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15 Benefits of Probiotics (And How to Find One That Actually Suits You)

15 Benefits of Probiotics (And How to Find One That Actually Suits You)

We all know probiotics from yogurt commercials and packaging. We’ve heard it’s good for digestion. We might have complained to a friend about bloating and gotten her wide-eyed recommendation, “Oh, you should try taking probiotics!” Beyond that, what do probiotics really do for us? How much should we get? Is yogurt the only way to get them?

Let’s talk about what probiotics actually are, what benefits they might give us, and how to choose the right one for you and your family.

What are probiotics?

Probiotics are bacteria that live in your digestive tract that are good for your health.

Your digestive tract is home to a large population of various types of bacteria and yeasts, each with their own function. The community of various microbiota is sometimes called your gut flora. This community works well together when all of the strains of bacteria and yeasts are in balance.

If the population of good bacteria gets too low, the bad forms of bacteria and yeasts in your digestive tract can multiply unchecked, just like weeds taking over a yard.

There’s also something called prebiotics, which are types of non-digestible fibers and resistant starches that feed the good bacteria. Prebiotics are food for the probiotics and help them flourish. It happens that most prebiotic foods are ones that are super healthy for you in general – like garlic, asparagus, wheat bran and bananas – so they’re a win-win.

15 benefits of probiotics that you didn’t know

1. Balance digestive flora

The main benefit of probiotics is in keeping the population of good bacterias in balance so that the bad bacterias and yeasts don’t take over.

Your levels of good flora can be decreased because of antibiotics, stress, antibacterial soaps or hand washes, chlorinated drinking water, foods treated with pesticides and herbicides, colonoscopies or colonics (colon hydrotherapy), or having surgery, radiation or chemotherapy.

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Those are times when it’s important to take a probiotic supplement to repopulate your digestive tract with the good bacteria that keep you healthy.

2. Help relieve infectious diarrhea

If you find yourself with a sudden onset of diarrhea (any time it’s brought on by a virus, bacteria or parasite), get yourself some probiotics. They’ve been shown to reduce the severity and duration of infectious diarrhea. For anyone who has experienced it, every minute you could reduce this experience by is worth its weight in gold.[1]

3. Prevent antibiotic-related diarrhea

After a course of antibiotics, a common reaction is diarrhea. Studies show that taking probiotics directly after can reduce the chances. This makes sense as the probiotics will help repopulate your digestive tract with the good bacteria that promote healthy digestion before the bad bacteria have a chance to flourish.[2]

4. Alleviate symptoms of ulcerative colitis

Since the benefits of probiotics are primarily in digestive health, there’s been research on how they can impact various types of inflammatory bowel disease. So far, they’ve seen a positive effect on symptoms of ulcerative colitis.[3]

5. Ease bloating and gas in irritable bowel syndrome (IBS)

There’s also been some research into the benefits of probiotics on irritable bowel syndrome. Again, some of the symptoms (bloating and gas in particular) seem to ease when taking probiotics. This seems promising and hopefully there will be more studies to find out which have the most effects to provide relief.[4]

6. Prevent urinary tract infections

A study on urinary tract infections found that women taking a supplement of Lactobacillus crispatus daily for 5 days, then weekly for 10 weeks, had a lower rate of getting a recurrent UTI in that time.[5]

7. Produce vitamins

The bacteria in your gut have a role in creating certain vitamins like vitamin K and some of the B vitamins.[6]

8. Reduce inflammation

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Inflammation is the root cause of lots of different diseases, allergic reactions and immune response as well as linked to obesity and metabolic syndrome.

As probiotics are studied for their health benefits, researchers are also looking for the way in which they help us. One of those seems to be in reducing inflammation, by reducing the cause or reaction that triggers inflammation in several ways.[7]

9. Help with lactose tolerance

Lactose intolerance is very common because so many of us stop producing the enzyme lactase that we would need to break down the lactose in milk and dairy products. The probiotics in fermented diary products like yogurt break down lactose before it reaches our colon – and the bacteria used to make yogurt help us digest lactose better.[8]

Probiotics might also reduce the allergic reaction to dairy in adults but studies haven’t shown for sure yet.

10. Enhance the immune function

Getting the right community of microbes in our gut is an important part of early development for infants. It also affects the proper development of their immune system.[9]

For adults, probiotics can boost the function of your immune system by promoting the production of natural antibodies and stimulating activity of certain immune cells like dendritic cells and T-cells.[10]

11. Help regulate the blood pressure

Probiotics are being studied for their effect on heart health and might have some impact in lowering blood pressure. So far they’ve only found a slight effect though.[11]

12. Lower the blood cholesterol

Probiotics seem to have some beneficial effects on blood cholesterol as well, specifically lowering total cholesterol and LDL (bad) cholesterol.[12]

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13. Promote skin health (get rid of acne, rosacea and eczema)

There’s been some research showing the benefits of probiotics for acne, rosacea and eczema. Study also shows that probiotic supplements (of Lactobacillus GG) by mothers prenatally, and then by infants for 6 months after birth, can reduce the child’s chances of developing eczema.[13]

14. Reduce anxiety and depression

The benefits of probiotics may extend to anxiety and depression by reducing those symptoms of stress.[14] Any mental health issues should of course be treated primarily by a qualified professional, but probiotics may add a risk-free addition to a whole life approach to stress management.

15. Prevent allergy development

Probiotics could be helpful in preventing the development of allergies in children, especially if the mother takes probiotics during pregnancy.[15]

Note:

The research into the benefits of probiotics is fairly new, so there isn’t a lot of conclusive evidence yet. But what has been done is promising so far. Many of the results seem to depend on which strain of probiotic is helpful for specific health issues, so there’s a lot of potential to find new results.

Hopefully the more they find, the more research will be done in future to help us understand all the ways in which probiotics keep us healthy.

How to find the probiotics that are suitable for you

Most people think of yogurt when they think of getting probiotics, and there are some excellent non-dairy yogurts that are made with properly cultured probiotics. You could also try kefir, kombucha, sauerkraut, kimchi and other naturally-fermented foods.

One thing to watch out for is that many yogurts (especially the dairy ones) that are sold commercially need to be pasteurized, which involves heat that will often kill the probiotic bacteria. Look on the package to see whether the yogurt has been pasteurized or not.

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There are also probiotic supplements that are wonderful for getting a more concentrated source of probiotics. You’ll want to take a dose of 1 billion or more per day, and the exact strains aren’t as important as having a variety of strains. There are even gummy versions for kids, or anyone who doesn’t like taking capsules.

Although probiotics are most often associated with dairy products, there are plenty of vegan probiotic supplements and non-dairy products. Probiotics are bacteria which feed and grow on sugars, and there’s no need for any animal products in their life cycle.

Most people don’t need to take probiotic supplements every day indefinitely, think of them as a boost every so often. If you notice that your digestion is off or if you had to take a course of antibiotics, take them for a few weeks until your digestion is normal, and then take a break.

Although most supplements are best taken with food for proper absorption, probiotic supplements are best taken on an empty stomach so that the probiotics can get in your digestive system quickly. The best time is first thing in the morning, before having breakfast.

Probiotics recommendations

Some high quality and effective probiotic supplements to try:

The bottom line

Probiotics have a lot of potential benefits, from improving digestion to heart health to immune function. While some of the benefits listed here may not be fully researched yet, what we do know is that probiotics are generally safe and have no side effects for most people. If they can’t hurt, why not give them a try?

Probiotics should always be thought of as a complementary supplement to your regular health care, and of course never go against professional medical advice. Before taking any supplement, you should always consult with your medical doctor.

Featured photo credit: Pixabay via pixabay.com

Reference

[1] NCBI: Probiotics for treating acute infectious diarrhoea.
[2] NCBI: Probiotics for the prevention of pediatric antibiotic-associated diarrhea.
[3] NCBI: The role of probiotic lactic acid bacteria and bifidobacteria in the prevention and treatment of inflammatory bowel disease and other related diseases: a systematic review of randomized human clinical trials.
[4] NCBI: The efficacy of probiotics in the treatment of irritable bowel syndrome: a systematic review.
[5] NCBI: Randomized, placebo-controlled phase 2 trial of a Lactobacillus crispatus probiotic given intravaginally for prevention of recurrent urinary tract infection.
[6] NCBI: Randomized, placebo-controlled phase 2 trial of a Lactobacillus crispatus probiotic given intravaginally for prevention of recurrent urinary tract infection.
[7] NCBI: Gut Microbiota-Derived Short-Chain Fatty Acids, T Cells, and Inflammation
[8] NCBI: Probiotic bacteria down-regulate the milk-induced inflammatory response in milk-hypersensitive subjects but have an immunostimulatory effect in healthy subjects.
[9] NCBI: Importance of microbial colonization of the gut in early life to the development of immunity.
[10] NCBI: Gut Microbiota-Derived Short-Chain Fatty Acids, T Cells, and Inflammation
[11] NCBI: Effect of probiotics on blood pressure: a systematic review and meta-analysis of randomized, controlled trials.
[12] NCBI: Cholesterol-lowering probiotics as potential biotherapeutics for metabolic diseases.
[13] Science Direct: Probiotics and prebiotics in dermatology
[14] NCBI: The effects of probiotics on mental health and hypothalamic-pituitary-adrenal axis: A randomized, double-blind, placebo-controlled trial in petrochemical workers.
[15] NCBI: Probiotics for Prevention of Atopy and Food Hypersensitivity in Early Childhood: A PRISMA-Compliant Systematic Review and Meta-Analysis of Randomized Controlled Trials.

More by this author

Heather Nicholds

A vegan, a Certified Holistic Nutritionist, and a food lover.

15 Easy Recipes for Kids That Don’t Require an Oven 15 Tasty Probiotic Drinks That Are Worth Trying for Better Digestive Health 17 Healthy Vegetarian Recipes for the Meat Lovers in Your Life 15 Benefits of Probiotics (And How to Find One That Actually Suits You)

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Last Updated on June 24, 2019

15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

You work all day, and you come home exhausted and hungry. Naturally, the last thing you want to do is to spend hours in the kitchen cooking dinner. If you love cooking, but your busy schedule doesn’t allow you to cook every night, you can simplify your life by making crockpot freezer meals. These meals will allow you to still eat homemade, healthy, filling dinners without the countless hours and enormous effort spent in the kitchen. You can store the simple ingredients in freezer bags and put them in the crockpot when it is time for dinner, or you can cook over the weekend and stock your freezer with delicious ready meals that will make your life easier. Here are 15 easy-to-make recipes to make delicious dinners for busy nights!

1. Cheesy Tortellini With Ground Beef

Cheesy tortellini with ground beef

    This is a perfect crockpot freezer meal that even your kids will love. The best thing of all is that it’s incredibly easy to prepare. All you have to do is crumble some ground beef and combine all the recipe’s ingredients in your crockpot. The other ingredients needed for this super delicious meal include tomatoes, herbs, and onions. Tortellini is one of the most commonly ordered meals when eating out, but this way you will get to eat a homemade, healthier version of the popular dish. Find the recipe here.

    2. Cranberry Pork Roast

    Cranberry pork roast

      Cranberry pork roast is a gluten-free meal that everyone can make, regardless of their culinary skills. The dish requires only these few ingredients: onion, cranberry sauce, bone-in pork shoulder, and honey. To prepare this mouthwatering dish, simply combine all the ingredients together in the crockpot and let them cook. If you don’t like pork or if you prefer not to eat it, you can easily use beef as a substitute without impacting the flavor. Click here to see the recipe.

      3. Greens and Beans

      Greens and beans

        Greens and beans are the ideal dishes if you want a dish that is both delicious and nutrient-dense. Combine vegetable broth with beans, garlic, kale, escalore, and Parmesan, and let cook. The result will be a dish with a soup-like consistency that will fill you up and provide you with a lot of vitamins and minerals.

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        As a bonus, if you or someone else in your family suffer from rheumatoid arthritis or some other common types of arthritis, greens and beans can reduce the inflammation. That’s because kale and other veggies rich in Vitamin K are anti-inflammatory and are known for relieving arthritis. Click here and start cooking!

        4. Chicken Curry

        Chicken curry

          That is yet another gluten-free recipe that you’ll love to make. Chicken curry requires basic ingredients such as tomato paste, coconut milk, honey, onions, and garlic, in addition to chicken and curry of course.The result is a sweet and spicy dish where different flavors are perfectly balanced. Find the recipe here.

          5. Honey Sesame Chicken

          Honey sesame chicken

            Honey sesame chicken is a simple and effortless dish that delivers an amazing taste. To make this wonderful recipe, you have to combine all the ingredients except for the sesame seeds and green onions and let them cook. Use the sesame seeds and green onions for garnish when serving. Click here for the full recipe.

            6. Mushroom Spinach Stroganoff

            Mushroom spinach stroganoff

              In this warm weather, many people opt to eat lighter food that is easy on the stomach. Mushroom spinach stroganoff fits the bill being a vegetable version of a famous comfort food that you and your family will love. The dish requires simple ingredients such as sour cream, onion, garlic, ketchup, vegetables, and mushrooms. This dish is very simple to make, and thanks to your crockpot, you won’t have much work to do. Find the recipe here.

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              7. Stuffed Peppers

              Stuffed peppers

                If you’re looking for a healthy, simple, and delicious recipe, you’ll love this one! These crockpot stuffed peppers are easy to make, and they require only a few ingredients such as ground turkey or beef, onion, garlic, bell peppers, and pasta sauce. This meal will remind you of grandma’s kitchen. You can find the recipe here.

                8. Cilantro and Lime Chicken

                Cilantro and lime chicken

                  Summer is the perfect season to experiment with more exotic flavors, and this meal can help you do just that. To make cilantro and lime chicken, you will need to combine some simple ingredients such as lime, jalapeno peppers, fresh cilantro, and salsa. The result is chicken that is super tender and that you’ll want to make over and over again, so get the recipe here.

                  9. Beef Fajitas

                  Beef fajitas

                    This is an excellent meal for busy weeknights. The best thing about this recipe is that the required ingredients are probably already there in your kitchen. The recipe is also quite simple — combine all the items in a crockpot, cover, and let cook.

                    The result will be beef and peppers that melt in your mouth. You can easily pair this beef fajita with rice and tortillas and get a meal that the entire family will love. You can find the recipe for this delicious beef fajita here.

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                    10. Asian Chicken Lettuce Wraps

                    Asian chicken lettuce wraps

                      Asian chicken lettuce wraps are sweet, slightly salty and very easy to make. All you need to do is add the chicken, red bell pepper, carrots, soy sauce, honey, garlic and the other ingredients to your crockpot and let them cook. You can also replace the chicken with beef or turkey if you like. The presence of different flavors gives this meal a summer flavor you are sure to love. Learn how to make this meal here.

                      11. Hawaiian Chicken

                      Hawaiian chicken

                        This dish enjoys phenomenal exotic tones due to pineapple and lemon flavors. To make this yummy crockpot freezer meal, you need skinless chicken breasts, peppers, ginger and corn starch, in addition to the iconic pineapple and lemon. Learn how to make this perfect summer dinner here.

                        12. Beef and Barley Stew

                        Beef and barley stewd

                          Beef and barley stew is as healthy as it is delicious. Not to mention it’s incredibly easy to make. Besides the beef and barley, you’ll also need carrots, peppers, herbs and beef broth. The result will be a mouthwatering stew that you can serve alone or over white rice. Get the recipe here.

                          13. Meatball Soup

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                          Meatball soup

                            This soup is very delicious, easy to make and quite versatile. You will be able to swap ingredients and experiment to find your perfect combination. To make this meatball soup, you will need to combine meatballs with pasta sauce, chicken broth, carrots, beans, zucchini, and onion. You can view the recipe here.

                            14. Turkey Black Bean Chili

                            Turkey black bean chili

                              Everybody loves chili and for good reason — it’s very delicious, and it’s a perfect combination of different flavors that balance each other out. To make this chili, you’ll need ground turkey, tomato sauce, black beans, paprika, frozen corns, and a few other ingredients. You can get the full recipe here and have this delicious dish ready when you come back from work on those busy nights.

                              15. Ham and Pinto Bean Soup

                              Ham and pinto bean soup

                                What makes soups special is the fact they’re tasty, healthy and filling at the same time. This soup is no exception. The best quality of this ham and pinto bean soup, however, is its simplicity; it requires only five ingredients: ham, beans, ketchup, salt, and water. Learn how to make this soup here.

                                Conclusion

                                With a demanding work week and a busy schedule, it’s normal to have a low energy level by the time you get home. If you don’t feel like standing in the kitchen and cooking dinner due to this, you don’t have to resort to junk food. These freezer crockpot meals offer you the perfect solution for healthy meals that require minimal preparation. You can either combine each recipe’s ingredients in a freezer bag to be thawed and cooked in a few minutes, or you can cook your meal and freeze it to be used later, it’s up to you.

                                This article showed you 15 easy and simple recipes that you can make using your crockpot. All of these recipes contain anti-inflammatory foods whether it is in the form of vegetable, herbs or spices to improve your overall health and wellbeing.

                                Featured photo credit: Google via bettycrocker.com

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