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The digestive tract is filled with good and bad bacteria. A healthy balance of these, and an important presence of the good kind of bacteria (probiotics) is what keeps us healthy and strong every day, and ready to combat diseases when needed. However, sometimes the balance can be disrupted, which can lead to complications. A good way to get it back on track is by consuming probiotics. These can come in naturally from certain foods or as oral supplements. Keep reading to learn how to maximise your probiotics consumption and how to take them in the best possible way for you.
Probiotics are live microorganisms (the ‘good’ kind of bacteria) that live in your gut and have a health benefit when taken or given in adequate amounts. They are found in many natural foods and beverages such as yoghurt, kefir, sourdough bread, miso, sauerkraut, kimchi, tempeh, and kombucha.
There’s no recommended daily dose of probiotics for adults, but some research by Harvard Medical School suggests aiming for 1 billion to 10 billion live bacteria cultures.
Breakfast is the most important meal of the day — it provides you with the much-needed energy you need to start your day right — so don’t skip it! It’s also the perfect meal for you to introduce some probiotics to your gut, as the morning is when your stomach is at its least acidic and thus, the probiotics have the best chance of reaching your gut alive — about a 95% survival rate. There are a few exceptions to the rule, but that will ultimately depend on which type of probiotic you’re taking for a certain condition you want to improve.
In addition, make sure you create somewhat of a routine when it comes to probiotics, and take them on a daily basis. It’s unlikely that you’ll see a significant difference by taking just one capsule every so often — so make sure it becomes part of your daily routine. Bear in mind that it also takes some time for probiotic levels to build up in your gut, so be patient.
Try a cultured drink with probiotics for breakfast. These drinks can be taken as addition for daily probiotic intake and are good for when you’re on the go. Some of these drinks are made from kefir. What is kefir? It’s not the same as yoghurt — it’s better! While both yoghurt and kefir are made by fermenting milk to create healthy living bacteria cultures, kefir is fermented much longer than yoghurt, which results in more benefits. Kefir has three times the amount of probiotic cultures in comparison to yoghurt and up to 40 times the number of probiotic organisms. And as we know, the higher the probiotic count, the better for your body and your health. Lastly, kefir is rich in protein, calcium, and vitamin B.
It’s important to know that probiotics don’t mix well with either extreme heat or acidity — so make sure you avoid taking your probiotics with anything hot or acidic. This is because the ‘live cultures’ will be less likely to reach the gut alive in any of the two conditions aforementioned. Additionally, extreme hot substances may also kill the bacteria altogether. Examples of things to avoid taking your probiotics with are a glass of wine, apple or orange juice, or a hot bowl of noodles or curry.
The quality of the probiotics you’ll be taking is more important than how many. By quality, we mean the quality of the strain of the probiotic. Just because there’s a probiotic that contains multiple strains of good bacteria, that doesn’t necessarily mean it’s better than one that includes fewer or even only one.
As you know, the perfect balance of good and bad bacteria that comprise your microbiome is unique for each individual, just like genes. And if each microbiome is different, this means that not every person will have the same health issues or the same probiotics. Ultimately, each person, and each condition, needs a probiotic that’s tailored to their experience — so make sure you’re getting a probiotic that’s right for you.
At OptiBac Probiotics, we’re here to help you and to provide you with quality probiotic supplements to make you feel better. When it comes to probiotics, the differences between them are crucial for an effective treatment. Some specific strains have been found to work in the gut to help maintain regularity, whereas others have been found to support immunity, cholesterol, or to reduce bloating. And remember, that as with any dietary supplement, we would always recommend that you seek medical advice first before purchasing and ingesting a probiotic.
Probiotics are beneficial to your health and keep your gut bacteria balanced — so your immune system is ready to fight off diseases. Make sure you look after it by regularly taking probiotics every morning and by choosing the right ones for you.