes to freezing. Appropriate steps can be taken to ensure most of the probiotics are protected through this process.
Much like kombucha, experts recommend flash freezing food with probiotics in order to avoid killing the probiotics. If the yogurt is simply placed in the freezer directly then the slow freezing process can damage or kill some of the probiotics.
However, flash freezing yogurt at home is very doable! All you need are a few regular household items.
Follow these steps to flash freeze yogurt:
The yogurt will have been flash frozen so that it is brought to a colder temperature faster which helps preserve the probiotics.
You can follow these steps for yogurt that is already individually wrapped. However, you may way to place the individual yogurt containers in a re-sealable plastic bag in case the lid breaks.
Try to avoid plastic or metal containers as they may affect the health of the probiotics.
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How To Make Probiotic Yoghurt
Pour the milk into a saucepan and put the pan over a low heat. Stir gently, watching it carefully, until the temperature reaches 91C, which is just below boiling point. Then remove from the heat and leave until the temperature falls to 46C.
Pour the milk into a warm sterilised bowl. Whisk in the live yogurt and the bacteria will start to work on the fresh milk and convert it into yogurt. Cover the bowl with a clean tea towel and place it somewhere warm overnight. An airing cupboard or a shelf above a radiator is fine, or alternatively, you can pour it into a warmed, wide-mouthed Thermos flask and seal.
If the yogurt is still runny in the morning, leave it wrapped up in the warm for another couple of hours. When it is the right thickness, transfer it to a sterilised container with a lid and store in the fridge a large glass jar is ideal. Homemade yogurt is not as thick as commercially produced yogurt, so to get a thicker Greek-style set, strain it through a muslin-lined sieve over a bowl for a few hours.
REMEMBER The yogurt will keep for up to two weeks in the fridge and you can use some of it to make your next batch
Can Pregnant Women Eat Greek Yogurt
Whether the yogurt is Greek or not doesnt make much difference to its pregnancy safety, as this often refers to its texture, rather than any difference in ingredients. Greek-style yogurt has been strained to make it thicker and creamier.
Any Greek imported yogurt that has actually been made in Greece and shipped out will also be safe if its a commercial brand sold in stores.
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Are There Any Storage Instructions For Probiotics
Several probiotic strains are very fragile and need to be protected from heat, oxygen, light and humidity. The probiotics might start to break down or die if they are exposed to these elements. Because of this, you may need to refrigerate your probiotics or store it in a particular place. Refrigerating certain probiotic strains ensures that theyre still viable when you go to use them and will still provide the full benefit of the probiotic. Always read the labels on any probiotic product you purchase to make sure you store it correctly and use it within the expiration date.
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