Did you know that pre and probiotics are essential for a healthy gut and overall well-being?  Prebiotics feed the good bacteria in your gut, while probiotics replenish them.  They can help reduce inflammation, boost immunity, improve digestion and even enhance your mental wellness.  Incorporating them into your diet can lead to a happier and healthier you!

Recent research has shown that a sufficient amount of probiotics can lead to many health benefits. Here is an overview of the different virtues of pre and probiotics. It's easy to add probiotics to your daily diet thanks to live yoghurt, sauerkraut, miso soup, and soft and fermented cheeses; When it comes to prebiotics, simply opt for vegetables such as asparagus, Jerusalem artichokes, bananas, oatmeal or legumes.

Sleep better and stress less

A study published in 2017 showed that prebiotics can help improve sleep and protect against the harmful effects of stress, both important factors in maintaining a good immune system and guarding against viruses.

After feeding male rats, meals with or without prebiotics for three weeks, the research team found that rats fed prebiotics recorded a longer period of slow-wave sleep than other rodents.

Rats fed prebiotics also stayed longer in the REM sleep phase (even more restorative) even after being exposed to stress. The team also observed that rats fed prebiotics maintained a healthy and diverse gut microbiota (the set of microorganisms inhabiting the digestive system, also called intestinal flora), after being exposed to stress.

Watch your weight

It can be tempting to rack up more calories in the winter to offset cold, darker days. But a diet rich in prebiotics (low sugar fruits and vegetables) will not only encourage eating better but could also help lose weight. Indeed, a study published in 2015 had confirmed a link between a balanced intestinal flora and weight loss.

The study, published in the journal "Obesity", had shown that by combining a diet very high in fat for four weeks with taking a milkshake with probiotics containing VSL3 (a probiotic with multiple strains of bacteria, including Lactobacillus acidophilus and Bifidobacterium longum), subjects gained less weight than participants who drank a placebo milkshake without probiotics.

The researchers believe that, in this case, probiotics may have altered the gut microbiota, resulting in less fat accumulation. They also think that probiotics may have reduced fat absorption.

Age well

For people looking for long-term effects, Chinese and Canadian researchers have found evidence that a healthy microbiota can be linked to healthy aging.

The scientists studied the gut bacteria of 1,000 Chinese subjects, ranging in age from three to over 100. All said they were in very good health and had no particular family history.

A direct correlation between good health and the microbiota has been established. Indeed, the overall composition of the intestinal flora of the group of healthy elderly people was comparable to that of younger subjects. A tiny difference was noted between the gut bacteria of the 30-year-old participants and centenarians.

Let’s now take a world tour of the different food sources of probiotics

Probiotics are those live micro-organisms which, when ingested in sufficient quantity, exert positive effects on health, beyond the traditional nutritional effects.

But before you buy supplements, here are some natural and tasty sources of probiotics to add to your daily diet.

Live Yoghurt

Yogurt is probably the best known probiotic in the world. It is regularly consumed in many countries but there is debate on its exact origin: Bulgaria or Turkey?

It is made from fermented milk from different bacteria (lactic ferments), which remain in the yogurt. Its benefits on the intestinal flora are no longer to be proven.

Sauerkraut

Sauerkraut is nothing more than fermented cabbage. This dish, particularly eaten in Germany and Alsace, could well find its origins in China, where cabbage was fermented in rice wine before the Europeans took to sauerkraut.

By fermenting the cabbage, it is not only transformed into a probiotic food but it also facilitates digestion, while adding many nutrients, including vitamin B.

Kombucha

Kombucha is a tea-based preparation that has been fermented with a Scoby (acronym for "symbiotic culture of bacteria and yeast"), also called "mother of vinegar", which turns the tea into a slightly sour and sparkling drink. It is the living microorganisms present in the Scoby that would give its probiotic qualities to kombucha.

This drink would come from Chinese Manchuria or Russia. Kombucha is currently enjoying great popularity around the world, including in the United States and the United Kingdom, where many consumers make it at home.

Miso Soup

This Japanese soup is made from miso (a probiotic-rich fermented bean paste), vegetables, hot water and/or broth. It contains vitamins and minerals such as vitamins B, E, K and folic acid.

Often tofu is added to make it more hearty. Miso is a paste that can also be added to salad dressings, marinades or stews.

Kimchi

It is a daily condiment in Korea. Like sauerkraut, it is most often concocted from fermented cabbage. Its distinctive aromas and the addition of spices have helped popularize it. But it is also a very good source of probiotics.

There are hundreds of different kimchi recipes with different vegetables (Korean radish, for example, can be added to cabbage). Many recipes are available online, to customize at will.

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