Probiotics are beneficial microorganisms that live in our intestines and aid in digestion, help destroy harmful bacteria, inhibit yeast overgrowth, produce
B vitamins, improve bowel function and eliminate toxins. Although many people assume that probiotics only occur in dairy foods like yogurt or cheese, the truth is that fermented vegetables, like sauerkraut, kimchi or miso and fermented fruits, such as coconut kefir, also contain active cultures. These dairy-free sources are perfectly safe for anyone avoiding lactose or casein.
Fermentation
Fermentation is an ancient process in which "good" Lactobacillus bacteria stop the "bad" bacteria that cause food to spoil. The beneficial bacteria improve the enzyme content of the food, increase the amount of Vitamins B, C, and K and release nutrients in food that would otherwise not be bio-available. Although dairy is most commonly fermented, it's just as easy to ferment fruits and vegetables.
Popular Fermented Vegetables
Sauerkraut is made from cabbage, sour pickles start off as cucumbers, miso is fermented soy. Many cultures have a tradition of fermenting a vegetable side dish that is served with a hard to digest meal. For example, pickled ginger is often served with with sushi and kimchi often accompanies Korean fare. Fermentation is simple to do, takes as little as two to four days to complete and is a great preservation technique, especially for preserving food without refrigeration.
Kefir and Kombucha
Kefir is made from grains that are a symbiotic culture of bacteria and yeasts, also known as a scoby. The scoby is a "mother" much like a sourdough starter for bread, and it is a living organism that can be kept for years, used and replenished. Kefir can be made from purified water or coconut water.
Kombucha also starts with a scoby, but is a fermented tea thought to have originated in China or Russia. It contains glucaric acid, which is an important detoxifying agent.
Non Dairy Yogurt
Although most yogurt is made from dairy, there are soy milk and coconut milk based yogurts available that contain probiotics just like yogurt made from cow's milk. The yogurts are made through the same process and result in the same beneficial bacteria. And they have the same problems--namely that pasteurization kills both the bad and good live cultures. Most yogurt manufacturers then add more live probiotics back into the yogurt. This means that the amount and types of probiotics can vary greatly from brand to brand, so be sure to read the label to know which strains have been added.
Supplements
Probiotic supplements can be found in liquid, capsule, tablet or powder form. Capsules are the most popular and easiest way to get multiple strains of probiotics, and can be taken with on an empty stomach with a glass of water. Powdered probiotics are usually only a single strain, and must be mixed with food. This makes them more more challenging to take, but they are absorbed by the body very effectively. Liquid probiotics are also easily absorbed, but lose potency very quickly, often within a matter of weeks.
Warnings
Unfortunately foods don't always contain the number of probiotics they claim. Probiotics are live microorganisms and they are fragile. Some foods can lose up to 15 percent of their bacteria per day, so it is best to eat probiotic containing foods soon after purchase. Probiotics are also very sensitive to heat, which is why you often find probiotic supplements in the refrigerator or freezer section in your local store. Because probiotics can be so unstable, they are often coated with with a protective "shell" that is designed to dissolve in the intestine.
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