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In the age of super foods and a quest for super-fitness, you’ve probably heard about probiotics. But do you really need them? Find out.
What with Yakult commercials starring a vibrant Kajol and the surfeit of probiotic curd brands on the supermarket shelves, it is highly unlikely that you haven’t heard about this supposedly miraculous digestive aid. But what exactly are probiotics? Which ones should you take and in what form?
Here’s the lowdown on probiotics.
Probiotics are live microorganisms or ‘good bacteria’ that are believed to help improve health. It may seem strange that you are consuming live organisms, but remember that your digestive system already hosts more than 500 types of bacteria.
Fun fact: You already carry around about 1.5-2.5 kg of bacteria in your body. Gross? Not quite.
“Probiotic bacteria reduce the growth of harmful bacteria and promote a healthy digestive system,” says Dr. Neha Sanwalka, Ph.D Health Sciences, and Director of NutriCanvas. She explains that regular consumption of probiotics provides many health benefits, such as the following:
Studies show that different strains of probiotics provide different benefits. “Dahi or curd contains lactobacillus, and is very beneficial to health. Curd is one of the best sources of probiotics in our diet and Indians have always known the benefits of eating curd” says Dr. Sanwalka.
Probiotics can be consumed in the form of tablets and fortified foods.
Tablet options – Vizyl, ViBact, GutPro, Bifilac (to be taken only under doctor’s supervision).
Foods – Yakult fermented milk drink, b-Activ and Nutrifit from Mother Dairy, Nestle Acti Plus Dahi, Amul Prolife buttermilk and ice cream etc.
“There is no ‘best brand’ of probiotics. They all work the same way,” points out Dr. Sanwalka.
Dr. Sanwalka explains that there are no specific signs that you need to watch out for, to start taking probiotics. You can include them in your daily diet because of their healthful properties. However, probiotic use is specially recommended when you’re suffering from medical conditions, taking antibiotics, or recovering from surgery.
Preeti Bhatia, a freelancer in her 30s, started consuming probiotics when she got sick with candida. “I use milk and water kefir, and high quality probiotic supplements. I must say, they really work,” says Preeti.
“Probiotics grow naturally in a healthy intestine, so there is no need to consume supplements on a daily basis. I recommend consumption of natural probiotics such as curd, fermented soymilk, sauerkraut, kimchi, kefir, kombucha tea, miso soup, tempeh, olives stored in brine, and fermented homemade pickles,” says Dr. Sanwalka.
Ferment cabbage, potato, radish, carrot, or beetroot for a healthy daily dose of probiotics.
There are many probiotic tablets available over the counter. However, it is better to be cautious about self-treatment. “It is always advisable to take probiotic tablets only after consulting a doctor because you are consuming large doses of live bacteria,” advises Dr. Sanwalka.
However, natural probiotic foods are safe to consume every day. Preeti too prefers homemade probiotic foods to any other in the market. Regular consumption can bring you a host of health benefits. “You feel more energetic, your immunity is strong and your bowel movements are great, to name a few,” says Preeti.
Here are some natural probiotic foods that you can include in your daily diet.
Yoghurt
Our good old homemade curd is a great source of good bacteria. Continue enjoying your daily dose of dahi.
Kefir
Kefir is a delicious drink made by fermenting milk with a starter culture of bacteria and yeast, also known as kefir grains. You can drink it straight, add it to smoothies, or flavour it with dried fruits. Bad news is that the grains are not easily available in India. Preethi sourced hers from the US and Australia.
Kombucha
Kombucha is a kind of sweetened tea fermented with yeast and bacteria. Here are the step by step instructions to brew kombucha. And here’s where you can pick up the “scoby” to make kombucha.
Sauerkraut
Sauerkraut is made from just cabbage and salt. Massage the salt into finely shredded cabbage and leave it to ferment for a few days. Here’s how you do it.
Lacto fermented vegetables
You can easily lacto-ferment vegetables using a medley of veggies, salt, and whey. Check this link for detailed instructions.
The health benefits of probiotics are undeniable, regardless of the form you choose to adopt. So are you ready to give them a go? Tell us what you think.
Photo credit: lu_lu (used under a CC license)
Nisha Salim is a self-employed writer and a social media junkie. read more...
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UP Boards Topper Prachi Nigam was trolled on social media for her facial hair; our obsession with appearance is harsh on young minds.
Prachi Nigam’s photo has been doing the rounds on social media for the right reasons. Well, scratch that- I wish the above statement were true. This 15-year-old girl should ideally be revelling in her spectacular achievement of scoring a whopping 98.05% and topping her tenth-grade boards. But oddly enough, along with her marks, it’s something else that garners more attention – her facial hair.
While the trolls are driving themselves giddy by mocking this girl who hasn’t even completed her school yet, the ones who are taking her side are going one step ahead – they are sharing her photoshopped pictures, sans the facial hair, looking nothing less than a celebrity with captions saying – “Prachi Nigam, ten years later”.
Doctors have already diagnosed her with PCOD in their comments, based on photographic evidence. While we have names for people shamed for their weight – body shaming, for their skin colour- racism, for their age- age shaming, for being a female- sexism, this category of shaming where one faces criticism for their appearance has no name. With that, it also has zero shame attached to it.
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