What are probiotics?

Probiotics are products, including both foods and supplements, that contain live bacteria. These beneficial bacteria play a crucial role in promoting gut health. Our digestive system naturally houses various types of "good" bacteria. By consuming probiotics that contain these beneficial bacteria, we can support and maintain a healthy gut. Typically, probiotics contain either lactic acid bacteria (LAB) or bifidobacteria. Lactic acid bacteria are commonly found in fermented foods such as yogurt, contributing to their probiotic properties.

What are some of the sources of probiotics? 

Yogurt

Yogurt and yogurt drinks are widely available probiotic products found in supermarkets. They are popular due to their convenience in incorporating them into your diet. Enjoying yogurt with fresh fruit can be a delightful option for breakfast, dessert, or an afternoon snack. Adding yogurt to your diet can contribute to a healthy eating plan. Research has indicated that consuming yogurt is linked to lower obesity rates and a reduced risk of heart disease.

Moreover, yogurt is a valuable source of protein. Common varieties, including dessert, fruit, flavored, and organic yogurts, typically contain around 4.0-4.5g of protein per portion (100g). This protein content can be beneficial for those following specific dietary plans and aiming to meet their protein goals.

Other Probiotic Foods

Incorporating fermented foods into your diet can provide you with additional probiotics, enhancing the beneficial bacteria in your gut. Consider including the following foods to boost your intake of good bacteria:

• Kefir: A fermented milk drink
• Tempeh: A fermented soybean product
• Kimchi: Salted and fermented vegetables, often radish or cabbage
• Kombucha: Fermented black or green tea
• Miso: A Japanese seasoning made from fermented soybeans
• Natto: Fermented soybeans
• Sauerkraut: Fermented cabbage
• Soft or aged cheese and green olives are also rich sources of probiotics.

Remember, a healthy diet should be balanced and diverse, incorporating carbohydrates, fruits, and vegetables. For more advice, refer to our guide on healthy eating.

Food Supplements

If you find it challenging to include probiotic-rich foods in your diet, supplements can provide an alternative solution without requiring significant dietary changes. These supplements can be purchased from local pharmacies or health food shops. Probiotic supplements are available in the form of capsules, tablets, chews, or powders.

Popular brands of probiotic supplements include:

• Nutri Within
• Bio-Kult
• Pink
• HealthAid

The NHS recommends taking probiotic supplements or consuming probiotic foods daily for four weeks to observe any effects on digestion and gut health.