You hear about them all the time: in the commercials, from the health professionals, on the health-related forums. But what are they exactly? How can they help you? And how to get them into your diet?
Probiotics are live bacteria and yeasts promoted as having various health benefits. They’re usually added to yogurts or taken as food supplements, and are often described as ‘good’ or ‘friendly’ bacteria. Probiotics are thought to help restore the natural balance of bacteria in your gut (including your stomach and intestines) when it’s been disrupted by an illness or treatment.
(quote from NHS website) .
If you suffer from irritable bowel syndrome (IBS), probiotics are definitely the way to go! They will line your gut with friendly bacteria which are responsible for breaking down food, nutrients absorption and synthesizing vitamin B and vitamin K.
On top of that, probiotics make your immune system stronger and help prevent infections.
Sounds awesome, doesn’t?
So how can you get these healthy bacteria in your system?
The easiest way is to consume probiotic foods and drinks. There are two big problems with probiotic foods, though. Some of the foods are high fodmap (like white cabbage sauerkraut, kimchi, and kombucha), which makes eating them counterproductive for IBS sufferers.
The other problem is that bacteria in yogurts and yogurt drinks won’t survive acidic conditions in your stomach! They are killed off before they reach your small intestine, where their work really begins.
The only probiotic drink, that passed the ‘survivor test’ is Symprove.
Bacteria in Symprove are the only ones that survive stomach acidic conditions, they ‘arrive’ in the gut and multiply! Read independent tests results here:
Read more about the test here:
- Lactobacillus rhamnosus
- Enterococcus faecium
- Lactobacillus acidophilus
- Lactobacillus plantarum
Test results mentioned above show that Symprove fulfills NHS probiotic standards:
- the product actually contains the bacteria stated on the food label
- the product contains enough bacteria to have an effect
- the bacteria are able to survive long enough to reach your gut
How to help your probiotic in action?
Follow low FODmap diet (don’t worry, it’s not forever!).
Low FODmap diet helps your gut heal.
On its own, it’s usually not enough to reduce IBS symptoms, but if you combine it with probiotic treatment, you should feel good in no time.
Knowledge about the high FODmap foods can help you avoid counterproductiveness and boost effectiveness of probiotic treatment.
Mix soluble and insoluble fiber foods.
All the plants we eat contain mix of soluble and insoluble fiber. Most foods contain more of one than the other, therefore balanced diet is a way to go!
Water-soluble fiber absorbs water and helps food pass through the digestive system. It forms a gel-like substance and stimulates healthy bowel movements. Water-soluble fiber foods include psyllium husk, oat bran, flaxseeds, blueberries, and peanuts (They contain insoluble fiber, too! Please read, Low FODmap nuts list). Remember, drinking plenty of water helps healthy bowel movements as well!
Insoluble fiber doesn’t dissolve in water. Insoluble fiber foods add bulk to stool.
They are often high FOdmap (like broccoli and brussels sprouts).
Low FODmap insoluble fiber foods include raspberries, strawberries, popcorn (without butter, salt, and caramel), California avocado (contains approx. 63 percent insoluble and 37 percent soluble fiber), gluten-free whole grain bread, and brown rice.
If you’re thinking about starting probiotic treatment, I wholeheartedly recommend Symprove.
Symprove is available without the prescription, it is easy to take in the morning (no hassle!), and has a very good Trust Pilot rating. It is gluten & dairy free, and comes in 2 flavors (Original and Mango & Passion Fruit).
If you tried probiotic treatments, please let me know in the comments.
I would love to hear your stories!
Disclaimer: I received Symprove for free; all opinions are my own.
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