You have probably heard doctors and nutritionists speak about probiotics, but you may have heard them called microorganisms or “good” bacteria. There are many different forms of probiotics, and they can be found in some foods or taken as supplements. But why might you need them? Our gut is home to trillions of bacteria, fungi, and other microorganisms, collectively known as the gut microbiome. This complex community plays a vital role in: Digestion: Helping to break down food and absorb nutrients. Immune function: Supporting the immune system and protecting against harmful pathogens. Mental health: Influencing brain function and mood. There are several factors that can disrupt the balance of our gut microbiome, including: Antibiotic use: Antibiotics kill both good and bad bacteria, which can disrupt the gut microbiome. If you are taking antibiotics, probiotics are recommended to replenish the ‘good’ bacteria in your gut that had been damaged or killed by the antibiotics. Poor diet: A diet high in processed foods or Ultra Processed foods, sugar, and unhealthy fats can negatively impact the gut microbiome. Stress: Chronic stress can also affect the balance of gut bacteria. Probiotics can help restore this balance and promote a healthy gut. How Do You Get Probiotics? Probiotics can be found in the food and drink we consume. Many fermented foods naturally contain probiotics, such as: Kefir A fermented milk drink that’s packed with probiotics and nutrients, making it a great addition to a healthy diet. Here’s a breakdown of why it’s good for you: 1. Rich in Probiotics: Kefir contains a diverse range of beneficial bacteria and yeasts, more so than many yogurts. These probiotics can help improve gut health by promoting a healthy balance of gut bacteria. A healthy gut is linked to better digestion, a stronger immune system, and even improved mental health. 2. Good Source of Nutrients: Kefir is a good source of calcium, which is essential for strong bones and teeth. It also contains other important nutrients like vitamin D, phosphorus, magnesium, and vitamin K. 3. May Improve Bone Health: Studies suggest that kefir may help improve bone density and reduce the risk of osteoporosis, likely due to its high calcium and vitamin K content. 4. May Have Antibacterial Properties: Some studies indicate that certain probiotics found in kefir may have antibacterial effects, helping to fight off harmful bacteria. 5. May Help with Digestive Problems: Kefir may help alleviate digestive issues like irritable bowel syndrome (IBS), some types of diarrhea, and ulcers caused by H. pylori infection. 6. May Improve Allergy and Asthma Symptoms: Some research suggests that kefir may help modulate the immune system and reduce allergy and asthma symptoms. 7. Low in Lactose: The fermentation process in kefir reduces the lactose content, making it potentially easier to digest for people with lactose intolerance. Kombucha A fermented tea drink that has gained popularity for its potential health benefits. Here’s a breakdown of why it’s considered good for you: 1. Probiotics: Kombucha is rich in probiotics, which are beneficial bacteria that can improve gut health. A healthy gut microbiome is linked to various aspects of overall well-being, including digestion, immunity, and even mental health. 2. Antioxidants: Kombucha contains antioxidants, which help protect your cells from damage caused by free radicals. These antioxidants primarily come from the tea used to make kombucha (green or black tea). Antioxidants are associated with a reduced risk of chronic diseases. 3. May Offer Benefits Similar to Tea: Since kombucha is made with tea, it may offer some of the same health benefits, such as: * Improved heart health * Lower blood sugar levels * Reduced risk of certain cancers (though more research is needed in this area) 4. Contains Acetic Acid: Acetic acid, also found in vinegar, is a byproduct of the fermentation process. It may have antimicrobial properties, helping to kill harmful bacteria. Important Considerations: Sugar Content: Some kombucha varieties can be high in sugar. Choose brands with lower sugar content or drink it in moderation. Alcohol Content: Kombucha contains trace amounts of alcohol due to fermentation. While usually very low, it’s something to be aware of, especially for certain individuals. Potential Side Effects: Some people may experience mild digestive issues, especially when first starting to drink kombucha. Overall, kombucha can be a healthy addition to your diet due to its probiotic and antioxidant content. However, it’s important to consume it in moderation and choose varieties with lower sugar levels. If you have any underlying health conditions, it’s always best to consult with your doctor before making significant dietary changes. Sauerkraut Sauerkraut offers a wealth of health benefits thanks to its unique fermentation process. Here’s a breakdown of why it’s good for you: 1. Rich in Probiotics: Sauerkraut is packed with beneficial bacteria (probiotics) that support a healthy gut microbiome. These probiotics can improve digestion, boost your immune system, and even influence your mood. 2. Excellent Source of Vitamin C: Vitamin C is a powerful antioxidant that helps protect your cells from damage. It also plays a vital role in immune function, collagen production, and wound healing. 3. Contains Vitamin K2: Vitamin K2 is essential for bone health and blood clotting. It may also play a role in heart health. 4. Good Source of Fibre: Fibre aids digestion, promotes feelings of fullness, and helps regulate blood sugar levels. 5. Contains Antioxidants: Sauerkraut contains various antioxidants that help protect your cells from damage caused by free radicals. 6. May Support Heart Health: Some studies suggest that the probiotics and vitamin K2 in sauerkraut may contribute to improved heart health. 7. May Have Anti-Cancer Properties: Some research indicates that compounds in sauerkraut may have anti-cancer properties, although more research is needed. Important Note: Choose raw, unpasteurised sauerkraut to get the full benefits of probiotics. Pasteurisation kills the beneficial bacteria. Be mindful of sodium content, as some commercial sauerkraut can be high in salt. By including sauerkraut in your diet, you can enjoy a variety of health benefits and support your overall well-being. Tempeh Pronounced ‘tem-pay’, it is a fantastic food with a range of health benefits. Here’s a breakdown of why it’s so good for you: High in Protein: Tempeh is a complete protein, meaning it contains all nine essential amino acids that our bodies can’t produce on their own. This makes it an excellent protein source for vegetarians and vegans. Rich in Nutrients: It’s packed with vitamins and minerals, including iron, manganese, phosphorus, magnesium, and calcium. These nutrients are vital for various bodily functions, from energy production to bone health. Good for Gut Health: The fermentation process used to make tempeh creates probiotics, beneficial bacteria that support a healthy gut microbiome. A healthy gut is linked to improved digestion, immunity, and even mental health. High in Fibre: Tempeh is a good source of dietary fibre, which aids digestion, promotes feelings of fullness, and helps regulate blood sugar levels. May Lower Cholesterol: Some studies suggest that soy products like tempeh may help lower LDL (“bad”) cholesterol levels, reducing the risk of heart disease. May Improve Bone Health: Tempeh is a good source of calcium and other minerals that are important for maintaining strong bones. Overall, tempeh is a nutrient-dense food that offers a variety of health benefits. It’s a great addition to any diet, especially for those looking to increase their protein intake or improve their gut health. Natto Natto is a traditional Japanese food made from fermented soybeans. It’s known for its distinctive smell, flavour, and sticky texture. But beyond its unique characteristics, natto offers a range of health benefits, making it a valuable addition to a balanced diet. Here’s a breakdown of why natto is good for you: Rich in Nutrients: Natto is packed with essential nutrients, including: Protein: Important for building and repairing tissues. Fibre: Promotes healthy digestion and gut health. Vitamins: Contains vitamin K2, which is crucial for bone health and blood clotting, as well as vitamin C, riboflavin, and vitamin B6. Minerals: Provides iron, calcium, magnesium, potassium, and zinc. Excellent Source of Vitamin K2: Natto is one of the best food sources of vitamin K2, which plays a vital role in bone health by helping to incorporate calcium into bones. It also contributes to cardiovascular health by preventing calcium buildup in arteries. Contains Nattokinase: This enzyme, produced during the fermentation process, has been studied for its potential benefits in promoting heart health by helping to dissolve blood clots and improve blood flow. Promotes Gut Health: As a fermented food, natto contains probiotics, beneficial bacteria that support a healthy gut microbiome. A balanced gut microbiome is linked to improved digestion, immunity, and overall health. May Improve Bone Health: The combination of vitamin K2, calcium, and other nutrients in natto may contribute to stronger bones and reduce the risk of osteoporosis. May Support Heart Health: Nattokinase and the fibre content in natto may help lower blood pressure, improve blood flow, and reduce the risk of heart disease. While natto offers numerous health benefits, it’s important to note that it has a strong flavour and sticky texture that some may find unappealing. However, its nutritional value makes it a worthwhile food to consider incorporating into your diet. Miso A fermented soybean paste that’s a staple in Japanese cuisine. It’s packed with nutrients and offers several health benefits: Probiotics: Miso is rich in probiotics, which are beneficial bacteria that support gut health. A healthy gut microbiome is essential for digestion, immunity, and even mental health. Vitamins and Minerals: Miso contains various vitamins and minerals, including vitamin K, B vitamins, manganese, and copper. Antioxidants: Miso contains antioxidants that help protect your cells from damage. Potential Health Benefits: Studies suggest that miso consumption may be associated with a reduced risk of certain cancers, heart disease, and high blood pressure. However, more research is needed in these areas. Important Considerations: Sodium Content: Miso can be high in sodium. If you’re watching your sodium intake, choose lower-sodium varieties or consume miso in moderation. Soy Allergies: People with soy allergies should avoid miso. Overall, miso is a nutritious and flavourful food that can be a healthy addition to your diet when consumed in moderation. Kimchi A traditional Korean side dish made from fermented vegetables, most often napa cabbage and Korean radish. It’s known for its unique tangy, spicy, and umami flavours, but it’s also packed with health benefits. Here’s why kimchi is good for you: 1. Rich in Probiotics: The fermentation process that creates kimchi produces lactic acid bacteria (LAB), including Lactobacillus species. These are probiotics, beneficial microorganisms that support gut health. Probiotics can improve digestion, boost the immune system, and even have positive effects on mental health. 2. Abundant in Nutrients: Kimchi is a good source of vitamins, especially Vitamin C, Vitamin K, and B vitamins. It also contains minerals like iron, potassium, and calcium. The vegetables used in kimchi provide fibre, which is essential for digestive health. 3. Antioxidant Powerhouse: The ingredients in kimchi, such as cabbage, garlic, and chilli peppers, contain antioxidants that help protect your cells from damage caused by free radicals. Antioxidants can contribute to reducing the risk of chronic diseases like cancer and heart disease. 4. Potential Immune Booster: Some studies suggest that the Lactobacillus bacteria in kimchi may help strengthen the immune system. 5. May Have Anti-inflammatory Properties: Both probiotics and the active compounds in kimchi may help combat inflammation in the body. Things to Consider: Sodium Content: Kimchi can be high in sodium due to the fermentation process. If you’re watching your sodium intake, look for low-sodium varieties or consume it in moderation. Spiciness: Kimchi’s spiciness can vary. If you’re sensitive to spicy foods, start with milder versions. Overall, kimchi is a delicious and nutritious food that offers a range of potential health benefits, primarily due to its probiotic content and rich nutrient profile. Yogurt Yogurt is a delicious and nutritious food that’s packed with probiotics. These beneficial bacteria, primarily lactic acid bacteria and bifidobacteria, are responsible for fermenting milk and giving yogurt its tangy flavour. Health Benefits of Yogurt: Improved Gut Health: Probiotics in yogurt support a healthy gut microbiome, crucial for digestion and overall well-being. Bone Health: Some yogurts are fortified with vitamin D and calcium, essential for strong bones. Heart Health: Studies suggest yogurt consumption may be linked to improved heart health. Immune Support: Probiotics may help strengthen the immune system. Choosing the Right Yogurt: Look for “Live and Active Cultures”: Ensure the yogurt label states it contains live and active cultures, indicating the presence of beneficial bacteria. Watch Out for Added Sugar: Opt for plain yogurt or varieties with minimal added sugar. Consider Greek Yogurt: Greek yogurt is higher in protein and lower in lactose than regular yogurt. Pickles Pickles are commonly pickled cucumbers preserved in a solution of salt and water. But in fact, you are able to pickle much more than the humble cucumber. You are able to pickle, tomatoes, jalapenos, carrots, watermelon and many more. How do you create a pickling solution? To create the pickling solution, add dechlorinated water to a jar or fermentation tank, adding 2 tablespoons of sea salt per litre of water (not table salt as this contains high levels of sodium). Allow the salt to dissolve before adding your vegetables. It is also recommended that you add mustard seeds, garlic and other fresh herbs to stabilise the fermentation. It’s important to note that pickles made with vinegar do not contain live probiotics. Cheese While many cheeses are fermented, not all contain live and active cultures, which are the beneficial bacteria we call probiotics. To ensure you’re getting probiotic benefits from cheese, always check the label for phrases like ‘live and active cultures’. Semi-hard cheeses such as cheddar, mozzarella, gouda and cottage cheese, may contain higher levels of probiotics than other types of cheese that are aged for longer periods of time. Cheese is highly nutritious and an excellent source of protein. It’s also rich in important vitamins and minerals, including: vitamins A, B6, B12, D, and Kcalciumiodinemagnesiumpotassiumphosphorusseleniumzinc Learn more about Fermented foods here (link to blog) Probiotics are also available in the form of Supplements which are available in various forms, such as capsules, powders, and liquids. They contain specific strains of bacteria that can benefit gut health. How Do You Choose The Correct Probiotic? Strain Specificity: Different strains of probiotics have different effects. Consider your specific needs when choosing a probiotic supplement. CFU Count: CFU (colony-forming units) indicates the number of live bacteria in a dose. Storage: Some probiotics require refrigeration to maintain their potency. It’s important to consult with a healthcare professional for personalised advice on probiotic use, especially if you have any underlying health conditions. Vitamins are essential nutrients that our bodies need to function properly, whilst probiotics are live microorganisms, often referred to as “good” or “friendly” bacteria, that offer health benefits when consumed. They are similar to the microorganisms that naturally live in our gut. Find out more about probiotics. While a balanced diet is the best way to get most vitamins and probiotics, certain circumstances might make supplementation necessary. Here are some vitamins that people in the UK may commonly need to supplement, along with the reasons why: Vitamin D Why? In the UK, sunlight exposure is limited, especially during autumn and winter. Our bodies produce vitamin D when exposed to sunlight, so during these darker months, many people don’t get enough. Vitamin D is crucial for bone health, immune function, and calcium absorption. Recommendation: The NHS recommends that adults and children over 4 years old consider taking a daily supplement of 10 micrograms (400 IU) of vitamin D during the autumn and winter months. Some people with very little sun exposure may need to take a supplement all year round. Vitamin B12 Why? Vitamin B12 is primarily found in animal products. Vegans and some vegetarians may not get enough B12 from their diet alone. This vitamin is essential for red blood cell formation, nerve function, and DNA synthesis. Recommendation: Vegans and some vegetarians should consider a B12 supplement or fortified foods Folic Acid (Folate): Why? Folic acid is crucial for cell growth and development, especially during pregnancy. The NHS recommends that women who are trying to conceive or are in the first 12 weeks of pregnancy take a daily supplement of 400 micrograms of folic acid. Recommendation: Women planning a pregnancy or in the early stages of pregnancy should take a folic acid supplement. It’s always best to talk to your doctor or a registered dietitian before starting any new supplements. They can assess your individual needs and recommend the appropriate dosage as not everyone has the same insufficiency, meaning that you may not need a supplement. You should prioritise getting vitamins from a balanced diet whenever possible. Supplements should be used to fill gaps, not replace whole foods. Please note, taking high doses of certain vitamins can be harmful. It’s important to follow recommended dosages and consult with a healthcare professional if you have any concerns. Here’s a breakdown of some key vitamins and how to get them: Vitamin A Importance: Supports vision, immune function, cell growth, and reproduction. Sources: Carrots, sweet potatoes, spinach, kale, liver, dairy products. B Vitamins Importance: A group of vitamins involved in energy production, cell metabolism, and nerve function. Sources: B1 (Thiamine): Pork, whole grains, legumes. B2 (Riboflavin): Milk, yogurt, eggs, almonds. B3 (Niacin): Meat, poultry, fish, whole grains. B5 (Pantothenic acid): Found in many foods. B6 (Pyridoxine): Poultry, fish, bananas, potatoes. B7 (Biotin): Eggs, nuts, seeds. B9 (Folate/Folic acid): Leafy green vegetables, legumes, fortified grains. B12 (Cobalamin): Meat, poultry, fish, eggs, dairy products. Vegans may need supplements. Vitamin C Importance: An antioxidant that supports immune function, collagen production, and wound healing. Sources: Citrus fruits, berries, peppers, broccoli. Vitamin D Importance: Essential for bone health, immune function, and calcium absorption. Sources: Sunlight exposure (the body produces vitamin D when exposed to sunlight), fatty fish, fortified foods (milk, cereals). In the UK, it’s recommended to take a daily supplement of 10 micrograms (400 IU) of vitamin D during the autumn and winter months. Vitamin E Importance: An antioxidant that protects cells from damage. Sources: Nuts, seeds, vegetable oils. Omega-3 Also know as omega-3 oils, are a type of fat that are essential for the body and many health benefits. Brain and eye health: Omega-3s may help nourish brain and eye functions, and some evidence suggests they may help protect eye health. Development: Omega-3s are important for the development of a baby’s nervous system, especially for pregnant and breastfeeding women. Other health benefits: Omega-3s may help reduce joint inflammation, and may help prevent and alleviate dementia, depression, asthma, migraine, and diabetes. Sources: Mackerel, salmon, cod liver oil, flaxseed Important Considerations: The best way to get most of your vitamins is through a varied and balanced diet. While supplements can be helpful, it’s important to consult with a healthcare professional before taking them, especially in high doses. Some vitamins can be harmful if taken in excess. It’s always best to talk to your doctor or a registered dietitian for personalised advice on your vitamin needs. They can help you determine if you have any deficiencies and recommend the best way to address them. A balanced diet is fundamental to a healthy lifestyle. By prioritising nutritious foods, we can significantly improve our overall well-being. 1. Keep the all-important skinWe’ve all grown up with our vegetables being peeled, and for many of us this trend has continued into the way we cook our own food. But, did you know that a large amount of fibre actually comes from the skin of vegetables such as carrots and potatoes? An apple with skin actually contains 115% more vitamin C than a peeled apple. 2. Fibre – the key to preventing the dreaded 3pm slump.Do you find yourself becoming very tried at around 3pm? This is most likely caused by a sugar crash, not because you’ve eaten sweets, (unless you have!) but because the food you have eaten and the way you have eaten it has caused your blood glucose levels to spike. By eating fibre before carbohydrates or fat you can curb your glucose levels leading to sustained energy levels, avoiding the common “sugar crash”. 3. Choose full fat over diet versionsContrary to earlier advice, recent studies suggest that whole milk might be a healthier choice than skimmed milk. Whole milk contains more omega-3 fatty acids, linked to various health benefits like heart and brain health. Organic, grass-fed milk often offers even higher levels of these beneficial fats. 4. Eat the rainbowGut bacteria play a vital role in immune function, and a balanced gut microbiome can strengthen your body’s defences. Eating a large range of plants (at least 30 a week) gives our microbiome the resources it needs to regulate your body and maintain your health. How can I fit 30 plants into my diet?It’s actually really easy, and you’re probably already eating more than you think! For example, coffee comes from a plant. So, do you have coffee in the morning? You see, you’re already at one and you’ve not even had breakfast!Other examples are: Fruits and vegetables Grains Nuts Seeds Herbs Spices Pulses Legumes Chocolate,cacao (Dark chocolate is the best) 5. Add fermented food to your dietYour gut is full of good and bad bacteria, by eating a varied diet you are giving your gut the tools to produce good bacteria and fight the bad. Fermented foods are contain thousands of good bacteria that can help with this fight. There are many fermented foods that you probably already include in your diet, but you don’t realise that they’re fermented.Did you know that yogurt and cheese are fermented foods? other examples include: Kefir Kombucha Sauerkraut Sourdough Bread Discover more about fermented food.