There are numerous studies that have demonstrated the role of probiotics in supporting digestive health, mental health and immune function.

Probiotics can be bacteria, fungi, or other single-celled microorganisms that are naturally occurring in the human body but also grow in food during the fermentation process.

Since its first appearance in 1960, the definition of the term “probiotics” has undergone a number of changes, especially with regard to food labeling. The International Scientific Association for Probiotics and Prebiotics states that probiotics are microorganisms that must provide a clear health benefit and emphasizes that “only strains with scientifically proven health effects should bear the name probiotic.”

How do probiotics work?

The mechanism of action of probiotics can vary depending on their type and individual needs, but in fact, these microorganisms have several ways to affect overall health. They attach to the intestinal walls and take up space, thus preventing the overgrowth of harmful bacteria, thus helping to maintain a healthy balance of intestinal flora.

Another mode of action of probiotics is to restore the intestinal flora after taking antibiotics. Antibiotics are able to destroy not only harmful bacteria, but also useful ones. Probiotics help repopulate the gut with “good” bacteria, thus preventing imbalances and possible digestive problems.

Probiotics can also strengthen the immune system, helping to protect against infections and support the body’s resistance. They produce chemicals that suppress the growth of harmful bacteria and support the health of intestinal cells.

Another way probiotics work is by producing enzymes and nutrients that help break down food and release nutrients. This facilitates digestion and ensures optimal assimilation of nutrients in the body.

In addition, it has been found that probiotics can affect the connection between the gut and the brain, known as the gut-brain axis. By producing neurotransmitters such as serotonin and dopamine, they can affect mood and overall mental health.

An interesting aspect is that certain strains of probiotics are also beneficial for vaginal health by maintaining an acidic environment in the vagina and inhibiting the growth of harmful bacteria.

Foods and drinks rich in probiotics

Products with the highest content of probiotics are products obtained by fermentation. In Romania, local probiotics par excellence are borscht and sauerkraut. Here is a list of the best foods and drinks rich in probiotics.

yogurt

Yogurt is one of the most popular and affordable foods rich in probiotics. It is produced by fermenting milk with active cultures of bacteria that convert lactose (milk sugar) into lactic acid. This fermentation process gives yogurt its characteristic taste and enriches it with beneficial bacteria.

Yogurt traditionally contains two main types of probiotic bacteria: Lactobacillus acidophilus and Bifidobacterium bifidum. These bacteria are known for their ability to maintain a healthy balance of intestinal flora.

kefir

Like yogurt, kefir is made by fermenting milk with specific cultures of probiotic bacteria. The fermentation process turns the lactose in the milk into lactic acid, which gives the drink a slightly foamy consistency and a slightly sour taste.

Kefir contains a wider range of probiotic bacteria than yogurt, such as: Lactobacillus acidophilus, Lactobacillus kefiri, Bifidobacterium, Streptococcus and Lactococcus.

Cheese

Cheese does not contain such a rich variety of probiotics as yogurt or kefir, because the fermentation process does not involve the addition of probiotic cultures, but depends on the natural bacteria found in the milk.

Some of the probiotic bacteria that may be present in cheese include Lactococcus lactis, a lactic acid bacteria used in the fermentation process of dairy products, and Lactobacillus acidophilus, a strain known for its role in maintaining the balance of intestinal flora.

Some aged cheeses

A few types of aged cheeses that may contain some probiotics include Gouda cheese, which may contain strains of Lactobacillus acidophilus, and Cheddar cheese, which may contain probiotic bacteria such as Lactobacillus acidophilus and Bifidobacterium.

Ripe Roquefort cheese may also contain beneficial bacteria, but the levels may be low compared to other sources.

Pickles

Cucumbers are obtained by natural fermentation with strains of wild probiotic bacteria that come from fresh vegetables and fruits. The exact amount of probiotics in pickles can vary depending on the type of pickled vegetables, cooking method and fermentation conditions – temperature, fermentation time, salt level, etc. Additionally, in some cases, commercial processing or pasteurization processes can reduce the amount of probiotic bacteria in pickles.

Here are some types of pickles and examples of the probiotic bacteria they contain:

• Sauerkraut: Lactobacillus plantarum and other lactic acid bacteria may appear during fermentation;
• Pickled cucumbers: may contain Lactobacillus cucumeris, a bacterium specific to the fermentation process of cucumbers;
• Pickled Donuts: May also contain lactic acid bacteria such as Lactobacillus brevis and Lactobacillus plantarum;
• Mixed Pickles: Contains several types of vegetables and can add a variety of lactic acid bacteria to the mix, thus providing a wider range of probiotics.

borsch

Borscht is a traditional food in Romanian cuisine and many other Eastern European cuisines. Borscht is produced by fermenting the carbohydrates contained in its main ingredients. The most popular method of preparation is the fermentation of barley, wheat or other cereals, as well as vegetables such as beets or cabbage.

The fermentation process can lead to the development of beneficial lactic acid bacteria, such as Lactobacillus or Bifidobacterium, which can have a positive effect on gut health. These bacteria can help maintain a balanced gut flora and improve digestion. Enzymes produced during fermentation can also help break down food and absorb nutrients.

olives

The process by which fresh olives are transformed into the edible olives we find in commerce is fermentation.

Fermented olives may contain various lactic acid bacteria, especially strains of Lactobacillus and Leuconostoc. These bacteria develop during the fermentation process and contribute to the transformation of olives into food that is easier to digest and has a characteristic taste.

Specific probiotics and exact amounts may vary depending on the type of olives used, fermentation method and storage conditions.

Kimki

Kimchi is a traditional Korean dish made by fermenting vegetables, especially cabbage, along with spices such as chili peppers, garlic, ginger, and salt. A variety of beneficial probiotics such as lactic acid bacteria are produced during the fermentation process. These probiotics can help balance the gut microbiome and support digestive health.

Tea tea

One of the most popular fermented drinks with a centuries-old tradition, but which has become extremely popular recently, is kombucha. Kombucha is a slightly carbonated beverage made from tea, sugar, and a symbiotic culture of bacteria and yeast, known by the acronym SCOBY.

Despite the low alcohol content (about 0.5% alcohol by volume), most brands of kombucha are considered non-alcoholic.

The specific probiotics in kombucha may vary depending on the ingredients used and fermentation conditions. However, some of the common strains of lactic acid bacteria that may be present in kombucha include Acidobacter, Gluconacetobacter, Lactobacillus, and other beneficial bacteria. Yeasts such as Saccharomyces cerevisiae and Brettanomyces can also participate in the fermentation process and contribute to the aromatic profile and bioactive content of the beverage.

Miso

Miso is one of the most versatile food sources of probiotics. This fermented paste is made by combining soybeans with a leaven known as koji, a type of mold made from rice. This process, which takes several months, results in a paste with a wonderful aroma, enriched with umami taste, which can be used in an impressive variety of culinary preparations.

Miso contains a variety of probiotics, such as lactobacilli and lactic acid bacteria, which can support digestive health and support bacterial balance in the gut. Miso can also contain other strains of bacteria and yeast that result from a complex fermentation process.

Fish sauce

Fish sauce, a staple ingredient in Asian cuisine, is made by fermenting small fish (usually anchovies) with salt. The fermentation process can take months or even years, and as a result, live beneficial bacteria are present if the fish sauce is not pasteurized.

Fermented hot sauce

Fermented hot sauce is obtained by fermenting hot peppers. Many hot sauces are prepared by mixing hot pepper with vinegar and salt, sometimes adding other spices. There are also options in which hot pepper is combined with salt and water, after which it is stored in a hermetically sealed jar, as a result of which lactic acid fermentation occurs.

Pickled seaweed

Pickled seaweed is made by fermenting certain types of seaweed, such as nori or wakame, along with other ingredients such as soy sauce, vinegar, sesame oil and spices.

In general, seaweed, including pickled seaweed, may contain a type of probiotic known as lactic acid bacteria. These bacteria are produced during the fermentation process and can help improve gut health. Seaweed is also rich in fiber, vitamins and minerals such as iodine and iron.

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