Probiotics, as it all starts in the gut!

The word "Probiotic" means "for life". Care to know what is it?

Probiotics are foods with live microorganisms which are intended to maintain or improve "good" bacteria in the body. Sounds weird, right?

In an era of microbial warfare, we have microbes which do good to us. Strange?

There is another term called prebiotic which refers to food which act as food for our microflora (gut microbes). Prebiotics are generally used to maintain the balance of the normal microflora. These are specialised plant fibers which act as fertilisers for the growth of good bacteria in our gut.

In 1907, Russian scientist Metchnikoff suggested that it would be possible to replace or modify, the gut microbial flora with useful microbes.

Bifidobacteria was the first good bacteria to be isolated from an infant's gut, who was breast fed and was observed that treating infant diarrhea with bifidobacterium had several clinical benefits.

The concept of probiotics involved the idea that substances released by one microbe stimulated the growth of another microorganism.

Fermentation of food is a process which dates back to 5400 BC with wine making in Iran, dairy fermentation in babylon, fermentation of vegetables in China. The positive effects of eating fermented food is known for centuries.

Benefits of fermented foods is owed to probiotics which is responsible for production of vitamins, support rate of metabolism, detoxifying chemicals, promoting cell growth, production of enzymes, better absorption of nutrients and removal of pathogenic microbes from the body.

An added benefit is increasing shelf life of the food.

Fermented foods can be classified into cultured vegetables, high salted meat , alcohol fermentation, leavened breads, lactic acid fermentation and vinegar fermentation.

A common example is souring of milk due to lactic acid bacteria, where lactose, which is the sugar is converted to lactic acid(preservative). Lactobacilli , is responsible for this and produces and array of flavour and improves digestion.

Let's take a look at some important principles to keep mind while fermenting:

1. Adding salt to foods high in protein will cause a chemical breakdown, which inhibits spoiling and produces taste.

2. Yeast when leavens the bread, the carbon dioxide creates an anaerobic environment, killing microbes in the bread, making it safer.

3.Alcohol fermentation, produces alcohol which improves overall shelf life, as it is germicidal.

4.Lactic acid fermentation, produces lactic acid which protects against pathogens by lowering body's pH.

5. Vinegar fermentation, in which acetic acid can inhibit bacterial growth.

Following are a few common ideas about how foods can be fermented:

Vegetables: Pickles, Vinegar, Salsa.

Fruits: Chutney, Jam, Wine, Sauce.

Beans: Soy Sauce.

Grains: Breads, Crackers.

Dairy: Yogurt, Cheese, Buttermilk, Sour Cream.

Fish: Fish Sauce, pastes.

Meat: Salted cuts, Salami, Sausage.

Although a lot of commercial probiotic brands are available, we can start with these basic products right from our kitchen. We can start with Curd, Buttermilk, Pickles, Coconut Milk, Wines, Homemade Sauerkraut, vinegar olives,plums, etc.

Some Indian traditional fermented foods are Idli, Dhokla, Dosa, Akhuni(Fermented soybean), Paneer .

For ease and a smooth start, I have mentioned some easy recipes which can be a part of your meals:

Simple Sauerkraut:

1.Shredded cabbage or carrots

2.Coarse salt or fine salt

3.water filtered.

Mix and bottle up.

Pickled Garlic and Lemon:

1. garlic cloves.

2.Grated lemon zest.

3.fine salt.

4.coarse salt.

5.Mint.

6.water.

7.whey.

Mix and bottle up.

Carrot and ginger Kraut:

1.Grated carrot and ginger

2.Whey.

3.coarse salt.

4.Filtered water.

Mix and bottle up.

So, addition of probiotics and prebiotics ( together as synbiotics) might improve gut health as Hippocrates quotes "All diseases begin in the gut".

Keep calm and stay fit!