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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

More by this author

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 January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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