Probiotics: Food List, Health Benefits & Side Effects

Probiotics have gained immense attention, especially among those who are striving to improve their gut health. These live bacteria help keep our digestive system balanced and support immune function. While they can be a great addition to your diet, probiotics are not for everyone. Some individuals might experience probiotics side effects or have difficulty tolerating them, depending on their specific health conditions. That's why it is important to understand how they work and whether they are right for you. Let’s explore this in more detail.

What are probiotics?

We naturally host trillions of microbes in our gut. While some can cause illness, many are beneficial. Probiotics help keep harmful microbes under control, support digestion and play a role in immunity and nutrient absorption.

When the balance of good and bad bacteria gets disrupted through a condition known as dysbiosis, it can result in issues like constipation, weakened immunity, bloating and even mood swings. Probiotics can help restore that balance.

There are different types of probiotics, and the most common ones include:

• Lactobacillus: It is found in yoghurt and fermented foods and can help with digestion and may reduce diarrhoea.
• Bifidobacterium: This is found in dairy products and can help ease irritable bowel syndrome (IBS) symptoms.
• Saccharomyces boulardii: It is a yeast-based probiotic useful in treating diarrhoea caused by antibiotics.

These beneficial microbes are available as dietary supplements, fermented foods and topical applications. However, you should keep in mind that not all probiotics are the same. Different strains serve different purposes, so it is crucial to choose the right one based on your health needs.

List of foods rich in probiotics

Here are some of the best probiotic foods:

1. Curd: Curd, especially the homemade kind, is one of the richest sources of probiotics. It contains over 250 strains of Lactobacillus, which aid digestion and help regulate bowel movements.
2. Buttermilk: Traditional Indian buttermilk contains live cultures and lactic acid bacteria that promote the health of your gut.
3. Paneer: Fermented paneer can be a good probiotic and high-protein food.
4. Idlis and dosas: These are made from fermented rice and lentils and are staples in South Indian cuisine. They are light on the stomach and help promote gut-friendly bacteria.
5. Fermented pickles: Naturally fermented pickles made without vinegar are loaded with probiotics that support our digestive health.
6. Beetroot: Fermented beetroot juice improves digestion and is suitable for lactose-intolerant people.
7. Whole wheat bread: Some whole wheat breads contain fermented fibres that act as food for good bacteria.
8. Apples: These are rich in fibre and polyphenols. They help feed the good bacteria in your gut and promote regular bowel movements.
9. Green peas: These are a rare plant-based probiotic. Just one serving can provide your daily probiotic needs.
10. Kefir: This fermented milk drink contains over 60 strains of bacteria and yeast. It helps with metabolism, immunity and digestion.

Probiotics side effects

Probiotics are generally considered safe. However, they can cause side effects in some people, especially when introduced suddenly. The most common side effects of probiotics are:

1. Digestive changes: In the first few weeks, temporary bloating, gas, diarrhoea or constipation may occur. These symptoms usually subside as the body adjusts.
2. Thirst and constipation: Some yeast-based probiotics can cause increased thirst and constipation.
3. Headaches: Certain fermented foods, such as sauerkraut, yoghurt and kimchi, contain amines, like histamine, which may trigger headaches in sensitive individuals.
4. Histamine intolerance: Some probiotic strains, such as Lactobacillus buchneri, L. helveticus and L. hilgardii, may raise histamine levels in the gut. This can cause allergy-like symptoms, like rashes, itchy eyes or nasal congestion.
5. Allergic reactions: Probiotics may contain common allergens like dairy, egg, soy or yeast. Always check labels if you have any food allergies or intolerances.
6. Issues with synbiotics: Some probiotic supplements also include prebiotics like inulin and lactulose. These fibres can cause gas and bloating in some individuals, especially when taken in large amounts.

Who should not take probiotics?

Probiotics are beneficial for most. However, they may also pose risks for certain people. They include:

• People who have weakened immune systems as a result of chemotherapy, HIV/AIDS or immunosuppressant drugs.
• Premature infants or newborns with low immunity.
• Post-surgical patients, especially those with central venous catheters.
• People with histamine intolerance, as some strains may aggravate symptoms.
• Those with severe allergies to dairy, soy or yeast.
• People with acute pancreatitis. Research suggests an increased risk of mortality when probiotics are used.

Conclusion

Probiotics are a powerful way to support your gut, boost immunity and aid digestion, but only when used responsibly. You can include them in your diet through curd, kefir, idlis, dosas and other foods rich in probiotics.

Looking after your gut is a great step towards better health, but don’t forget the bigger picture. Investing in a reliable individual health insurance plan or critical illness insurance can offer you peace of mind for life’s unexpected turns. A solid health insurance policy not only helps cover the cost of medical treatments but also ensures you have access to timely care and support when you need it most.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.