Friends, you must have heard a term called PROBIOTICS and wondered what they are. Probiotics are live microorganisms promoted with claims that they provide health benefits when consumed, generally by improving or restoring the gut microbiota. They are considered generally safe to consume, but they might have side effects. There is some evidence that probiotics are beneficial for some conditions such as helping to ease some symptoms of irritable bowel syndrome. One of the best examples of probiotics is the product Yoghurt, and as per records, scientists discovered some living bacteria in this product which they called Lactobacillus bulgaricus.
Live probiotic cultures are part of fermented dairy products, other fermented foods, and probiotic-fortified foods. Lactic acid bacterias(LAB), which are food fermenting bacteria, have ability to prevent food spoilage and can improve the nutritive value of foods they inhabit. Acid fermentation (as well as salting), remains one of the most practical methods of preservation of fresh vegetables, cereal, and milk-cereal mixtures due to its low cost and energy requirements.
Here are some fermented foods that naturally contain probiotics, and some ways to try them:
- Yoghurt and Kefir (milk or non-dairy based, such as Soy, Coconut& water)- you can add yoghurt/kefir cream to smoothies and homemade popsicles. Use in recipes when milk is used. Kefir juices are a good way to start for someone who likes juices. Frozen Yoghurt does not provide probiotics.
- Pickles- In India pickles are made with home made recipes or they are even readily available in the food stores.
- Sour cream, cottage cheese, aged cheese- Look for ‘live active cultures’ or use homemade fermented dairy foods, Top vegetables with sour cream or aged cheese. Top cottage cheese with fresh fruits.
- Other food item rich in probiotic is Buttermilk, which we Indian know how to prepare.
Probiotic supplements can also improve gut health.
Fermented foods are generally good for our gut- the Indian foods which are good in this context are
- Dahi, and buttermilk
- Rice soaked with water overnight. Known as panta bhatt in Bengali, poita bhaat in Assamese, and pazhaya sadam in Tamil.
- Dishes like Idli, Dosa made of fermented batter.
- Drinks like Kanji made from fermented beetroot, black carrots.
- Pickles but only the lacto-fermented ones have probiotics.
Probiotics and weight loss:
How probiotics work for weight loss?- In obesity,” it is proven that the gut microbiota is imbalanced. Probiotics help with balance which has a beneficial influence on energy and fat deposition”. Probiotics also improve satiety signaling so that people can better recognize when they are full and stop eating.
Probiotics may help with weight loss, but the evidence is conflicting, more research is being carried out by scientists in this regard:
- Probable mechanism-Probiotics may help with weight loss by—Regulating gut microbiota, improving intestinal barrier function, strengthening the immune response, modifying the secretion of hormones, neurotransmitters, and imflammatory factors, and by altering the metabolism of short-chain fatty acids in the gut.
- Strain-specific—The effect of probiotics on weight loss depends on the strain of probiotic. For example, some species of Lactobacillus and Bifidobacterium may be effective, while others may be harmful.
- Dosage and duration-= The dosage and duration of probiotic administration are not concrete, and it may vary from case to case.
- Long-term effects—The long term effects of probiotics are still under study.
- Other factors- Diet and lifestyle factors that contribute to obesity are still the best solutions to weight gain.
How long does it take to start losing weight with probiotics- It may vary from person to person, however, in order for positive changes in the body to take effect , it is generally thought that 12 weeks onwards is when most significant changes can be noticed. But for the best results, a healthy diet and lifestyle goes hand in hand with any probiotic supplementation regime.
In the end, probiotics are really good for improving your gut health. Probiotics and weight loss- the research is still going on and there is still no concrete proof that only probiotics/or probiotics supplements can effect the reduction in weight.
Waiting for your feedback on this blog.
Anil Malik
Mumbai, India
10th October 2024