GSE
How to supplement probiotics - Food Sources
Food Sources of Probiotics
• Kimchi
• Sauerkraut
Yogurt is milk with
bacteria added. lactic acid
To be officially labeled "yogurt", it must
contain Lactobacillus bulgaricus (moderately acid resistant)
and Streptococcus thermophilus not . Neither
of these survives the initial digestion phases particularly well or
reaches the GI tract in great numbers. Look for brands labeled "probiotic" that contain more than these two basic yogurt strains, especially strains that
will survive stomach and bile acid pH
Most yogurt is made
from pasteurized cow's milk in N. America -
Choose ORGANIC yogurt. Needs to be free of pesticides, chemical fertilizers, antibiotics or synthetic
growth hormones.
You need at least 10 billion live colony forming
units (CFUs) to make a health difference - numbers of CFU's in yogurt can be inconsistent or even unknown.
• ORGANIC Stonyfield's
yogurt line. Includes four extra live cultures:
L. acidophilus, L. casei, L. rhamnosus and B. bifidus. and
contains 100 million cultures per gram. (i.e. nearly
17
billion CFU/ 6 oz container),
including at least 1 billion L. rhamnosus
study-supported amount of HN001 strain to improve immune system function .
Certified to strict organic standards. Contains no
artificial flavors, colors or sweeteners;
• ORGANIC Stonyfield Activia.
Contains Bifidus Regularis® (Bifidobacterium lactis DN-173 010, claimed to survive GI
journey. Number of CFUs not disclosed.
Dannon Activia (which is owned by
Stonyfield) is NOT organic.
• ORGANIC Oikis Greek yogurt.
Greek yogurt gets its extra creaminess, twice the protein, less lactose and
fewer carbs of regular yogurt from a straining method
that removes the whey (liquid) from the
yogurt. Contains three additional live cultures (as well as S. thermophilus,
L. bulgaricus): L. Acidophilus,
B. bifidus, and L. casei. One serving of Stonyfield yogurt**
contains at least one billion CFUs
of Lactobacillus rhamnosus.
Glutathione - King
of the Antioxidants
Note, however, that whey is the food containing
the highest level of precursors to the body's important antioxidant
glutathione, and removing the whey takes away this benefit.
• Mountain High Yogurt (NOT organic). Includes three extra strains: L,
Acidophilus, B. Bifidus, L. Casei and an 8oz serving provides ~20
billion CFU.
Consuming overly-sweetened yogurt defeats the
health purpose of eating yogurt.
Sugar feeds the bad bacteria;
Some producers pasteurize the yogurt after the
cultures are added to prolong its shelf life.
This
will kill off the live active cultures and eliminate health benefits. Heat
> 110°F kills the bacteria.
Yogurt is low in lactose -
allows many lactose-intolerant people to get its probiotic and nutritional
benefits without digestion problems.
BEST to make your own yogurt using a yogurt maker
This is the best way to
determine bacterial strains and ensure viability. Let
yogurt culture for 24 hours, at low heat, in order to allow the bacteria to
fully grow. Most store-bought yogurts are rapidly cultured for a couple hours at
high heat. If you can obtain raw milk from cows eating organic grass so much the
better!
Get creative with plain, unsweetened yogurt by
adding something delicious.
Chopped fruit, berries, nuts, honey, vanilla, cinnamon. Exercise your
imagination!
Kefir is milk inoculated with kefir "grains".
A bacterial mixture, including Lactobacillus kefiri and species of the
genera Leuconostoc , Lactococcus and others, along with
lactose-fermenting and non-lactose-fermenting varieties of yeast. The grains are
then strained out.
Kefir can be made from cow's,
goat's or sheep's milk. Also from plant "milks" such as soy, rice or coconut. Described
as drinkable yogurt, although rather a thick beverage.
Available in supermarkets.
Kefir usually contains more bacterial strains than yogurt and come in different
flavors.
• Lifeway Kefir.
Claims 1 cup contains 10 billion
probiotics, but an 8oz serving also
contains 8-20g (2-5 teaspoons) of sugar.
