By Everything Lifestyle Staff

Gut Health

Should You Be Eating More Probiotics?

Sep 13, 2024 | 8:15 AM

Here are the best sources of probiotics and what they do for your health.

There’s been a lot of buzz about probiotics and why you should get more of them in your diet. But do you know what they are? Where you can find them? How much they’re costing you? And the best way to get more of them? Here’s the lowdown about these tiny microorganisms.

What are probiotics?

Often referred to as “good” bacteria, probiotics are live bacteria and yeasts. You already have trillions of these microorganisms in your body but can also consume more of them in food, drinks and supplements. This type of good bacteria helps fight off bad bacteria, improving the gut’s microbiome. Probiotics have been touted for offering health benefits such as improving digestion, boosting the immune system and reducing inflammation, among others.

Where can you find probiotics?

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Probiotics are found in a variety of foods and drinks and are also sold in supplement form. They may also be added to beauty products. Foods that naturally contain a high concentration of probiotics are those that are fermented, such as yogurt, kefir, kimchi, kombucha, tempeh, miso, sauerkraut and pickles. Other foods that may contain probiotics include sourdough bread, buttermilk, sour cream and some cheeses. Some food products may claim to have added probiotics (and usually charge you extra for their presence).

What do probiotics cost?

Probiotics are a huge industry. It is estimated that approximately $46 billion was spent on probiotics in 2019, according to Zion Market Research, and that number is forecasted to grow to almost $76 billion in 2026. This includes food, drinks, supplements and other products containing probiotics.

Some people looking to up the amount of good bacteria in their gut use probiotic supplements. Many are expensive, although they can vary widely in price, quality and effectiveness. Since supplements are not regulated by the FDA, you may not know what you’re getting and whether or not they will provide any real benefit. That’s why it may be better to get your probiotics from food. Supplements can have specific benefits, but it is best to talk to a health professional before taking them.

How can you get more probiotics in your diet?

There’s no recommended daily intake for probiotics. If you’re getting your probiotics from your diet, it’s best to consume as many fermented foods, which are the best natural source of probiotics, as you can. However, not all fermented foods contain beneficial probiotics because some foods undergo steps that remove the bacteria or make them inactive, such as heating and canning.

Yogurt is one of the most commonly consumed foods containing probiotics because not everyone likes the strong taste of most fermented foods. There are many ways to incorporate more yogurt into your diet. You can eat yogurt for breakfast or as a snack. You can add it to smoothies or make it into a frozen confectionary treat. You can also use yogurt when baking or as the basis for salad dressings, sauces or marinades. By adding this versatile probiotic food to your diet, you’ll be introducing good bacteria to your gut, which provides health benefits.

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_{Medical Review: Jane Schwartz, RDN, CLT}