Probiotics are the bacteria living in the digestive tract, also known as “gut flora” or “gut microbiota.” They help us digest and absorb our food better and even fight off disease. These bacterial properties of probiotics help you with improved digestion. It can help you with weight loss as well. Here in this article, we will talk about Keto-Friendly Probiotic Foods.
During summer, digestion becomes a bit inconsistent. This is majorly owed to sudden changes in our daily routines owing to the changes in the environment. You should keep yourself hydrated and make it a point to eat a majority of foods that are easy to digest. You should include probiotics in your diet as they can be helpful in terms of improving digestion. This article will help you learn how Keto-Friendly Probiotic Foods can help significantly improve digestion and assist with weight loss.
Keto Diet is a popular diet that shows promising results for achieving quick weight loss. As the ketogenic diet essentially involves eating moderate protein, high fat, and extremely low carb foods so it is important to incorporate the right amount of food. Any inconsistencies in the consumption of your macronutrients can have a significant negative impact on the working of a keto diet. Keto-friendly probiotic foods can help greatly in contributing to this.
Let us look at the benefits of Keto-friendly probiotic foods for gut health.
What are Probiotics?
Making sure that our gut bacteria is in a good condition is an important step towards maintaining optimal digestive health, and, as a result, our general health and immunity also improve.
The most popular ways to do that are to consume probiotic supplements and simply eat foods that are rich in probiotic bacteria.
Probiotic supplements are widely available on the market. Furthermore, there are plenty of tasty foods that contain live cultures and that are extremely beneficial for gut flora.
Although all of them are quite low in carbs, too, so you could have them even if you’re following a low-carb or a ketogenic diet!
While some are slightly higher on carbs, you can fit them in your daily macros from time to time, and the effects on your gut health will be great.
The Benefits Of Probiotic Foods
Probiotics, and probiotic foods, in particular, have numerous benefits, related not only to the health of your gut but also to your overall health.
Here are some of their benefits:
Improved Gut Health
There are two main types of bacteria that live in our intestines: Harmful and friendly.
Generally, these two types of bacteria coexist in an equilibrium of a sort, friendly bacteria helping control “bad” bacteria.
At times this balance is disturbed, however, this can be the result of an illness (especially infections affecting the GI tract), antibiotics, unhealthy diet.
This helps restore the balance between these two types of bacteria, controlling the overgrowth of harmful bacteria and helping “good” bacteria colonies re-establish themselves.
Relief From Diarrhea
Diarrhea can lead to different causes, and can also be a symptom of the worsened condition of friendly bacteria, for example, after taking antibiotics.
Restoring the balance in your gut is a necessary step in the management of diarrhea, and will help you lessen its severity and duration.
The Strong and healthy immune system
Probiotics efficiently regulate the function of immune cells, in turn, protect your body against illness.
It is particularly beneficial as far as respiratory and urinary tract infections are concerned.
Perhaps surprisingly, probiotics can even help lessen the severity of certain allergic reactions and also prevent eczema from occurring in children.
Protection against inflammation and type 2 diabetes
A strong, healthy, diverse gut microbiota is capable of controlling chronic low-grade inflammation, and, as a result, in lowering the risk for developing type 2 diabetes and insulin resistance later in life.
A low-carb diet helps controlling blood sugar levels. If you combine it with consuming probiotic foods, the risk of suffering metabolic diseases, such as type 2 diabetes decreases.
Many research papers show that probiotics can also be very beneficial in controlling the symptoms of some autoimmune disorders, especially ulcerative colitis, by reducing inflammation.
Now let us look at some best ways to get some probiotics from your diet.
Sauerkraut is made with fermented cabbage. It is low caloric and rich in fiber. You can include it in a keto diet for weight loss and better digestion. The enzymes present in sauerkraut contains help the body to absorb nutrients easily.
This is is a sweet, fizzy drink that is made with yeast and fermented tea. It is made by fermenting sweetened green tea or black tea. The drink is very healthy for the liver and your gut. It is low in calories and can be included in your keto diet for weight loss.
Yogurt proves to be a summer-friendly probiotic food that is great for giving a boost to your digestion. It contains good fat and protein. Yogurt may contain some carbs but one can include them in the keto diet. You can consume it in decent amounts every day. 1 cup of yogurt after lunch or dinner can help in maintaining digestion during summer.
Kimchi is another popular probiotic food. It is made with fermented vegetables. Not only can it help in improving digestion, but it can also help in preventing yeast infections. You can prepare kimchi with cabbage, garlic, salt, vinegar, chili peppers, and other spices.
Pickle is made by fermenting cucumbers. Pickles are fat-free and low in calories. You can add these to your keto diet, guilt-free. Pickles help in promoting the growth of healthy bacteria in the gut. It is a healthy probiotic that has the capacity to prevent stomach issues during summer.
Kefir, including coconut kefir and kefir made with nut milk, is a drink made out of milk (or another liquid that contains natural sugars) to which kefir grains have been added, which ferment it (and which are removed afterward).
It’s popular in Russia and Eastern Europe and is now gaining popularity in other European countries and Northern America, because of its health benefits.
Kefir contains a good amount and a diverse population of probiotics, which makes it particularly beneficial. On top of that, kefir even has antibacterial and antifungal properties and might be protective against certain cancers, such as gastric cancer.
Natto is another Asian product made by fermenting soybeans similar to tempeh.
It’s made using a bacteria named Bacillus subtilis and has a very strong and distinctive flavor.
Apart from being rich in probiotics, it is also rich in vitamin K2 content, which plays an essential role in maintaining optimal bone health, lowering the risk of fractures, and also contributes controlling the risk of developing heart disease.
Some Types of Cheese
Many types of cheese on the market do not contain any live bacteria, as they undergo pasteurization or have undergone other processes that kill the probiotics, but some of them do.
Raw cheese and aged cheese (such as blue cheese) both contain probiotics.
Feta, gouda, Emmental, provolone, cheddar, mozzarella are some examples.
WHY YOUR GUT NEEDS TO ABSORB FATS
Your body needs fat to survive. As, fats are one of the main sources of energy while on the Keto Diet, your digestive system needs to be able to absorb it. Your body also needs the short-chain fatty acids that probiotic bacteria provide to function properly.