by | May 30, 2024 | Healthy Living
Do Fermented Foods Have Probiotics?
We’ve all heard the saying, “an apple a day keeps the doctor away.” While the nutrients in fruits are known to be beneficial, there’s a deeper process at play involving probiotics that promote overall health.
What Are Probiotics?
Probiotics are defined by the Food Agricultural Organization (FAO) and the World Health Organization (WHO) as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.” These are strains of bacteria and yeasts that help maintain or restore a healthy microbiome in our gut. According to the International Scientific Association for Probiotics and Prebiotics, true probiotics are only those strains that have shown benefits in at least one randomized controlled trial (RCT).
Commercial probiotics are measured in Colony Forming Units (CFUs) and should be labeled with genus, species, and subspecies. It’s important to note that supplements aren’t as strictly regulated as medicines, so the quality and consistency can vary significantly between products.
Characteristics of Probiotic Foods:
- Safety
- Documented health benefit
- Alive microbes at consumption
- Microbes at beneficial levels
- Scientifically defined microbes to the strain level
- Available DNA sequence of the microbes
Probiotics do not tend to stay long in the gut, with only 10-30% surviving the gastrointestinal tract, so regular consumption is advisable.
How Important Is My Microbiome?
Your microbiome, consisting of all unique microbiota in your gut, impacts crucial body systems such as the heart, brain, immune, and endocrine systems. The microorganisms in the microbiome:
- Help digest food and medications
- Synthesize vitamins
- Maintain the intestinal lining
- Prevent harmful bacteria from crossing the intestinal barrier
- Produce nutrients as byproducts
- Assist the immune system in recognizing and eliminating harmful microbes
- Break down and recycle bile after digestion
Further research is exploring connections between the microbiome and issues like inflammation, pain tolerance, mood, mental acuity, fatigue, and metabolism. The Human Microbiome Project (2007-2016) enhanced our understanding of microbiota, probiotics, and their potential health impacts.
Do Fermented Foods Contain Probiotics?
Fermented foods do not naturally contain probiotics, though some commercial products like yogurt and certain types of milk have added probiotics. The fermentation process involves enzymes that alter food, producing beneficial microbes but not recognized probiotics. Fermented foods often contain unknown levels of undefined microbes and are not required to have living microbes at the time of consumption.
Even though fermentation doesn’t produce probiotics, it offers health benefits by making foods easier to digest, reducing or removing toxins, and producing bioactive compounds that support health.
Fermented Foods That May Not Contain Recognized Probiotics:
- Yogurt, pasteurized
- Kefir, pasteurized
- Sauerkraut
- Kimchi
- Tempeh
- Miso
- Kombucha
- Pickles
- Natto
- Most cheeses
- Olives
- Traditional buttermilk
Fermentation can enhance taste, texture, digestibility, safety, shelf life, and concentrations of vitamins and bioactive compounds. While these foods may not claim to contain probiotics, they can be marketed as having live active cultures and increased nutritional values.
Should You Take a Probiotic While on Antibiotics?
If you are generally healthy, taking a probiotic during antibiotic treatment can be beneficial. Antibiotics can disrupt your microbiome by killing beneficial bacteria, potentially leading to issues like antibiotic resistance. Probiotics can help maintain beneficial bacteria levels during antibiotic treatment and support gut recovery.
Can Probiotics Help With Other Health Conditions?
Research has linked gut microbiota composition to diseases such as obesity, asthma, type 2 diabetes, allergies, inflammatory bowel diseases, depression, celiac disease, autism, irritable bowel syndrome (IBS), and anxiety. While probiotics are commonly used to alleviate gastrointestinal symptoms like gas, bloating, and constipation, they may also support liver disease, diarrhea, gastroenteritis, and even have cancer-fighting properties.
Do Probiotics Have Any Risks?
While probiotics offer health benefits, they may also pose risks, especially for individuals with compromised immune systems or imbalanced gut flora. Some probiotics may contain harmful substances or antibiotic-resistant genes. It’s important to select probiotics that have been tested and verified for the specific health benefits you seek.
Understanding the differences between fermented foods and probiotic-containing foods can help you make informed choices about your diet and health. Prioritizing nutrient-rich and fiber-rich foods can contribute to better overall health.
