In my medical career, I have witnessed the profound impact of diet on health. Especially when dealing with gut issues, I often find that our daily dietary choices have a direct impact on our physical and mental health. Probiotics, for example, are a topic that has been widely discussed, especially in my experience, where I have observed significant effects on gut health.
Once, a middle-aged female patient came to my clinic who had been suffering from indigestion and frequent diarrhea for a long time. Through detailed questioning, I found that her diet barely contained any natural sources of probiotics and relied heavily on yogurt. I advise her to try to include a greater variety of fermented foods, such as kimchi and natto, to increase the diversity of her diet and the source of probiotics.
Over the next few weeks, she adjusted her diet as I suggested. She began to consume small amounts of kimchi and natto every day and gradually noticed a noticeable improvement in her gut problems. This case once again validates the role of probiotics in maintaining and restoring gut health, while also demonstrating the positive changes that can be brought about by changing dietary habits.
The role and importance of probiotics
As a doctor, I often stress the importance of maintaining a healthy gut in my outpatient clinics. The gut is not only a place where food is digested, it is also an important part of our immune system. Probiotics play a vital role in this process.
First and foremost, probiotics are those good bacteria that inhabit our gut and help us digest food, absorb nutrients, and maintain overall health. What's more, they fight pathogens in our bodies and help maintain the balance of the intestinal environment. This balance is important to prevent infections, maintain the immune system, and reduce symptoms of chronic disease.
Probiotics don't stop there. They are also involved in the synthesis of vitamins B and K, which are necessary for the maintenance of blood and bone health. In addition, probiotics can also help lower cholesterol, strengthen the intestinal wall, and prevent the invasion of harmful bacteria and toxins, which have potential benefits in preventing diseases such as colon cancer.
In practice, I have witnessed examples of patients who have been helped to improve their symptoms of intestinal diseases by increasing their intake of probiotics. For example, studies have shown that moderate intake of probiotics can help treat and prevent diarrhea, especially antibiotic-associated diarrhea. In addition, for patients with inflammatory bowel disease and irritable bowel syndrome, appropriate probiotic supplementation has also shown the potential to improve symptoms.
Beyond Yogurt: Other Natural Probiotic Foods
Probiotics – These are beneficial microorganisms that not only help us maintain gut health, but also boost our immune system and overall health. When it comes to supplementing with probiotics, most people probably think of yogurt first. However, in addition to yogurt, there are many other foods that are delicious and rich in probiotics. Today, I'd like to share with you a few less common but equally effective food sources of probiotics.
1. Kimchi
Kimchi from Korea is a pickled vegetable made by fermentation, mainly cabbage and radish. During this fermentation process, naturally occurring lactic acid bacteria not only give kimchi its unique sour taste, but also provide a rich source of probiotics. These probiotics help enhance digestive function and promote gut health. Kimchi can be eaten on its own as a side dish, but can also be added to fried rice or soup for added flavor.
2. Natto
Natto is a fermented soybean food in Japan that is known for its unique stickiness and taste. The probiotic bacteria in natto, natto bacteria, are extremely beneficial for maintaining intestinal health. It's also an excellent source of vitamin K2, which is especially important for bone health. Try eating natto with rice, or add a little soy sauce and wasabi to balance out the flavor.
3. Capers
Capers are a common fermented food in Eastern Europe and are often made using mung beans or other types of beans. This fermentation not only adds flavor to the food, but it is also rich in probiotics that can aid digestion. Capers can be eaten as a side dish or added to salads and sandwiches to add more layers of flavor to your daily diet.
4. Soy milk
Although soy milk is not a fermented food on its own, it is the basis for making other fermented soy products, such as tofu and tofu. Soy milk itself contains high-quality plant-based protein and other key nutrients that benefit cardiovascular health. Drinking soy milk regularly can indirectly support gut health as part of a healthy diet.
Recommended for daily bacterial intake
Try to incorporate the above-mentioned foods into your diet, choosing at least one per day. For example, you can have a small plate of kimchi for breakfast, natto for lunch, and capers for dinner. Not only will this increase the diversity of your diet, but it will also effectively increase your intake of probiotics to help you maintain your gut health.
Recommended for daily bacterial intake
To maintain gut health, it's important to consume the right amount of probiotics. In addition to the common yogurt, there are many other delicious foods that can help us supplement with probiotics. Here are some tips to help you increase your probiotic intake in your daily diet.
1. Diversify food options
First, make sure you include multiple sources of probiotics in your diet. Not only does this increase the diversity of nutrients, but it also helps your gut develop a richer microbial community. Try incorporating the following foods into your daily diet:
Kimchi: A small dish a day, which can be used as a side dish or as a vegetable accompaniment to a meal.
Natto: One small packet per day that can be eaten as breakfast with rice.
Capers: A few per day, good as a snack or to add to salads.
Soy milk: A cup of soy milk can be used as a drink for breakfast or lunch.
2. Pay attention to the frequency and amount of consumption
Probiotic intake should not be excessive, but should be kept regular. It is recommended to include at least one or two different probiotic foods per day to ensure the diversity and balance of gut microbiomes. Avoid overdoses, especially for those foods that may cause digestive upset, such as natto and kimchi.
3. Monitor your body's responses
Everyone's gut microbiome is unique and the response to probiotics may vary. Start by monitoring how your body reacts and adjusting the type or amount of food you eat if necessary. If you experience discomfort, such as bloating or indigestion, you may need to reduce your intake of certain foods.
4. Sustainability and long-term benefits
Consistent intake of probiotics is key. Improving and maintaining gut health is a long-term process that requires you to continuously support gut microbiome health through your diet. Try to incorporate these foods into your diet for the long term and observe the positive effects on your body and digestive health.