Contents:
- Medical Video: Gut bacteria and weight loss: Mayo Clinic Radio
- How good bacteria work in our intestines
- Two types of good bacteria in the intestine
- Lactobacillus
- Bifidobakterium
- What foods contain good bacteria?
- 1. Yogurt
- 2. Kimchi
- 3. Sauerkraut
- 4. Miso soup
- 5. Kombucha tea
- 6. Pickles (pickle)
- 7. Cheese (soft cheese)
- 8. Tempe
Medical Video: Gut bacteria and weight loss: Mayo Clinic Radio
Bacteria are known as bad microbes. However, you don't get me wrong, it turns out that the body itself needs bacteria. Yes, there are two types of bacteria, namely good bacteria and bad bacteria. The body needs good bacteria or commonly called probiotics in the digestive system. Probiotics are beneficial to your digestive system because they can help maintain your intestinal health.
How good bacteria work in our intestines
Good bacteria in the body are known to have a positive impact on your body. Good bacteria work in several ways. First, you can replace the good bacteria that are lost in your body, especially after you take antibiotics. Please note that when you take antibiotics, the bacteria in your body (both bad and good bacteria) will be killed.
Second, namely by reducing the number of bad bacteria (bacteria that can cause inflammation in the digestive system) so that it can prevent you from disease. Both of these methods produce a balance between good bacteria and bad bacteria in your body. With this method, good bacteria in your body can help maintain your health.
Two types of good bacteria in the intestine
Good bacteria in the intestine are in various types with various different functions. Some types of bacteria are good, namely:
Lactobacillus
Lactobacillus is the most commonly found group of good bacteria or probiotics. You can find this bacteria in yogurt or other fermented foods. One type of lactobacillus can help you with diarrhea and is also beneficial for people who have difficulty digesting lactose or milk sugar.
Bifidobakterium
You can find the types of bifidobacterium bacteria in dairy products. This group of bacteria can relieve symptoms of irritable bowel syndrome and several other disorders related to the digestive system.
What foods contain good bacteria?
Probiotics or good bacteria naturally found in your body. In addition, you can increase the amount of good bacteria in your body through food, usually found in foods that have undergone a fermentation process.
Some foods that contain good bacteria are:
1. Yogurt
It is a food with probiotic content that has been known to many people, especially Greek yogurt (Greek yogurt). Lactobacillus bulgaricus and Streptococcus thermophilus is a kind of good bacteria for making yogurt. Both of these bacteria can convert pasteurized milk into yogurt during the fermentation process. This fermentation process makes yogurt have a distinctive taste and texture.
However, be careful when choosing yogurt. The heating process after fermentation can kill good bacteria in yogurt. We recommend that you choose yogurt that contains at least 100 million cultures per gram, see the description on the package when choosing yogurt. In addition, many yogurt products contain lots of sugar, high fructose corn syrup, and artificial sweeteners that do not necessarily contain probiotics. Well, therefore it's smart to choose yogurt products that can benefit your body.
2. Kimchi
Kimchi is a Korean food made from cabbage which undergoes a fermentation process. This fermentation process is aided by lactic acid bacteria contained in the cabbage itself. Based on research, kimchi contains probiotics and is useful as an anticancer, antiobesity, anticonxipation, enhancing colorectal health, reducing cholesterol, as an antioxidant and antiaging agent, improving brain health, immune system and skin health.
3. Sauerkraut
Just like Kimchi, Sauerkraut is a European food that is also made from cabbage which has undergone a fermentation process. This fermentation process is also aided by lactic acid bacteria. Besides probiotics, sauerkraut also contains fiber, vitamin A, vitamin B, vitamin C, vitamin E, vitamin K, sodium, iron, and manganese.
4. Miso soup
It is traditional Japanese food. These foods are made from wheat, soybeans, rice, or barley which are fermented with salt and a type of fungus called koji. Miso usually contains fungal microorganisms Aspergillus oryzae or yeast Saccharomyces rouxii, as an agent that causes fermentation. The result is a salty paste.
5. Kombucha tea
Kombucha tea is usually consumed by Asians. This is a black tea or green tea drink that is fermented with bacteria and live yeast. Because through the fermentation process, of course this kombucha tea contains many good bacteria that can improve your intestinal health.
6. Pickles (pickle)
Pickles, like fermented cucumbers, contain probiotics that are beneficial for your digestion. Pickled cucumber is fermented by soaking in salt and water solution, then lactic acid bacteria which naturally contained in the cucumber will help the fermentation process and produce a sour taste. Most pickles contain probiotics, but certain pickles made by adding vinegar and undergoing a heating process may only contain a small amount of probiotics.
7. Cheese (soft cheese)
Even though all cheese is made by fermentation, it does not mean that all cheese contains probiotics. Some soft cheeses (like cheddar and mozzarella) usually contain lots of probiotics that are useful for your intestines. Especially cheese made from raw cow's milk, unpasteurized cow's milk, or goat's milk. This soft cheese has low acidity and large fat reserves, so it can keep microbes available in your digestive tract.
8. Tempe
This traditional Indonesian food has many benefits. Although it may be cheap, but has a rich content, one of which is the good bacteria content. Tempe is made by fermenting soybeans. This fermentation process makes tempeh a high nutritional value food. Tempeh also contains high protein and vitamin B12, so tempeh can be a substitute for meat for vegetarians.
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