peobiotic beneficial bacteria

What Are Probiotics? Benefits & Sources Of Probiotics

By: S.Tutul.


what are probiotic

Probiotics is a kind of live microorganism that helps us to stay healthy and keep sound. They may help us very actively to support the bacteria which always live with us. It is especially when the bacteria faces challenged, for example by using antibiotics, poor diet and traveling or so on. Scientists have defined probiotics as live microorganisms which administered in the adequate amount, conferring a health benefit on the host. They are ever-present in huge numbers in the foods and dietary supplement.

Our body contains thousands of different microbes that together build up the microbiome and that live harmoniously with us. These bacteria are useful for keeping our body healthy, developing and bolstering our immune system and helping to keep harmful microbes at bay that are potential.
Bacteria don’t live just in the gut, but it also lives on the skin, in the mouths, on the urinary tract, lungs, and vagina.

Probiotics Can Support Our Health In Many Ways:

  • Helps to reduce antibiotic-associated with diarrhea.
  • Aid in digestion by breaking down the element of some of the food that we can’t digest.
  • Help our immune system to act properly.
  • Helps to treat infectious diarrhea. • Helps to manage digestive discomfort.
  • Keep away the harmful microorganisms in control.
  • Helps to reduce colic symptom and eczema for the infants.
  • Helps to the digestion of lactose.
  • Produces vitamin and aids in nutrient absorption.
  • Helps to manage vaginal infections.

What Are Probiotics Strains?

Choosing a probiotic:
You should match the strain with the benefits you want – not all strains are same.

Amount matters:
You should make sure that the products contain the proper level of probiotics you need for the health benefit.

Safety First:
Probiotics are naturally safe for most of the people, but you need to talk to your doctor at first, if you are suffering from an immune disorder, have a serious illness underlying or before giving it to an infant. Probiotic Supplements

Sources Of Probiotics:

  • Yogurt – Look for added probiotics listed on the label
  • Supplements – These can be convenient for travel and may have a higher potency than foods
  • Fermented Foods – Can be sources of live bacteria if not heat-treated.

What Are Fermented Probiotics?

probiotics Fermented Foods list

A fermented foods or beverages are a type of food that is made by extensive microbial growths. These foods are not new at all. They have been around you for thousands of years. To realize how fermented food is made, let’s look at the yogurt.

Yogurt is a food that is fermented and made from milk. During the fermentation of yogurt, bacteria (lactic acid-producing) grow on the sugar and some other nutrients in milk. As they are in multiplying the number, the bacteria producing compounds which change the texture, flavor, and nutrients of the milk and give us the name that we know as yogurt.

The Value Of Fermented Foods:

  1. It is the source of live and active microbes.
  2. It improves the taste, texture, and digestibility of foods.
  3. It increases concentrations of vitamin and bioactive compound in living foods.
  4. It removes/ reduces toxic or anti-nutrient in raw foods.
  5. It increases food safety and its life.

The Fermentation Process:

Same types of processes happen in all foods that are fermented. This fermentation occurs depending on the foods which are in certain species of bacteria and yeasts or molds. Those microbes are generally alive when we take yogurt, cheeses, and other fermented food. But some foods of such kinds that undergo fermentation are being processed further (by pasteurization, filtering, or baking). But they are no longer treated as the sources of active microbe.

Fermented Foods Retaining Living Cultures:

  • Fresh kimchi
  • Water or brine-cured olives
  • Kefir
  • Traditional salami
  • Yogurt
  • Some cheeses
  • Fresh sauerkraut
  • Fresh sour dill pickles

Fermented Foods Consumed Without Living Cultures:

  • Tempeh
  • Most soy sauce
  • Most wine
  • Sourdough bread
  • Chocolate.
  • Most beer.
Fermented Foods Vs Gut Health Relation:

The human digestive system contains 100 trillion bacterial cells. These bacteria determine our intestinal microbiota that is important to the healthy health. Modern practices may lead to a poorly functional intestinal microbiota, for instant sanitation, cesarean birth, formula feeding, antibiotic use, and eating foods that devoid of live cultures. As fermented foods contain living cultures, it adds beneficial bacteria to the digestive tract.

These fermented foods bring benefit to the human health by reducing the risks for some prolonged, acute and chronic diseases and help to maintain a healthy intestinal microbiota.

Why You Need Fermented Food?

Important Nutrients:
Some fermented foods usually are very good sources of essential nutrients. For example, vitamin K2, that helps to prevent arterial plaques’ building up and heart’s disease. Moreover, cheese curd is a good source of both probiotics and vitamin K2. Just half an ounce of notty (15 grams) can provide all the K2 as well that you’ll need. Fermented foods are also a potent source of many B vitamins. 

Optimizing Your Immune System:
We know the estimation that 80 percent of our immune system is actually placed in our gut. probiotics can play a crucial role in developing and operating the mucosal immune system in our digestive tract and aids in the productions of antibodies to pathogens. This makes an effective gut that is a major factor for maintaining optimal health since a robust immune system is essentially the top defense systems against all diseases.

Foods that are fermented are some of the good chelators which is available. The useful bacteria in these foods are naturally highly potent detoxifiers that are capable of drawing out huge toxins and heavy metal.

By adding the small amount of fermented foods to each of the meal will give you the highest bang on your buck. Why? The reason is they can contain probiotics 100 times more than a supplement!

Natural Variety of Microflora:
Whenever you take a variety of the fermented and cultured foods. You’ll get a wide range of variety of beneficial bacteria. Than you can ever think of getting a supplement.

Fermented Food List:


Cheonggukjang, doenjang, miso, natto, soy sauce, stinky tofu, tempeh, oncom, soybean paste, Beijing mung bean milk, kinama, iru.


Batter made from rice and lentil (Vigna mungo) prepared and fermented for baking idlis and dosas. Amazake, beer, bread, choujiu, gamju, injera, kvass, makgeolli, murri, ogi, rejuvelac, sake, sikhye, sourdough, sowans, rice wine, malt whisky, grain whisky, idli, dosa, vodka, boza.


Kimchi, mixed pickle, sauerkraut, Indian pickle, gundruk, tursu, Fermenting cocoa beans.


Wine, vinegar, cider, perry, brandy, atchara, nata de coco, burong mangga, asinan, pickling, vişinată, chocolate.

Honey-based: Mead, metheglin.


Some kinds of cheese also, kefir, kumis (mare milk), shubat (camel milk), cultured milk products such as quark, filmjölk, crème fraîche, Smetana, sky, and yogurt.


Bagoong, faseekh, fish sauce, Garum, Hákarl, jeotgal, rakfisk, shrimp paste, surströmming, shidal.


Chin som mok is a northern, Thai speciality made with grilled, banana leaf-wrapped pork (both skin and meat) that has been fermented with glutinous rice. Chorizo, salami, sucuk, pepperoni, nem chua, som moo, saucisson.


Pu-erh tea, Kombucha.

You May Also Check

Source of Content-
2. International Scientific Association for Probiotics and Prebiotics.
3. Fermentedfoods.