4 Steps to Get More Probiotics in Your System to Reap Probiotic Benefits
1.Eat More Sour Foods
The first step is consume more sour foods. Embrace what I call the power of sour and sour foods like apple cider vinegar, specifically, and fermented vegetables like pickles. They contain some probiotics, but they also contain certain types of acids like gluconic acid and acetic acid, healthy acids that create a certain type of pH in your body that supports the growth of probiotics in your system.
Another thing to start doing is add one tablespoon of apple cider vinegar to a drink two times a day. So before breakfast and lunch or breakfast and dinner, add one tablespoon of apple cider vinegar, preferably organic, into a part glass of water. Start consuming more fermented vegetables like sauerkraut and kimchi several times a week in your meals. This alone will boost the probiotics in your system.
2. Consume More Probiotic-Rich Foods
The second way is just to start consuming more probiotic-rich foods. Probiotic-rich foods are foods like high-quality goats milk yogurt, kefir or even different types like coconut kefir. Consuming more probiotic-rich foods in your diet is essential to boosting and increasing your probiotics.
You could start by consuming one serving of probiotic-rich food a day. You can add kefir, one of my favorites, in your morning smoothie, and you can eat some organic probiotic yoghurt during the day. Try making your own kimchi or perhaps some pickled zucchini. See the recipes below
List of High Probiotic Foods
Keffir :fermented dairy product made from goats milk and fermented kefir grains
Sauerkraut: made from cabbage and is rich in healthy live cultures
Dark chocolate: chocolate itself is not a probiotic but is s very effective carrier and helps the probiotic strains survive the extreme ph of the gut
Pickles: most vegetables can be pickled and all have tge same briny goodness and probiotic potential
Kimchi: an asian form of pickled sauerkraut
Tempeh :fermented probiotic rich grain made from soybeans
Kombucha tea: high quality fermented probiotic drink
3. Feed the Probiotics in Your System
Naturally boost probiotics in your system by feeding the probiotics. Probiotics are living organisms. If they’re going live in your body, they need fuel. They need to feed off something….they need good soil. That soil is fermentable fibre.
Getting good, high-quality fibre in your diet can actually promote the growth of the probiotics in your system The best type of fibre is soluble fibre, known as fermentable fibre. Some of my favourite high fibre foods include chia seeds and flaxseeds. You can add both chia seeds and flaxseeds into your green smoothie each morning .
Introduce lots of organic fruits and vegetables along with sweet potatoes and regular potatoes to fuel your probiotics. These forms of high quality fermentable fibre constitute the beginnings of a high fibre diet.
4. Take a Quality Probiotic Supplement
Finally, taking a quality probiotic supplement is a great way to get more probiotics in your body. It is risky to rely totally on probiotic foods. Taking a quality probiotic supplement can naturally boost the good probiotics in your system.
If you choose a symbiotic, a combination of probiotic and prebiotic, the probiotic strains don’t have to rely on the food consumed by you, in your diet for rapid growth. The contained prebiotic does the job, promoting immediate rapid growth
I really like this probiotic from Modere. It ticks all the boxes to be considered when choosing a probiotic. It is a reputable brand from a company that sells only chemical free products and has done so for almost 30 years. This product is actually a synbiotic which is a combination of prebiotic fibre and probiotic bacteria. The prebiotic fibres help to stimulate the growth of the healthy “good” gut bacteria which stimulates and restores digestive balance. This probiotic contains the probiotic cultures from the Bifidobacterium and Lactobacillus families and contains a total of 30 billion organisms when packed. It comes in powder form in 2 separate sachets, one containing the probiotics and the other the prebiotic fibres. It is very easy to take by simply dissolving the powder in water or fruit juice every second day. For chronic conditions, you can use daily for a month or two without effect. It is a natural, chemical free product. It is delivered to your door within 2-3 days of ordering..a little longer if you live in a more remote area. I love it and really recommend it.
In order to add a little more natural probiotic to your diet, try the following recipe.
1 Wombok (Chinese Cabbage approx 1kg)
1/4 cup sea salt
Water (see notes)
6 cloves garlic chopped
2 tablesp grated ginger
2 green apples, peeled and julienned
2 teasp sugar
2 tablesp fish sauce (optional or use 2 tablesp water)
4 long red thai chillis (or 2 to 5 tablespoons Korean red pepper flakes or gochugaru)
250gms Korean radish julienned (also called daikon or lombok)
3 carrots julienned
4 shallots cut into 2.5cm pieces
- Slice the cabbage lengthwise into quarters and remove core. Cut each quarter into 2.5cm wide strips
- Salt the Cabbage. Place cabbage and salt in a large bowl. Massage the salt into the cabbage till it starts to soften a little.
- Add water to cover the cabbage
- Place a plate on top and weigh down with something heavy
- Stand for 2 hours
- Rinse and drain the cabbage under water. Wash 3 times
- Drain in a colander for 20 mins
- Drain, rinse and dry the bowl and set aside
- Make the paste. Combine ginger, garlic, 2 chillis (or Korean pepper), sugar and fish sauce (or water) in a blender to form a smooth paste
- Combine vegetables and paste. Gently squeeze any water left in cabbage and return to the bowl with radish, shallots, carrot, apple and paste
- Mix thoroughly using your hands to work the paste into the vegetables. (gloves optional here for chilli)
- Pack the Kimchi into large jars. Try to press down so that the remaining brine covers the vegetables. Seal the jar with a lid
- Don’t be tempted to add more water if brine does not cover. It will cover in a day or so
- Let it ferment. Stand jar at room temperature for 1 to 1.5 days. There will be bubbles forming in the jar as it ferments
- Brine may seep out under the lid so place on a plate to catch overflow
- Check daily and refrigerate when ready. Check Kim Chi next day pressing down on vegetables to keep them submerged and release some of the gasses produced
- Taste each daily= to decide when it is to your liking
- You may eat right away but it is best to leave in refrigerator for another week or two
Use salt that is free of iodine. This inhibits fermentation
Use distilled or filtered water
Seafood flavour and vegetarian alternatives. Use fish sauce, shrimp paste or other seafood flavours. Use 3/4 teasp kelp powder mixed with 3 tablesp water for vegetarian or use just water