Probiotics
Photo by Brooke Lark on Unsplash
resilience
Probiotics: Happy Gut, Healthy Life
Your gut health can be key to your overall health and well-being. Nutrition & Integrative Physiology graduate teaching assistant, Maria Manuela Herrera, explains the power and benefits of probiotics and shares recipes to incorporate into your next meal plan.
We

all know that saying "trust your gut," but what exactly does it mean? Your gut, also known as the gastrointestinal (GI) tract, is not just a mere digestive system; it is a fascinating and complex world that plays a crucial role in your overall health and well-being. 

The GI tract is a series of organs that work together to break down food, absorb nutrients, and eliminate waste. It includes the mouth, esophagus, stomach, pancreas, liver, gallbladder, small intestine, colon, and rectum. Each of these organs has a unique role, turning the food we eat into fuel for our bodies.

The gut's superheroes

Probiotics are the friendly bacteria that act as superheroes in your gut. Derived from a Greek word meaning "for life," probiotics offer numerous benefits:

  1. Producing Beneficial Substances: Some probiotics produce short-chain fatty acids and bacteriocins, which have antimicrobial and anti-inflammatory properties, promoting a healthy gut environment. 

  2. Competing with Harmful Bacteria: Probiotics compete with harmful bacteria for resources, reducing their growth and restoring a healthy bacterial balance. Prebitoics (fiber) helps feed and streghten probiotic (good) bacteria.

  3. Modulating the Immune System: Probiotics interact with the gut's immune system, helping to regulate inflammation and support immune function.

  4. Improving Gut Barrier Function: Probiotics strengthen the gut barrier, preventing harmful substances from entering the bloodstream and causing inflammation.

Probiotic rich foods

The gut is a dynamic ecosystem that starts shaping at birth. Early exposures and later factors like illness, antibiotics, and diet can influence its balance. Fortunately, it's never too late to prioritize your gut health.

Incorporate these foods into your next meal plan:

  • Kefir
  • Sauerkraut

  • Kombucha

  • Yogurt

  • Raw cheese

  • Apple cider vinegar

  • Pickles

  • Brine-cured olives

  • Tempeh

  • Miso

  • Traditional buttermilk

  • Kimchi

  • Sourdough

Avoiding artificial sweeteners can also maintain a healthy gut microbiome. Opt for natural alternatives like stevia or monk fruit. Research indicates that the longer you consume probiotics, the better the outcomes, so embrace them as a long-term health strategy.

Making the switch

Incorporating a few servings of probiotic-rich foods into your daily diet can be a simple and effective way to enhance your gut microbiome and overall well-being.

Consider making straightforward substitutions in your food choices. For instance, replace soda, juice, or energy drinks with fermented beverages like kombucha. Probiotic yogurt can serve as an excellent alternative to regular yogurt, while raw milk or cheese can replace their conventional counterparts.

Another approach involves integrating probiotic foods into your favorite recipes, adding a touch of flavor and diversity to your weekly meals. Tempeh can be used for meatless main dish options, sauerkraut can be used as a savory spread, and apple cider vinegar makes an excellent addition to salad dressings and vinaigrettes.

Regardless of your preferred method of incorporating natural probiotic foods into your routine, the key is to get creative and experiment with new ingredients to craft delicious and healthy meals.

Recipes

Probiotic Workshop photo
Photo taken by Shayma Salih during U of U Health Probiotic Workshop by Maria Manuela Herrera

Ingredients

  • 2 Servings
  • 1/2 pound trimmed green beans
  • 2 tablespoons plus 2 teaspoons room-temperature unsalted butter
  • 2 teaspoons miso
  • 2 tablespoons vegetable oil
  • Kosher salt and freshly ground black pepper
  • 2 teaspoons minced shallot
  • 1 garlic clove, minced
  • 1/4 cup sake
  • 1/4 cup vegetable broth (or water)
  • Sesame seeds (optional)

Preparation

Step 1

Cook green beans in a large pot of boiling salted water until crisp-tender, 2–3 minutes; drain. Transfer to a bowl of ice water to cool; drain.

Step 2

Whisk butter with miso in a small bowl.

Step 3

Heat vegetable oil in a large skillet over medium-high heat. Add beans; season with kosher salt and freshly ground black pepper. Toss to coat. Stir in shallot and garlic; cook for 1 minute. Add sake; cook until almost evaporated, 1–2 minutes. Add vegetable broth or water; cook until sauce thickens and reduces by half, about 1 minute.

Step 4

Lower heat to medium; add miso butter and stir until a creamy sauce forms. Garnish with sesame seeds, if desired.

Full recipe

 

Top your favorite dessert, ice cream, or even dip an apple in it and cover with chopped peanuts to make a whole food caramel apple!

Ingredients

Preparation

Step 1

If you prefer you can heat your soy milk on the stove with the dates in the pan (do not boil) and then add them to the blender.  This is not necessary, but if you want to give your blender a little less of a workout this will soften the dates before blending.

Step 2

Add dates, soy milk, miso paste and cinnamon to a blender. Blend for a bit (if still chunky) then let it sit for 10 minutes and blend again. Continue until you have a sweet, smooth caramel made from whole, good ingredients!

Step 3

Store in a mason jar or other sealed container in the refrigerator. Lasts 5-7 days.

Notes

Lasts 5-7 days in the refrigerator.

Full recipe.

This recipe needs a good blender with sharp blades

Delicious on pita, grilled veggies, sandwiches, and more!

Ingredients

  • ½ cup finely grated cucumber
  • 1 cup thick whole milk Greek yogurt
  • 1 tablespoon lemon juice
  • ½ tablespoon extra-virgin olive oil
  • 1 garlic clove, grated
  • ¼ teaspoon sea salt
  • 1 tablespoon chopped dill
  • 1 tablespoon chopped mint, optional

Preparation

Step 1

After grating cucumber, place the grated cucumber on a towel and gently squeeze out a bit of the excess water.

Step 2

In a medium bowl, combine the cucumber, yogurt, lemon juice, olive oil, garlic, salt, dill, and mint, if using. Chill until ready to use.

Full recipe.

Contributors

Maria Manuela Herrera

Graduate Teaching Assistant, Nutrition & Integrative Physiology, University of Utah College of Health

Shayma Salih

Community Coordinator, Accelerate, University of Utah Health

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