If you eat a fairly typical american diet, how have you added probiotics?
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Anonymous
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I think I eat a pretty healthy version of an American diet, but a gaping hole is probiotics. I do take a supplement, but I'd rather get probiotics from fermented foods. Has anyone found a way to add fermented foods that fits into their diet?
A typical eating day for me is: Breakfast: eggs, wheat toast, coffee Lunch: salad with lots of veggies, feta, chickpeas or leftover meat from dinner or tuna, olives Dinner: lean protein, grilled veggies, some sort of starch sometimes like potatoes or rice or couscous OR something ethnic - indian food in the instant pot, stir fry with rice, etc. Where do I add in fermented foods and what do you think I could make a habit out of? |
Anonymous
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This may not be your thing, but I love snacking on triscuits with a smear of hummus and some kimchi on top.
We've also enjoyed yogurt an berries |
Anonymous
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I have started drinking a glass of keifer when I finish work, added a little honey at first but now love it just plain.
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Anonymous
| I'll occasionally get on kefir kicks. But it's not a standard staple of my diet. |
Anonymous
| Drink a small cup of kefir or kombucha daily |
Anonymous
Is there a brand you recommend? I have easy access to Trader Joe's and Whole Foods. I don't really like sweet foods. |
Anonymous
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You really need to increase your fiber intake. Probiotics thrive when you gut has prebiotic fiber for them to eat.
onions, leeks, garlic, whole oats are easy to eat more of. |
Anonymous
| Why _must_ you consume probiotics? |
Anonymous
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And in general, just try to eat a LOT more vegetables than the standard american diet. Otherwise the probiotics just go right through you. They have nothing to live on in your gut if you don't eat a lot of the proper fiber.
The Wahls Protocol gives a crazy high goal for vegetable consumption but if you at least aim for it you will be eating a ton more fiber than most people: 3 Cups of leafy green vegetables: kale, spinach, dandelion greens, arugula, lettuces, collards, microgreens, watercress, swiss chard, bok choi. 3 Cups of "brightly colored" vegetables or fruit: peppers, carrots, tomatoes, berries, oranges, kiwi, zucchini with skin; pomegranite, olives, prunes, sweet potaties, mangoes, yams 3 Cups of sulphur vegetables: Leeks, onions, chives, brussel sprouts, cauliflower, broccoli, cabbage, radishes, mushrooms. 2 garlic cloves= 1 cup of sulphur veggie Make smoothies, salads, sautees... try to eat as many cups as you can. The fiber will help the probiotics you are getting in your fermented food thrive. |
Anonymous
They are very good for the health of your gut. |
Anonymous
Evidence-based research employing RCTs ? Because the literature I'm reading via NIH is a lot of hope and some promising early results with small population samples. Or is this a TikTok thing |
Anonymous
| Yogurt, kefir, labneh, sauerkraut, etc., plus more fruits and veggies because fiber is critical for gut health. |
Anonymous
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I eat pretty similar to you and have great GI health so I don’t try to force probiotics. I keep plain yogurt in the fridge and I use that for sauces and dips but not daily. I think avoiding things that harm the gut (sugar and any foods that you personally don’t tolerate well) is 90% of the battle and probiotics make a minimal difference (if any). And some of the supplement probiotics actually cause upset.
Do you have any GI issues? |
Anonymous
| I love kombucha. Kimchi as well is a fantastic addition to any salad or breakfast or just as a snack. A spoonful of sauerkraut a day, Greek yogurt or kefir - there’s lots of ways to get them in! |
Anonymous
| Mostly kombucha, yogurt, and kefir. Sometimes sauerkraut. |