Gut and Brain Friendly: Probiotics

What Are Probiotics? Gut and Brain Friendly Probiotics

Expert Dietitian Özge Uçucu / 2021-09-27

In the light of science, which often includes the relationship between the gut microbiota, the gut and the brain axis, we can say that our whole body is affected by our gut health. The frequently encountered 'probiotic' can be a supporter of many physiological conditions in the body, such as faulty diets, infection situations, changing production conditions, oxidative stress, lack of physical activity or injuries during sports, and even feeling psychologically depressed.

Recent studies argue that disruptions in the microbiota can lead to different diseases, while also showing that probiotics can restore the composition of the gut microbiome. In this case, we can say that regular probiotic intake is very effective both in eliminating our current disease and in long-term protection. So how can we get probiotics, what are the most appropriate forms of consumption?

We can obtain probiotic bacteria naturally in fermented foods. Yogurt, kefir, homemade pickles, tempeh, sauerkraut (German pickles), kimchi, miso, natto, kombucha are the best examples. Coming to prebiotics that feed probiotics, we can list foods such as garlic, yams, onions, leeks, asparagus, barley, oats, flax seeds. It will be possible to consume an intestinal-friendly, anti-carcinogenic food with pickles made with red onion, vinegar, garlic, and beetroot, and to increase oxygenation capacity and sports performance with beet consumption.

It is also possible to take the probiotic into the body with supplements. When it comes to supplements, it can be a mixture of different types of probiotics. There are also studies showing that the intake of probiotics with supplements can strengthen the immune system of athletes, support recovery by helping sleep patterns, and contribute to the performance of athletes with their effects on the digestive system. Let's underline that in addition to choosing the right probiotic, its use in the appropriate form and at the appropriate time is also very important.

KEFIR SMOOTHIE

It is a very light alternative that can be added to diet programs with pleasure, both to reduce oxidative stress by increasing the vitamin C content and increase its nutritional value, and to strengthen immunity by further supporting the intestinal flora. A great solution for those with bowel problems! (Those who are lactose intolerant may prefer the lactose-free version.)

1 cup of kefir

1 handful of parsley

1 apple/3 tbsp pomegranate

1 tsp freshly ground flaxseed

OMEGA 3 RICH GUTUL-FRIENDLY DREAM MEAL

4 tbsp yogurt + 2 handfuls of purslane + 2 walnuts + 1 clove of garlic + 1 tsp freshly ground flaxseed

Omega 3 sources, purslane, walnuts and flax seeds, when combined with yogurt and garlic, are incredibly beneficial for our health! We protect our cognitive health and heart with walnuts, which provide satiety for a longer time. We are waging a holistic war against free radicals with the miraculous effect of garlic. We heal our body by combining purslane, which is rich in fiber, iron, magnesium and potassium, and contains the highest amount of omega 3 among green leafy vegetables, with yogurt. Be sure to consume purslane with its stems and leaves.

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