Probiotics are live bacteria naturally occurring in food that are good for you, your digestion and your GUT. According to a study, there are approximately 300 trillion bacteria living inside your body. Most of them reside in your gut and majority of them are quite harmless, some are helpful and a small number of them cause diseases. Whenever you get an infection, it is a sign that bad bacteria are affecting your system out of balance. At this point of time good bacteria helps in eliminating those bad ones and maintaining the balance of good bacteria again. Probiotics are the best way to flourish good bacteria in your body. Most people consider bacteria to be a negative word. They thought that bacteria only made you sick. But Probiotics are those good bacteria that help you fight off diseases causing bad bacteria and restore the balance of both. Food habits, lifestyle and antibiotics, all of them impact the gut health of your body. Your body loses good bacteria when you fall sick and take antibiotics. At this time probiotics can help to maintain the amount of good bacteria in the gut again. The two specific types of bacteria found in probiotics are Lactobacillus and bifidobacterium. Probiotics also promote the production of natural antibodies in the body. There is no recommended daily intake for probiotics, so there is no way to know exactly what quantity is best. Therefore, add as many probiotic rich foods to your daily diet as you can. (Antioxidant rich foods that kids must eat everyday)
Health benefits of probiotics:
- Balance the friendly good bacteria in the gut and improve digestion.
- Helps in stomach discomforts such as gas, bloating, diarrhea, constipation, heartburn and stomach ache. It reduces the risk of severity of diarrhea from a number of different causes.
- Research shows that taking probiotics on a regular basis improves the symptoms of mental health disorders like depression, anxiety, stress etc. (More foods to manage stress and body ache?)
- Probiotics may reduce the symptoms of eczema, by restarting the disrupted immune system. (Foods and remedies to manage skin rashes?)
- Probiotics build your immunity by boosting immune cells and reduces the risk of respiratory infection. (More foods that build immunity?)
Foods rich in probiotics
Yogurt: Yogurt is one of the best sources of probiotics, which helps in strengthening the digestive tract and promotes gut health. It is high in protein, calcium, vitamins and probiotics which can enhance the good bacteria in the gut. Yogurt is the best food for kids’ gut health.
Kefir: kefir is a fermented milk drink similar to a thin yogurt that is made from kefir grains, which are high in good bacteria. The process of making is similar to yogurt, but the fermentation process in Kefir is for 24 hours. The result is not a sour curd, but rather a tasty one. You can also load it up with nuts, seeds and berries to make a shake high in antioxidants, probiotics and prebiotics. (Recipe of kefir with hidden fruits, nuts and seeds)
Fermented food: People have been using fermentation techniques from ages to boost food’s shelf life and to increase its nutritive values. It’s a process through which microorganisms like yeast and bacteria convert the carbohydrates in the food to acids, which act as a natural preservative and promotes the growth of good bacteria. They are the best food to treat digestive disorders. Some fermented foods are kimchi, made from fermented vegetables such as radish and cabbage; it’s a popular Korean dish. Miso is a Japanese seasoning, made from fermented soybeans. Sauerkraut is a traditional food of Europe and made from fermenting finely chopped cabbage. Traditional buttermilk is the leftover liquid you can get during the making of butter and contains lots of probiotics. (Recipe of cauliflower pizza)
Cheese: Cheese is good for kids’ gut health. There are many kinds of cheese which are prepared by fermentation, but all do not contain probiotics. Only soft cheeses made up of unpasteurized milk, such as cheddar, mozzarella and Swiss are rich in probiotics. The longer the cheese ages the more beneficial bacteria develops in it for your gut health. (Which cheese is better to consume?)
South Indian cuisine: It’s good news for you, if you love south Indian foods like idli and dosa, as most of the south Indian dishes are rich in probiotics. Idli, dosa and other such foods are prepared by fermenting rice and lentils, which increases the bio-availability of its minerals and helps the body to easily absorb the nutrients. They are the best food to take while having digestive issues. (Recipe of millet Upma/ meal)
Dark chocolate: Dark chocolate contains both probiotics and prebiotics (food for good bacteria). Dark chocolate is rich in cocoa which is loaded with zinc, iron, copper, vitamins A, vitamin B12 and vitamin K which also relaxes arteries and increases blood circulation. (Iyurved’s 5 herbs and 7 nuts chocolate spread- Order now)
Kanji: kanji is a popular Indian fermented drink, which contains lots of gut friendly bacteria (probiotics) which aids in digestion and reduces bloating, gas and promotes a healthy gut. It has a tangy, spice and tart flavor. In India, it is used as a detox drink after festival binge eating, which helps in digestive issues. However, there are many ways of making kanji, the most popular is carrot kanji. It is made by fermenting carrots along with salt, mustard seeds and asafoetida (heeng).(Summer drinks for kids that are nutritious)
Recipe: Millet Upma (Millet meal) with hidden herbs, nuts and seeds
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Let’s try to make every food a child wants to eat more tasty and nutritious with (hidden) veggies, herbs and nuts.
- Ghee (clarified butter) or oil
- 1 tbsp mustard seeds
- Curry leaves
- Crushed roasted Peanuts
- 1 chopped onion (or more veggies)
- 1 tbsp grated ginger
- 1 cup little millet or semolina
- 3 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
- 2 cups water
After the veggies are cooked and turn brown add Iyurved’s 5 herbs and 7 nuts savoury spread (order here). Roast again. Add millet or semolina. Add water. Cover and cook 8-10 minutes till soft and water is absorbed. Garnish with coriander. Serve hot!
Tip: Soak the millet for 20 min before cooking (why?)
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If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads to meet daily Nutrition ORDER | 0% preservative
Daily Nutrition for: Immunity, Brain development, Bones and Overall growth
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Foods and Remedies recommended by a Nutritionist expert.
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