The concept of probiotics has deep roots in human history. Humans have been consuming fermented foods, such as yogurt, for millennia. In the early 20th century, Russian scientist Elie Metchnikoff observed the longevity of Bulgarian peasants who consumed a large amount of yogurt. He then attributed it to the good bacteria present in the yogurt. This is how the modern understanding of probiotics began. In this article, we’ll cover probiotic Indian foods and their health benefits.
The term probiotic was coined in the mid-20th century in Latin, which means “for life.” It was then referred to as a substance secreted by one organism that stimulates the growth of another. Later, Fuller, in 1992, defined probiotics as “a live microbial feed supplement that beneficially affects the host animal by improving its intestinal microbial balance.”
Now that we understand how probiotics evolved, let’s explore their world further by focusing on their health benefits and food sources in India.
What Are Probiotics?
Our bodies are full of tiny living things. These tiny inhabitants are often labeled as “germs,” but they are vital to our overall health. Among them are probiotics, good bacteria that contribute significantly to our well-being. Probiotics are live microorganisms that confer health benefits on the host when administered in adequate amounts.
These microscopic organisms coexist with us in a symbiotic relationship from the mouth to the other end. They aid in various bodily functions, including digestion and immune response. Our environment and diet influence the composition of our gut bacteria, emphasizing the importance of maintaining a healthy balance in these microbial communities.
Types of Probiotics
Many types of bacteria could potentially be good for your health. Lactic acid bacteria are particularly important among these. They turn sugar into lactic acid, which gives many foods their sour taste.
Two key types of lactic acid bacteria used in food are Lactobacillus and Bifidobacterium. They help make yogurt and other dairy products. While not strictly probiotics, Streptococcus thermophilus and Lactococcus lactis are not strictly probiotics, especially for dairy products, are also very important in the food industry.
Essentially, these bacteria help make food and can potentially benefit your health. Below is a list of a few good bacteria. (1)
Lactobacillus species | Bifidobacterium species | Other lactic acid bacteria | Nonlactic acid bacteria |
L. acidophilus | B. adolescentis | Enterococcus f ae ca li s | Bacillus cereus var. toyoi |
L. rhamnosus | B. animalis | E. faecium | Escherichia coli strain nissle
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L. casei | B. bifidum | Lactococcus lactis | Propionibacterium freudenreichii |
L. crispatus | B. breve | Leuconostoc mesenteroides | Saccharomyces cerevisiae |
L. gallinarum | B. infantis | Sporolactobacillus inulinus | S. boulardii |
L. gasseri | B. lactis | Pediococcus acidilactici |
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L. johnsonii | B. longum | Streptococcus thermophilus |
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L. paracasei |
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L. plantarum |
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L. reuteri |
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What Does It Take to Be a Good Probiotic?
For a bacteria to be a good probiotic, it needs certain qualities:
● Survive the stomach acid and bile.
● Stick to the gut walls.
● Fight off bad bacteria.
While these are important, scientists aren’t completely sure which qualities are most crucial for every probiotic. The best way to know if a probiotic is good for something specific is to test it on people with that specific problem. Once we find a good probiotic, we need to make sure it stays alive.
● There should be enough of it in the product.
● It needs to survive the manufacturing process.
● It needs to stay alive while stored.
Interestingly, some probiotics might still be helpful even if they’re dead. This is because sometimes the bacteria’s parts, not the whole live bacteria, help us. So, while being alive is usually essential for a probiotic to work, it’s not always necessary. Now let’s look into the best sources of Probiotic Indian Foods.
Best Sources Of Probiotic Indian Foods
It’s time to switch to a gut-healthy diet. There are plenty of Indian food items that have a lot of gut-friendly bacteria and may help you clean up your metabolic system and achieve a healthy bowel movement. So let’s look into the best probiotic Indian foods. Prebiotics can be found in dairy as well as non-dairy products.
1. Dairy products
- Paneer, also known as cottage cheese, is an excellent source of probiotics.
- Curd is a powerhouse of nutrients and a great source of calcium and protein.
- Buttermilk is an excellent source of protein and essential nutrients such as phosphorus and riboflavin.
2. Non-dairy products
- Soy-based products, including Miso, a paste made from fermented soy, contain large amounts of the gut-friendly bacteria Aspergillus oryzae
- Green peas, a rare plant-based product, can give you a daily dose of probiotics.
- Fermented rice-based foods such as idli and dosa, a staple of south India, are a great source of probiotic microorganisms (carboxylic acid bacteria), antioxidants, and fiber.
- Apple cider vinegar gives you relief from stomach problems.
- Whole wheat bread contains soluble fibers fermented by gut bacteria to form small chains of fatty acids that are good for gut health. Therefore, it helps increase bifidobacteria and Lactobacillus in the gut.
- Pickles are created by soaking vegetable pieces in oil and spices. Along with prebiotics, pickel is also a great source of naphthoquinone, which prevents blood clotting disorders.
You can go with these non-dairy products if you follow a vegan diet.
Health Benefits of Probiotics
Different probiotics may act in different ways depending on health conditions and may have various effects on your body. The following are some of the health benefits of probiotics:
● Improves digestion
● Strengthens immune system
● Reduces body weight
● Makes skin glowing
● Improves mood,
● Improves inflammation
● Restore vaginal and urinary tract health
● Improve thyroid function
● Supports heart health
● Better cognitive function
Signs You Need Probiotics
Probiotics are beneficial bacteria that work harmoniously with other microorganisms throughout your body. They contribute to overall health by supporting heart function, blood pressure regulation, skin clarity, and reducing inflammation.
Probiotics help maintain a healthy balance of gut bacteria by suppressing harmful microorganisms like yeast and fungi. These harmful microbes can thrive with low probiotic levels, leading to various health issues. While skin and digestive problems are common indicators, other symptoms may also arise.
Some signs you need probiotics are:
- Antibiotics can disrupt the balance of bacteria in your gut by killing both harmful and good bacteria. Taking probiotics may help restore this balance.
- Bloating can be a sign that your gut bacteria are out of balance. This means there might be too many harmful bacteria and not enough beneficial ones in your digestive system.
- Your gut is home to a large part of your immune system (70–80%), and frequent illness could be another sign that your gut health needs a boost.
- Regular vaginal infections often signal an imbalance of good and bad bacteria. Probiotics can help restore this balance and decrease the occurrence of these infections.
- Gut health can impact your mood. Good bacteria in your gut help produce mood-boosting chemicals. When these bacteria are out of balance, it can lead to feelings of anxiety and depression. Studies show that probiotics can help improve mood by restoring gut health.
- Abdominal pain, sleep issues, acne, or seasonal allergies might be signs that you could benefit from probiotics.
Takeaway
Probiotics, or good bacteria, are gaining popularity due to their potential health benefits, particularly for gut health. While they show promise in treating conditions like diarrhea and lactose intolerance, more research is needed to fully understand their impact.
The market is flooded with probiotic products, often in the form of yogurt and other foods. However, not all probiotics are created equal, and consumers should exercise caution. It’s crucial to choose products backed by scientific evidence and consult with healthcare professionals for personalized advice.
While probiotics offer potential advantages, their effects can vary based on the specific strain and dosage. Additionally, safety concerns exist, especially for vulnerable populations.
In conclusion, probiotics are a complex health supplement with both potential benefits and uncertainties. You should approach them with informed skepticism and seek guidance from healthcare providers.
We hope this article on probiotic Indian foods has helped you make informed choices.
See Also: Why Should You Plan Your Weight Loss Program During The Summer?
References
Health Benefits of Probiotics: A Review
Dr. Balamurugan Ramadass
Dr. Balamurugan, Head, Center of Excellence for Clinical Microbiome Research, AIIMS Bhubaneswar is one of India’s leading researchers in the field of gut microbiome with 45 peer-reviewed articles and 1 Patent under his name. Dr. Balamurugan’s research focuses on the intrinsic relationship between nutrition, probiotics, prebiotics and gut microbiome and their associated immunomodulatory effects in multiple contexts, ranging from early childhood malnutrition to frailty in aging populations. He is also a Member of Technical Expert Committee for the North Eastern Region (NER), Microbiome taskforce, and Women & Child Health and Nutrition by the Department of Biotechnology (DBT), Scientific Advisory Group for "Maternal and Child Health Programs" ,BIRAC-Grant challenges initiative, and ICMR Expert Committee member for the Gut Microbiome Research in India.
Dr. Balamurugan Ramadass
Dr. Balamurugan, Head, Center of Excellence for Clinical Microbiome Research, AIIMS Bhubaneswar is one of India’s leading researchers in the field of gut microbiome with 45 peer-reviewed articles and 1 Patent under his name. Dr. Balamurugan’s research focuses on the intrinsic relationship between nutrition, probiotics, prebiotics and gut microbiome and their associated immunomodulatory effects in multiple contexts, ranging from early childhood malnutrition to frailty in aging populations. He is also a Member of Technical Expert Committee for the North Eastern Region (NER), Microbiome taskforce, and Women & Child Health and Nutrition by the Department of Biotechnology (DBT), Scientific Advisory Group for "Maternal and Child Health Programs" ,BIRAC-Grant challenges initiative, and ICMR Expert Committee member for the Gut Microbiome Research in India.
