Probiotics are live microorganisms that provide numerous health benefits.
Usually referred to as ‘beneficial bacteria’, they can do wonders for both your physical and mental health. Consuming a daily intake of probiotics, whether through foods or supplements, can improve digestive health, reduce depression and anxiety and promote heart health.
Your body is home to trillions of bacteria, most of which are found in the gut. Recent studies have found that these gut bacteria also have benefits on the brain and mental health, as well as physical health. While more research is needed to prove the impacts probiotics have on mental health disorders such as depression, existing research is promising and many people will find it beneficial to introduce foods high in probiotics to their diet, in addition to medication and other treatments.
• Benefits of Probiotics for the body and mind
Probiotics have become a popular supplement in recent years, and it’s no surprise why. They’re an easy way to add beneficial bacteria to your digestive system. But did you know that some studies suggest probiotics can also help with mental health? That’s right, taking probiotics may be useful for managing anxiety and depression.
The idea behind this is that when the gut microbiome is out of balance, it can have an impact on overall brain health. Therefore, by restoring the balance of good bacteria through probiotic supplementation, certain mental symptoms may be alleviated. For example, one study found that people who took a specific strain of probiotics reported fewer feelings of social anxiety than those who didn’t take the supplement. Additionally, various studies suggest that there are connections between poor gut health and depressive symptoms.
It’s no surprise that a healthy body often aids in a healthier mind. When you get enough exercise, fresh air and follow a healthy diet, more often than not, you feel more energised, happy and elevated in general.
Stress, anxiety and depression are all on the rise, with many people across the globe having experienced, or knowing someone who has experienced, these mental health disorders. Mental health problems are often caused by increased levels of cortisol, the body’s stress hormone. Probiotics have been found to improve and lower these levels of cortisol, resulting in improved mental health.
Probiotics also come with several physical health benefits that can have a direct impact on your mental health. They can relieve symptoms of irritable bowel syndrome (IBS) and help ward off infections after traumatic brain injuries.
• Healthy Probiotic Foods
Probiotics are essential for gut health and a healthy lifestyle. With so many benefits, it’s no wonder that probiotics have become increasingly popular. But how can you fit more of these beneficial bacteria into your diet?
One way to get more probiotics is to include fermented foods. They contain high amounts of beneficial microorganisms which provide the body with natural sources of probiotics. You could also look out for commercially produced products like drinks or supplements which offer added convenience when it comes to increasing your daily intake of probiotics. Some of the best probiotic-rich foods include:
• Miso
Miso is a Japanese seasoning made by fermenting soybeans with salt and other ingredients. It’s high in protein and has many health benefits, including improving gut health, aiding in weight loss, and having anti-inflammatory properties.
• Sauerkraut
Sauerkraut is a traditional food that has been consumed for centuries. It has recently gained popularity among health-conscious consumers as a superfood packed with probiotic benefits. Sauerkraut contains large amounts of lactic acid bacteria, which help to promote healthy digestion and boost your immune system. Along with the beneficial bacteria, it also provides essential vitamins and minerals such as vitamin C, calcium, iron, magnesium and potassium. The fermentation process of making sauerkraut helps to preserve these nutrients for longer periods of time than other vegetables would normally keep them for.
• Kimchi
Kimchi, or Korean chilli paste, is a probiotic gut health food that can improve digestion. It can be eaten on its own or as part of a dish. This popular Korean dish is made of fermented cabbage, garlic, and herbs. It is a good source of Vitamin C, Folic Acid and Fibre.
• Kombucha
Kombucha is a fermented drink that has been around for centuries. It’s made from tea and sweetened with sugar or fruit juice, then combined with a symbiotic culture of bacteria and yeast to create the probiotic colonies that provide its main health benefits.
Kombucha helps promote gut health, improve digestion, reduce symptoms of anxiety and depression, and boost the immune system. It’s low in calories and high in antioxidants, making it an ideal beverage for those looking to maintain their weight or improve their overall health.
• Yoghurt
Yoghurt is a fermented food that has many health benefits. It’s a good source of probiotics and Calcium, which are important for overall health. It’s also low in sugar and high in protein, which makes it an ideal food for people who are looking to achieve and maintain a healthy weight.
Yoghurt is a cultured dairy product. It’s made by heating milk and combining it with two live bacterial cultures, which sour the milk and thicken it to create the yoghurt.
• Cottage Cheese
Cottage cheese is a type of fermented dairy food that originated in the UK. It is a soft cheese made with curdled whole milk and live cultures, lactic acid and natural yeasts. The fermentation process turns the milk into a thick, creamy product with a sour taste and distinctive smell. Like yoghurt, cottage cheese is rich in probiotics and high in protein and calcium which are essential for overall health.
• Kefir
Kefir is a fermented drink made from milk and sugar. It is popular in Eastern Europe and Asia, where it is used as a sour cream substitute or to promote digestive health. As well as being a good source of probiotics, kefir also contains Calcium, Magnesium, Potassium, Vitamin B12, Vitamin D and antioxidants. It contains natural sugars that can help you to feel full after consuming less, which can help with weight management.
• Tempeh
Tempeh is a fermented food, made from soya beans that has been around for centuries. The probiotics it contains help protect the gut from harmful bacteria and yeast overgrowth. Tempeh can also improve mood and cognitive function due to the high levels of B vitamins and antioxidants present in the recipe.
A healthy gut can improve your digestive health, immune system, mood and mental wellbeing, and help your body to fight off a host of illnesses and infections. The key to maintaining a healthy gut is to create the conditions that help its healthy bacteria to thrive, so they can kill off any unhealthy bacteria or toxins which can cause long-term health problems. Probiotics help to do just that.
When the tea ferments with yeast and bacteria, the result is an acidic drink full of beneficial organisms. These work as a natural preservative and help keep the gut balanced by restoring healthy bacteria cultures. In addition, kombucha also contains vitamins B1 & B6, antioxidants and other helpful enzymes. Be warned, though – it also contains trace amounts of alcohol.
• Boost your Probiotic intake with natural, Nutritional Supplements
Probiotics play a key role in helping to strengthen the body’s digestive and immune systems, and while there isn’t yet enough research to prove it, studies so far are showing positive outcomes for people’s mental health after increasing or introducing probiotics into their diet.
If you are concerned your diet might not be providing the probiotics you need, you can get supplemental support to top-up any shortfalls. Lily & Loaf’s range of natural, nutritional adult probiotic supplements are a good way of making sure you get enough probiotics daily to achieve the perfect balance.
Disclaimer:
Information and other content provided in Lily & Loaf blogs should not be construed as medical advice and should not be considered a substitute for professional medical expertise. If you have any medical concerns, you should consult with your health care provider.
