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Top 10 Natural Probiotics for a Healthy Gut and Strong Immunity

Top 10 Natural Probiotics for a Healthy Gut and Strong Immunity

How often have you heard the expression “you are what you eat”?

This is partially true. However it goes deeper than this and I’d say that you are what you absorb. All the great food in the world doesn’t mean a lot if your body is not digesting and absorbing it properly. Today we’re looking at how important gut health is not only for digestion but your overall health and immunity, and what natural probiotics you can include in your diet to have a healthy gut.

Probiotics and your gut health

Your gut or microbiome, is a collection of bacteria that are critically important for how your body functions. The majority of the DNA in your body is actually taken up by these gut bugs and by definition, you are technically more bacteria than you are human. These gut bugs are keeping you alive along with protecting you against germs, breaking down food to release energy, making vitamins and even controlling your mood.

When the balance of good to bad bacteria gets out of whack, then you can be looking at issues like:

  • Constipation
  • Excess internal gas
  • Chronic diahrhhea
  • Bad breath
  • Bloating and cramping
  • Development of food intolerance

Your immune system will also be suppressed leading to easier sickness. Your gut balance can be thrown off by things like sugar, antibiotics, alcohol, lack of physical activity, smoking and not getting enough sleep among a bunch of other things.

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So, how to improve your gut health? Probiotics can help.

Probiotics are live microorganisms that can improve your gut health when consumed in adequate amounts. There are a lot of different types and getting a wide range is very beneficial. They also promote a healthy digestive tract and immune system.

Top 10 Natural probiotics to include in your diet

Since you want as many good gut bacteria as possible, here are the best food sources to find them in:

1. Kombucha

Kombucha is a fermented beverage that is filled with probiotics. It’s made from sweetened black or green tea. Many brands now include other healthy ingredients in it such as ginger, chai, or a greens extract.

Kombucha is extremely popular right now and easy to find. It’s best to start with 4 oz a day and can be consumed on an empty stomach in the morning or at any other points in the day.

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2. Kefir

Kefir is similar to kombucha in which it’s a fermented beverage but this time coming from milk. This does sound a bit weird but is very healthy. It’s made with ‘kefir grains’ which are strains of bacteria that give the milk its probiotic content and gives a light carbonation. It’s also full of a ton of nutrients, protein and looks to be a better probiotic source than yogurt.

You can use it as a marinade, salad dressing and even in baking.

3. Pickles

Yep, the Snooki favorite! You’re looking at cucumbers that get pickled in salt and water and left to ferment using their own lactic acid bacteria. Pickles made with vinegar don’t contain probiotics but traditional pickles do. They will also give you Vitamin K and are low in calories. Remember not to go with the deep fried variety though.

4. Miso

The Japanese sesasoning is made by fermenting soybeans with salt and a fungus called koji. It’s turned into a paste and is popular for use in soups. Besides probiotics, miso is a good source of protein, fiber, vitamins, minerals and phytonutrients.

5. Yogurt

This is probably the main go-to food choice for probiotics but you want to be sure of a few things first.

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Many commercial varieties of yogurt are more deserts than a health food especially the ‘fruit on the bottom’ types. Most of these colorfully packaged yogurts contain so much sugar that you’re probably taking a few steps backward.

Go for natural, unflavored and make sure that it says on the package what it contains. If the package doesn’t indicate clearly its nutrients and ingredients, there’s a good chance that a lot of the good bacteria was destroyed during processing.

6. Sauerkraut

Don’t wait for Oktoberfest and a beer stein the size of a Buick, sauerkraut is good all the time! Similar to pickles, sauerkraut is shredded cabbage that is fermented by lactic acid and bacteria. It’s easy to make and can last for months in the fridge.

Along with probiotics, it contains vitamin C, vitamin B and antioxidants. It’s easy to use on said sausages or hot dogs, can be a side dish, in sandwiches and even in stews. (And no a hot dog is NOT a sandwich.)

7. Kimchi

Kimchi is like the Korean sauerkraut. It’s made from cabbage but can also include other vegetables and is seasoned with things like garlic, red chili flakes, ginger and salt etc. The lactic acid bacteria in kimchi helps make it great for digestion and contains vitamins, minerals and iron.

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8. Dark chocolate

Yes, this is actually a probiotic source. Dark chocolate contains fiber and your gut bacteria is able to break down and ferment this and other compounds and also creates anti-inflammatory effects that boost your health.

You want to make sure that you’re consuming dark chocolate that has at least 70% cacao in it and not a Toblerone that’s the size of your head. A square or two a day can provide you with some great health benefits.

9. Green olives

Salt water brined olives undergo a natural fermentation. Since olives contain lactic acid bacteria, this helps give them a good probiotic content. There are two different strains of live cultures associated with olives that are helpful to combat bloating and helpful for people with irritable bowel syndrome. (And no it’s doesn’t count if you get your olive content from happy hour martinis!)

10. Tempeh

Tempeh is a fermented soy product that is made with a yeast starter which gives it a bit more of a meaty, tender bite to it. It’s why you find vegan meat and bacon alternatives made from it. It’s a great probiotic source that is very versatile to use but also contains a lot of protein. In a 3-ounce serving, you’ll get around 16 grams of protein.

Wrapping it up

We are learning more and more about how important it is to keep our microbiome as healthy as possible. Luckily it’s not hard to include great sources of probiotics that can help boost your gut health and with that your overall health with it.

Try the above suggested natural probiotics, include them in your daily meals and you’ll gradually see improvement in your gut health!

Featured photo credit: Pixabay via pixabay.com

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Jamie Logie

Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

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Last Updated on July 8, 2020

18 Benefits of Journaling That Will Change Your Life

18 Benefits of Journaling That Will Change Your Life

The act of writing in a journal often seems daunting or unnecessary to many people. Even authors who work on novels might shun the idea of daily diaries. What purpose does jotting down words on a regular basis do if not contributing to the next novel, play or song? I know from experience many benefits of journaling that I wish to share.

1. Understand Yourself Better

Though many people and even writers avoid keeping journals, I vow to do it more often. Not only do I desire to take up daily journaling but also I plan to do it with pen to paper.

Some of the benefits I’ve found from my more active days include finding myself in the sense of understanding what matters to me and what I want out of life. I’ve been incredibly fortunate to find a spouse who is my best friend and advocate in raising children. I attribute this and much more to what I learned about myself in keeping journals for years.

2. Keep Track of Small Changes

I’ll admit that I never got very far with my guitar lessons, but in writing in a journal, I have seen the ability to track small changes like those that come when you practice anything.

Those learning a musical instrument often fail to see the small improvements that come with regular practice. Writing won’t help you switch chords any faster, but it will help you to develop a better sense for language and grammar just by doing it.

3. Become Aware of What Matters

As you continue to write in a journal, following a stream-of-consciousness feel, you can look back on the topics that you chose to write about. Those issues and emotions that poured out of you will provide insight on to what matters most to you.

You may not even realize that you’re job is depressing you or that you want to spend more time with your kids until you look over your thoughts that you weren’t really thinking about.

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4. Boost Creativity

The idea that the brain and its neural activity across hemispheres encourages learning also shows up in increased creativity. Just like with learning an instrument, your increased activity will inspire your thoughts to connect and reconnect in different ways.

When I wrote in a journal, I often wrote poetry as well as just my thoughts as they came out. I started to hear poems more in my mind; so much so that I took to scrawling lines on napkins and finding metaphors in mundane activities.

You really are what you do, so writing helps grow more than being a writer. Writing boosts the way you communicate and structure language, which really is a creative process.

5. Represents Your Emotions in a Safe Environment

A journal is as private as it gets. You can lock it in a safe or tuck it under a pillow and no one will accidentally share it on social media or have an opportunity to “leave a comment.”

Write about your sorrow as much as your happiness and frustration and know that you don’t have to keep your emotions inside your body. You can put them on paper.

6. Process Life Experiences

When you take the time to look back over what you’ve written, be it a week or a year later, you will have the distance you need to more objectively interpret your raw feelings.

Everything from losing a job to losing a loved one can emerge in a new light for a fresh perspective. Figuring out how the benefits of journaling affect your perspective on life will create connection and increase creativity.

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7. Stress Relief

In combining the exercise inherent in fine motor coordination that comes from the act of writing with the emotional release of self expression, those who maintain a journal relieve stress.

Try it out. Go home and write about your day. Write about the traffic. Write about the coffee order the barista got wrong but you didn’t have time to change. See how you can physically purge some of that pent-up stress by putting it on paper.

8. Provide Direction

Though journaling is often conducted as an activity without much direction, it often provides direction.

One of the biggest benefits of journaling is that your chaotic thoughts merge to show a direction in which to head. Asking the right questions is the only way to achieve the best solutions, so look to your journal to find your way toward your next goal.

9. Solve Problems

Just as in practicing math problems, we all get better at finding hidden solutions through the act of processing.

Think of your next goal as X and solve your life problems by reading your journals as word problems. The benefit of journaling here is that you write, explore and process to recognize and then solve problems.

When life is too in-your-face, you have to step back to see reality. Living in the moment allows us to write in the moment and use that expression to solve problems.

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10. Find Relief From Fighting

Solving your problems only comes after time to process, recognize and strategize. Just as in the benefit of journaling where relief comes from the act of writing, relief from fighting comes when you decide to “sit this one out” and communicate one-way.

Fighting is only productive when the fighters care to communicate and find common ground. When the emotions are as high as the stress levels, writing will function as the best time out.

11. Find Meaning in Life

Journaling will show you why you are living, whether you are wallowing in things you wish to change or striving to make the changes. Your life will begin to take on new meaning and your own words will reveal the actions that got you where you are so that you can assess and pave a new path for your future.

12. Allow Yourself to Focus

Taking even a small amount of time out of every day will provide you with not only peace of mind but also increased focus. Taking a break to meditate in writing and journaling will sharpen your mental faculties.

13. Sharpen Your Spirituality

When we write, we allow all the energy and experiences to flow through us, which often provides further insight into our own spirituality. Even if your parents didn’t raise you to follow a specific religion, your thoughts will start to show you what you believe about the universe and your place in it.

14. Let the Past Go

I’ve mentioned a few examples where going back over your writing offers advice and direction, but the simply truth is that writing down our feelings can be the best way to let them go. We can choose to literally throw these pages away when they’re filled with negativity and hate.

15. Allow Freedom

Journaling is the perfect way to not only express yourself but to also experience the freedom of being who you are. Your books can stay private or you can publish them. Your freedom stems from your sense of self and your perception of your thoughts.

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16. Enhance Your Career

Again, the private act of pen-to-paper processing provides the benefits of journaling mentioned above, but you can also enhance your career when you take similar ideas and categorize, edit and publish them in an online blog.

Your thoughts will often be personal and express emotions, but another benefit of journaling is uncovering fresh ideas about your work.

17. Literally Explore Your Dreams

All the benefits I’ve mentioned explore ideas, thoughts and emotions, which is also what our dreams and nightmares do. Through writing down your dreams from the previous night, you can enhance your creativity as well as connect some of the metaphorical dots from the rest of your journal.

18. Catalog Your Life for Others

No one wants to think about dying, but we all die. Leaving a journal will act as a way to reconnect with family and friends left behind. The ideas you wish to keep personal while you process the life you’re living will serve to rekindle and inspire those who loved you through the process.

We consider our partners our life witnesses, but writing provides a tangible mark on the world.

Now that you’ve learned all the benefits of journaling, it’s time to start writing a journal:

Featured photo credit: Kelly Sikkema via unsplash.com

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