March 26, 2017

Top 7 Foods with Probiotics

Do you want to get the most nutritional value out of the foods you eat? Probiotics are associated with healthy digestion and can be found in a lot of foods. Here's a list of top foods that offer probiotics.




    1. Sauerkraut - Sauerkraut is made from fermented cabbage and other vegetables. Sauerkraut has an abundance of organic acids, in addition to its probiotic qualities it supports growth of good bacteria and is filled with vitamins, minerals, and antioxidants.
    2. Miso - Miso is a Japanese seasoning made from soybeans that's packed with probiotics, protein, and nutrients. Miso also helps to promote intestinal health.
    3. Plain Yogurt - Yogurt ranks at the top of probiotic foods. Healthy bacteria that's added to yogurts include lactobacillus bulgaricus, streptococcus thermophilus, lactobacillus acidophilus, lactobacillus casei and bifidus.
    1. Cheese - Cheese, whether it come from sheep's milk, goat's milk, or cow's milk is high in probiotics like thermophilus, bifidus, bulgaricus, and acidophilus. If you want to receive the best form of probiotics it's recommended that you buy the cheese raw or unpasteurized.
    2. Kombucha - Kombucha is fermented with bacteria and yeast, it's a probiotic beverage. Behind yogurt, this is quickly becoming one of the most popular sources of probiotics in America. 
    3. Kimchi - Kimchi is exceptionally high in enzymes and assists digestion. Kimchi contains large amounts of protein, vitamins, and minerals.
    4. Buttermilk - Buttermilk is incredibly healthy and is low in fat and calories. It's packed with vitamin B12, riboflavin, calcium, potassium, and protein. As a bonus, buttermilk tastes great, and can be used to replace many liquid-based items such as regular milk, water, and butter in recipes. This will add even more probiotics to your meals. 
    Keep in mind, you would need to eat a very large amount of these foods to completely balance your gut bacteria. Another simple option is to use a solid all-natural probiotic supplement with a large variety of strains and a solid prebiotic fiber.

    10 ways you're hurting your gut bacteria

    Our modern Western society has adopted unhealthy activities and lifestyles that affect our microbes in a variety of ways. Most are difficult –– if not impossible–– to avoid, but it's critical to spread awareness if we want to protect our micro biome


    1. Sweets. Processed sugars can feed potentially unhealthy bacteria
    2. Wine and beer. Alcohol consumption can alter your microbial balance.1
    3. Poor sleep. This can lead to subtle changes in your microbial makeup.2
    4. Antibiotics. These kill both good and bad bacteria.
    5. Not enough fiber. It serves as food for helpful microbes. 
    6. Living in the city. Pollution can affect the number of good bacteria.3
    7. Water containing chlorine. Chlorine can kill both good and bad bacteria.
    8. Foods with artificial coloring. These are antibacterial and antifungal.
    9. Antibacterial soaps. Any antibacterial products can destroy healthy microbes.
    10. NSAID pain relievers. They disrupt digestive flora and intestinal mucus.4

    March 13, 2017

    Kombucha vs. Kefir 101: What Are They, and Which Is Better For You?

    BY  FROM GLAMOUR HEALTH JUNE 18, 2015 6:30 AM

    Kombucha has changed my life. It helped improve my digestive system and subsequently cleared my skin. But just when I thought it couldn't get any better than this magical drink, someone told me about kefir. What?! Two drinks that seem to offer similar benefits and start with a "K"—like the Kardashians? I had to know more, so I turned to registered dietitian Shira Lenchewski in Los Angeles to help me decipher the difference between the two.
    kefir yogurt smoothie stocksy
    What is kombucha?
    Simply put, kombucha is fermented sweetened tea. Typically, the fermentation is initiated by a combination of beneficial bacteria and yeast (known as SCOBY). The end result is a sour, effervescent tonic, which tastes similar to a pungent sparkling apple cider.
    What is kefir?
    There are two different types of kefirs: water-based and milk-based. Water kefir is really just a carbohydrate-containing, nondairy liquid (like coconut water) that's been fermented. Milk kefir, on the other hand, is made from goat's milk, cow's milk, sheep's milk and camel's milk (which I've actually tried and I'm not mad at.)
    Both water and milk kefirs are loaded with beneficial bacteria but, as would be expected, have different properties. Milk-based kefir is loaded with tryptophan, an amino acid affectionately known as "nature's Prozac," because of how it soothes the nervous system. Milk sugars are broken down during the fermentation process, so kefir naturally contains less lactose than milk, and goat, sheep and camel milk kefirs have even less. Kefir also contains active lactase enzymes, which is why even some people with lactose intolerance digest it with ease.
    Are they good for everyone?
    The GI tract is one big ecosystem, made up of over 500 diverse bacterial species. And we're finding that the quantity and diversity of beneficial bacteria have a much bigger impact on overall health than the medical community initially presumed. The goal is to make the GI tract an inviting place for beneficial bacteria to settle down and procreate. One of the best ways people can do this is with healthful fermented foods like raw sauerkraut, kimchi, and beverages like kefir and kombucha.
    However, I would not recommend kombucha to clients with candida (yeast overgrowth), especially during flare-ups. And I'd caution against kombucha and kefir (and raw sauerkraut and kimchi) for pregnant women and immunocompromised folks, since these products aren't pasteurized.
    What makes them similar?
    Both kombucha and kefir start off with a sugar-containing liquid and a SCOBY culture in order to kick off fermentation. Meaning they both contain beneficial bacteria for gut health.
    What makes them different?
    Although kefir and kombucha both contain healthful microbes, kefir is a richer source of lactic acid bacteria (LAB). So you could think of kefir as a drinkable probiotic supplement, and kombucha as more of a digestive aid. Another big difference is that kombucha typically has caffeine, since it's made from tea. Milk kefir also contains a good amount of calcium, while water-based kefir and kombucha do not.
    What should we look for when we buy one or the other?
    As these cultured drinks become more mainstream, I'm seeing more fermented products popping up with added sugar (more than is necessary to initiate fermentation). These knockoffs are more like a nutrient dense soda than anything else. The best types of water-based kefir are made from coconut water sans added sweeteners. As a guideline, I'd stick to kefirs and kombuchas with no more than four or six grams of sugar per cup.
    __Tell me in the comments if you drink kefir or kombucha! I would love to know. __
    PHOTOS: STOCKSY

    7 Kefir Benefits and Nutrition Facts


    Kefir Health Benefits and Nutrition Facts Title

    Kefir Benefits

    Kefir is a unique cultured dairy product that is one of the most probiotic rich foods on the planet and has incredible medicinal benefits for healing issues like leaky gut.
    Its unique name comes from the Turkish work “keif”, which means “good feeling”.
    For centuries, it has been used in European and Asian folk medicine due to the wide variety of conditions it has been known to cure. When made correctly, it is one of my favorite drinks and, after reading this article, I hope that you consider including it into your regular natural health regimen.

    Kefir Nutrition Facts

    Kefir is a fermented milk product (cow, goat or sheep milk) that tastes like a drinkable yogurt.
    Kefir contains high levels of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes and probiotics.  Because kefir does not have a standardized nutrition content, the content values can vary based on the cows, cultures, and region where it is produced. Yet even with the range in values, kefir has superior nutrition.
    Because of kefir’s unique set of nutrients it has been show to benefit the body in 7 main ways:
    • Boost Immunity
    • Heal Inflammatory Bowel Disease
    • Build Bone Density
    • Fight Allergies
    • Improve Lactose Digestion
    • Kill Candida
    • Support Detoxification
    And these are just a few of the benefits of consuming kefir daily.
    Kefir Nutrition Facts Label

    Kefir Probiotics Are Powerful

    Kefir In JugSince the beginning of time, every culture has pickled and fermented foods primarily to preserve them. Unknowingly, they were magnificently creating superfoods jam-packed with healthy microorganisms (also known as “probiotics”) and regularly enjoyed healthy, long lives because of them.
    In his Theory of Longevity, Nobel Laureate Elie Metchnikoff pioneered research suggesting that fermented milk has significant health benefits back in the early 20th century.
    Since then, research has proven time and time again that the age-old practice of fermentation is good medicine because of the “healthy bacteria” that are contained within these foods.
    A list of the more common probiotics that we regularly see in fermented foods include:
    • Bifidobacteria species
    • Lactobacillus acidophilus
    • Lactobacillus caucasus
    • Lactobacillus bulgaricus
    • Lactobacillus rhamnosus
    • Acetobacter species
    • Leuconostoc
    Kefir is one of the highest probiotic foods you can eat with several important probiotic strains. And homemade kefir far outranks any store-bought variety:
    Kefir Probiotic Content Chart
    At this point you may be wondering: why would we want to eat foods with bacteria in them? Don’t people take antibiotics to kill the bacteria so that they can feel better?
    Living in the American “antibacterial” culture, where hand sanitizer is only an arm’s length away, it may seem like suicide for people to knowingly eat foods or drink beverages filled with microorganisms. However, nothing could be further from the truth! The key to understanding this is to learn a little bit about your gut.

    Kefir Grains Good For Your MicroBiome

    kefir grains
    Did you know that over 75% of your immune system is housed in your digestive system?  Essentially, trillions upon trillions of “good” bacteria and fungus kill the “bad” microorganisms, which keeps you alive and well.
    So what happens when you take antibiotics or regularly use antibacterial lotions and soaps?
    You literally kill the good bacteria and the bad ones take over. This, in turn, disturbs the symbiosis (balance) of your microbiome which will lead to digestive issues and immune reactions.
    Studies have linked everything from autism to most chronic diseases to leaky gut syndrome and improper digestion. Bottom line is that if you can’t absorb the nutrients in your food because you don’t have the proper bacteria balance in your gut, your body will never run on all cylinders because it lacks the fuel.

    Kefir Health Benefits Proven By Medical Studies

    First described by tribes in Russia, “kefir grains” are actually not grains at all, but are a delicate balance of yeast and bacteria.
    Able to ferment milk in around 24 hours, kefir grains can transform raw milk into a Superfood probiotic drink (kefir), a naturally-carbonated, refreshing beverage that has several key medicinal benefits.
    Rich in Lactobacillus acidophilus and Bifidobacterium bifidum, kefir also provides significant amounts of lactic acid bacteria and beneficial yeast. In fact, the cocktail of beneficial microbiota within kefir makes it one of the most powerful probiotic foods on the planet!
    1. Fights Cancer – Consumption of fermented foods has been shown to kill several different types of cancerous tumors in animal studies. The Journal of Dairy Science, for example, published a study that evaluated the immune cells in mice and discovered that regular kefir consumption helps stop breast cancer growth.
    2. Supports Detoxification – “Mutagens” are various agents that can literally alter your DNA and can be found everywhere in our environment.
    Aflatoxins, for example, are food-born toxins created by mold and can be found in many ground nuts (which is why peanut butter causes allergies and immune reactions), crude vegetable oils (like canola, soybean, and cottonseed), and grains (wheat, soy, and corn).
    Being rich in lactic acid bacteria, kefir can literally bind (kill) aflatoxins and other funguses, which helps preserve healthy genetic expression.
    3. Boosts Immunity – Next time you get sick, think twice about taking an antibiotic and drink kefir instead. A study out of University College Cork in Ireland compared Lactobacillus probiotic preparations, and compared them to conventional antibiotics in three animal models that are similar to humans. They discovered that, “In all three animal diseases we observed a positive effect in that the animals were significantly protected against infection.”
    In fact, the researchers discovered that probiotics worked as well as or even better than antibiotic therapy in not only eliminating the infectious agent, but in resolving symptoms!
    4. Builds Bone Density – A 2014 study published in the journal of Osteoporosis International found that consuming kefir benefits bone density and can reduce the risk of osteoporosis.  The researchers found kefir works by increasing the absorption of bone building minerals of calcium and magnesium.
    The probiotics in kefir improve nutrient absorption and the dairy itself contains all of the most important nutrients for improving bone density including phosphorus, calcium, magnesium, vitamin D and vitamin K2.
    5. Heals IBS and IBD – Because of the high doses of probiotics including the strains of lactobacillus and bifidobacterium kefir is also an effective natural treatment for irritable bowel syndrome. A study published in a Canadian medical journal found that probiotic rich foods, including yogurt and kefir, can help heal IBS and reduce bowel inflammation.
    6. Allergies and Asthma – In a recent study published in the Journal of Immunology, kefir was found to have both positive effects on allergies and asthma. In the study, kefir significantly suppressed inflammatory markers of interleukin-4, T-helper cells and IgE immunoglobulins. The researchers stated that kefir has strong anti-inflammatory properties that could prove useful in the prevention of asthma.
    7. Improves Lactose Intolerance  – It may sound crazy, but yes fermented milk products like kefir can help people with milk-related lactose intolerance. To grip your brain around this, you have to keep in mind that fermentation changes the chemical make-up of foodsand, as in the case of fermented milk, kefir is relatively low in lactose.
    Additionally, if you struggle with lactose problems, you may want to try adding kefir to your diet in small amounts because a study in the Journal of the American Dietetic Association showed that, “Kefir improves lactose digestion and tolerance in adults with lactose malabsorption.” As a disclaimer: although I have found most people do very well with goat’s milk kefir a small percent of people may still have issues with dairy.
    If you have had lactose intolerance, my advice is to try it first by placing a small drop of the kefir on the inside of you arm or wrist and let it dry. Then wait 24 hours and see if you have any inflammation. If you do, then steer clear of it. But if not, then try adding just a drop or two to a beverage or some food and see if you have any reaction. You can then increase the amount until you are certain that you are not reacting to it.
    As with any food or diet, make sure to listen to your body.
    NOTE: If you have had an allergic reaction with any dairy, then I would seek advice from your doctor or natural health practitioner on how to test your allergies without ingesting the kefir.
    Kefir Health Benefits Infographic list

    Types of Kefir

    You’ll be happy to know that even if you cannot tolerate having any dairy, there are types of kefir that are still rich in probiotics and have plenty of healthy kefir benefits, but that are completely lactose and dairy free. There are essentially two main types of kefir, and they differ in multiple ways.
    The two types of kefir are: milk kefir (made from cow, sheep, or goat milk but also from coconut milk) and water kefir (made from sugary water or coconut water, both of which do not contain any dairy).
    While the base liquid used in different types of kefirs vary, the process for making kefir is still the same and the health benefits are thought to be present in both types. All kefir is made using kefir “grains”, which are a yeast/bacterial fermentation starter. All types of kefirs are similar to kombucha (another healthy probiotic-rich drink favorite) in that they must have sugar either naturally present, or else added, in order to allow the healthy bacteria to grow and for the fermentation process to take place. However the end result is that both kombucha and kefir are very low in sugar, because the live active yeast essentially “eats” the large majority of the added sugar during fermentation.
    Here is more information about how the different types of kefirs are made and how their tastes and uses differ:

    Milk Kefir (made with goat, cow, or sheep’s milk)

    Milk Kefir
    Milk kefir is the kind that is normally most well-known and widely available, usually sold in most major supermarkets and nearly all health food stores. Milk kefir is most often made from goat’s milk, cow’s milk, or sheep’s milk, but certain stores also carry coconut milk kefir, which again means it does not contain any lactose, dairy, or real “milk” at all.
    When buying milk kefir made from goat, cow, or sheep milk, you want to always look for a high-quality organic brand to ensure you are getting the most benefits and avoiding any harmful substances found in conventional dairy.
    Traditionally, milk kefir is made using a starter culture, which is what ultimately allows the probiotics to form. All probiotic-rich beverages use a starter kit of “live” active yeast which is responsible for creating the beneficial bacteria.
    Once fermented, milk kefir has a tart taste that is somewhat similar to the taste of Greek yogurt. How strong the taste is depends on how long the kefir fermented; longer fermentation usually leads to a stronger tarter taste and even yields some carbonation which results from the active yeast.
    Milk kefir is not naturally sweet on its own, but other flavors can be added to it in order to boost the flavor and make it more appealing. While some people prefer to have kefir plain, many like to have vanilla or berry-flavored kefirs, similarly to how you will find yogurts flavored and sold.
    Most store-bought kefirs will be flavored with additions like fruit or cane sugar, but you can sweeten and flavor your kefir yourself at home by adding pure honey (preferably raw), pure maple syrup, pure vanilla extract, or organic stevia extract. Also try adding pureed fruit to your plain kefir (like banana or blueberries) to boost the nutrient content even more.
    Beyond just drinking milk kefir, there are other ways to cleverly use it in recipes. Milk kefir can make a great base for soups and stews that would otherwise call for regular buttermilk, sour cream, heavy cream, or yogurt. You can substitute plain or flavored kefir for any of these in ingredients in your favorite recipes for baked goods, mashed potatoes, soups, and more in order to boost the nutrient content.

    Coconut Kefir

    coconut water kefir
    Coconut kefir can be made either using coconut milk or coconut water. Coconut milk comes directly from coconuts and is made by blending coconut “meat” (the white, thick part of the inside of a coconut) with water, and then straining the pulp out so only a milky liquid is left.
    Coconut water is the clear liquid that is held inside coconuts naturally, which would come out if you were to crack open the coconut.
    Both types of coconut kefirs do not contain any dairy. Coconut water and coconut milk are said to be the perfect base for creating fermented kefir because they naturally have carbohydrates present, including sugars, which are needed to be consumed by the yeast during the fermentation process to create healthy bacteria.
    Coconut kefir is made in the same way as milk kefir, using a traditional starter culture that contains live active yeast and bacteria.
    Coconut kefir becomes more tart and also carbonated once fermented, and tends to be sweeter and less strongly flavored than milk kefir is.
    Both types of coconut kefir still taste like natural coconut and also keep all of the nutritional benefits of unfermented plain coconut milk and water (potassium, and electrolytes, for example).

    Water Kefir

    water kefir
    Water kefir tends to have a more subtle taste and a lighter texture than milk kefir does. Water Kefir is normally made using sugar water or fruit juice.
    Water kefir is made in a similar way as milk and coconut kefirs. Just like milk kefir, plain water kefir can be flavored at home using your own healthy additions, and makes a great healthy alternative to drinking things like soda or processed fruit juice.
    You will want to use water kefir differently than you would use milk kefir: try adding water kefir to smoothies, healthy desserts, oatmeal, salad dressing, or just drink it plain. Since it has a less creamy texture and is less tart, it is not the best substitute for dairy products in recipes.
    If you’d like to drink water kefir on its own, make sure you buy a kind that is low in sugar and then consider adding your own fruit or herbs to give it more flavor. Try having water kefir with fresh squeezed lemon and lime juice, mint, or cucumber to flavor your water kefir naturally, or make a healthy soda alternative by combining water kefir with club soda or seltzer for a virtually sugar-free carbonated drink.
    No matter the type of kefir you choose to consume, look for a high-quality brand that is preferably organic. Choose kefirs that are low in sugar and added flavors, and then try flavoring it yourself at home where you have control over the amount of sugar being used. All types of kefir should be refrigerated and it’s best to keep them in glass bottles, so that plastic or any BPA that might be present, cannot leach into the kefir.

    Do you drink kefir or yogurt? What kefir benefits have you experienced from it?

    Resources:
    • Guzel-Seydim ZB, et al. Review: functional properties of kefir. Crit Rev Food Sci Nutr. 2011 Mar; 51(3):261-8.
    • St-Onge MP, et al. Kefir consumption does not alter plasma lipid levels or cholesterol fractional synthesis rates relative to milk in hyperlipidemic men: a randomized controlled trial BMC Complement Altern Med. 2002;2:1. Epub 2002 Jan 22.
    • de Moreno de Leblanc A, et al. Study of immune cells involved in the antitumor effect of kefir in a murine breast cancer model. J Dairy Sci 2007; 90(4):1920-8.
    • Guzel-Seydim ZB, Kok-Tas T, Greene AK, Seydim AC. Review: functional properties of kefir. Crit Rev Food Sci Nutr 2011; 51(3):261-8.
    • Chen HL, et. al. kefir improves bone mass and micro architecture in an ovarectomized rat model of postmenopausal osteoporosis. Osteoporosis International 2014; PMID 25278298.
    • Hertzler SR, Clancy SM. Kefir improves lactose digestion and tolerance in adults with lactose maldigestion. J Am Diet Assoc 2003; 103(5):582-7.
    • Lopitz-Otsoa F, et al. Kefir: a symbiotic yeasts-bacteria community with alleged healthy capabilities. Rev Iberoam Micol 2006; 23(2):67-74.
    • Liu JR, et al. Hypocholesterolaemic effects of milk-kefir and soyamilk-kefir in cholesterol-fed hamsters. Br J Nutr 2006; 95(5):939-46.
    • Vinderola CG, et al. Immunomodulating capacity of kefir. J Dairy Rez 2005; 72(2):195-202.
    • Lopitz-Otsoa F, et al. Kefir: A symbiotic yeasts-bacteria community with alleged healthy capabilities. Rev Iberoam Micol 2006; 23:67-74.
    • Society for General Microbiology. “How Probiotics Can Prevent Disease.” ScienceDaily. www.sciencedaily.com/releases/2009/04/090401200433.htm (accessed April 12, 2014).

    March 12, 2017

    Fermented Beverage Face-Off: Kombucha vs. Kefir

    Fermented Beverage Face-Off: Kombucha vs. Kefir 

    fermented beverage
    Okay, so you keep hearing gut health is the golden ticket that gets you access to every health benefit imaginable: No more bloatingGreat skin! Disease prevention! But sauerkraut and kimchi just plain-old gross you out. May we suggest a fermented beverage?
    Like fermented foods, some drinks provide probiotics, a source of “friendly” bacteria that can help improve how the intestinal tract functions.
    Kombucha and kefir are the most popular, and both may help supercharge your digestion (and overall health).
    So, how do you decide which to sip (especially considering they both have strange names that start with a k and you might get confused)? We pitted the probiotic drinks against each other in a battle of the bacteria.

    Fermented Beverage Face-Off

    kombucha 2

    Kombucha

    What It Is: Kombucha is a fermented tea. It’s made by brewing tea, adding sugar, and then adding a SCOBY (Symbiotic Culture of Bacteria and Yeast) which starts the fermentation process by feeding on the sugar.
    Pros and Cons: Kombucha is rich in beneficial probiotics, provides some antioxidants, and is very low in calories. It’s a dairy-free option so is better for vegans and the lactose-intolerant. The fermentation process does produce very small amounts of alcohol (a bottled kombucha usually contains around 1 percent), which is pretty negligible but important to note for anyone specifically avoiding alcohol. Like many nutrients, the probiotics in kombucha cannot survive pasteurization, so you’ve got to drink it unpasteurized.
    Taste: It tastes like a slightly fizzy, sweet-and-sour tea, almost like a mild sour beer. It’s easy to drink and a lot of people prefer it over kefir’s creamy texture.
    Making or Buying: Making it at home is much more intense than making kefir. You have to get a SCOBY and considering it looks like a big, floppy jellyfish, handling it can be a little off-putting. You also have to be very careful about keeping everything sterile to avoid contamination. There are now many, many great brands available at health food (and most grocery) stores. If you buy it, just watch for added sugar and make sure it’s not pasteurized, since that would completely defeat the purpose.

    KEFIR

    Kefir

    What It Is: Kefir is a tangy, yogurt-like drink that’s teeming with good bacteria and yeast. It’s made by adding probiotics to milk.
    Pros and Cons: It’s rich in probiotics and other nutrients. Although it has more calories than kombucha, a cup of lowfat plain kefir also provides a whopping 11 grams of protein, plus B vitamins and tryptophan, which helps fight stress. Researchhas shown that kefir also contains kefiran, a polysaccharide linked to lowering blood pressure and cholesterol. Here’s a surprise: If you’re lactose intolerant, you may still be able to tolerate and digest kefir since the fermentation process removes most of the lactose from the milk (you’d just need to do a tummy-rumbling test to find out!). It’s also possible to make non-dairy water kefir, but it’s much less common.
    Taste: Creamy and tart, like drinkable yogurt.
    Making or Buying: Making kefir is simpler than making kombucha. You take milk from a cow, sheep, or goat and add kefir culture—called “grain”—to a glass jar and let it hang out on the counter for 24 hours. Then you strain it, and it’s good to go. You can also buy it at the supermarket or a health food store, although it’s not as ubiquitous as kombucha. To avoid added sugar, buy plain rather than flavored and jazz it up at home by adding a small spoonful of honey, cocoa powder, vanilla extract, or cinnamon. You can also use it instead of your usual liquid when blending a smoothie.

    The Fermented Beverage Champ

    Overall, kefir is much more nutrient-dense and easier to make—but kombucha is a great option if you’re vegan or simply prefer the taste. Sip on either one to reap the benefits of fabulous fermentation.

    Originally posted Here