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Seems like we’ve hit a tipping point – lots of people (especially Jamie Lee Curtis) are talking about getting “regular” and everybody’s jumping on the probiotic bandwagon these days. So, what are these probiotics and what do they do for us?
When you get sick, you may take an antibiotic. Probiotics, on the other hand, may help you stay well. “Biotic” means “relating to life” so probiotic basically means “supportive of life.” There are hundreds of different species of these friendly organisms colonizing our digestive track and competing with potentially harmful pathogens. Here at Whole Foods Market, we’ve known about this good stuff for a very long time, and we continue to offer foods and supplements that contain these ever-popular bacteria.
But wait! Did I say bacteria? Isn’t that bad? Well, some bacteria are bad – they are pathogenic in the human body, meaning they can cause illness. But, there are plenty other bacteria that are really, really good! You’ve probably heard of Lactobacillus acidophilus that you find in yogurt, but there are myriad of other helpful bacteria strains — trillions of live bacteria make their home right inside of you! (And that’s usually a good thing!)
Why all of the attention now? As a nation, we have a lot of people with a lot of digestive problems. A healthy digestive tract is a huge defense because the majority of your immune system is located in your digestive system. If your digestive health isn’t up to par, chances are your immune system isn’t either. And, having a healthy digestive system means having plenty of healthy bacteria, and that’s where probiotics come in. They are critical for the health of our immune system. They synthesize vitamins, eliminate toxins and help us digest our food and absorb nutrients.
In the old days, people often ate fermented foods. Yogurt, kefir, sauerkraut, miso, kimchee, home-made pickles, and cheese are all examples of foods our ancestors prepared that contained live cultures. Nowadays, with so much of our food being pasteurized, we’ve eliminated most every source of these foods that we used to eat on a regular basis.
So, it’s a good idea to make sure your diet contains live foods and/or probiotic supplements. Next time you’re shopping with us, look for one or more of the following items, many of which are kept refrigerated:
- Live cultured pickles
- Live cultured sauerkraut
- Live cultured kimchee
- Live pickled veggies
- Live cultured salsa
- Unpasteurized miso
- cheese
- Assorted beverages such as Synergy drinks and kombucha tea
- Yogurt with live cultures (not all commercially sold yogurt or frozen yogurt have live cultures)
- Kefir – a popular cultured dairy drink
- Probiotic supplements – we have a large selection in our Whole Body Department
Remember to look for “live” food (it will say so on the package) and try to eat a variety of such foods in order to get different strains. Fermented foods are loaded with beneficial bacteria. If you have digestive concerns, they are helpful in competing with unfriendly bacteria, but it is possible to over-do it initially. Starting slowly is a good idea. I usually recommend just a teaspoon with a meal. Then, work your way up gradually to 1/4 to 1/2 cup daily. If you have digestive concerns, be sure to check with your health care practitioner.
For a quick lunch filled with fermented foods, make a sandwich with raw milk cheese slices, ripe tomatoes, fresh live sauerkraut, German-style mustard or your favorite mayonnaise on dark rye or pumpernickel bread.
Have you ever experimented with making your own yogurt, kefir or cultured veggies? If so, I would love to hear about it. Or if you have a favorite way to get your probiotics, let me know that too!
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I make my own Greek yogurt with a yogurt maker I purchased at Amazon.com. I use organic milk and started it with Oikos greek yogurt. I strain it and store in in the refrigerator. I mix fresh blueberries, raspberries, blackberries or strawberries with the yogurt. I think it is so fabulous.
I made enough for a group of 40 ladies recently and they couldn’t believe how wonderful it was. I also made homemade granola and creme fraiche. Using the granola, creme fraiche and berries, I made yogurt parfaits for the group breakfast.
May 25th, 2009 at 11:23 am
http://bigrawblog.blogspot.com/2009/02/make-your-own-natural-raw-sauerkraut-no.html
You will need:
1 large (4 cup) wide mouth jar with lid
Large bowl
Good knife or Grater or Food processor
1 med head of cabbage
1 tbs salt
Peel off any outside leaves that are wilted and throw them away. Then peel the first good leaf of the cabbage and set it aside. This leaf will top the cabbage while it ferments.
Slice fine, grate or chop with slicing blade in food processor, 1 head of green cabbage.
Put cabbage in a large bowl, add 1 tbs salt, stir well and pound for 10 minutes, until it’s very juicy.
Transfer the salted, pounded, juicy cabbage and the juice into large jar, packing it down tight as you go. Don’t leave any air inside. Air bubbles will mess up the fermentation. Leave at least one inch of space at the top of the jar.
Cut the leaf you set aside to size that fits inside the jar. You want to cover the top of the cabbage so no air, dust or bacteria can get in. Set the lid on but don’t tighten it. The kraut will swell and juice will drip down the sides. I put it in a cool, dark place, a cupboard. I set it on a towel to catch the drips and don’t touch it for 3 days.
In three days (less if its warm, longer if it’s cool) your sauerkraut will be ready. It should smell sour and taste salty and sour and it should be crispy and crunch when you bite it.
There is another post of me making sauerkraut with more photos HERE
Safety information from Wikipedia:
“Once made, sauerkraut is a very safe food because its high acidity prevents spoilage. USDA also recommends pasteurizing sauerkraut for storage. This is not necessary if the raw sauerkraut has been properly made and stored, and will needlessly diminish the nutritional value. A slimy or excessively soft texture, discoloration, or off-flavor may indicate spoilage.”
http://en.wikipedia.org/wiki/Sauerkraut
May 25th, 2009 at 6:47 pm
Thanks for this informative post! I’ve been hearing a lot about probiotics lately, and I’m skeptical of trendy yogurts just hopping on the bandwagon. I’ll have to take a look around Whole Foods for some of the items mentioned here.
May 26th, 2009 at 7:32 pm
I regularly make my own raw milk yogurt, using fresh raw milk from a local farm, and mm, is it good! Very thick and creamy. Very sour, of course, so you have to add some sweetener, but a little honey does the trick (and if you add a little vanilla extract… wow!). I make my own yogurt so that I can have it raw, but it’s a really good deal – a gallon of raw milk goes for $7, so each quart of yogurt is only $1.75. It’s also pretty easy – I don’t even use a yogurt maker. I just set up a little makeshift double broiler, a Corningware pot inside another pot with a few inches of water (using a glass lid on the bottom to keep it level), then use a little thermometer I got at Kroger to bring it up to 110, then add around three tablespoons of yogurt from my last batch, pour it into a mason jar, and leave it overnight in a cooler with about an inch of hot water in it (to keep the yogurt warm and help it ferment). Very simple, and I just love having a little army of yogurt-filled mason jars in my fridge that keep for months!
May 27th, 2009 at 5:39 am
I have to watch sodium content so I’m looking for information re pickling, sourkraut and smoking salmon, i.e., ways to reduce the residual sodium content.
May 28th, 2009 at 7:24 am
Mutaflor, a prescription probiotic is gaining popularity among doctors who practice Functional Medicine. It is a German prescription drug that contains the beneficial (Nissle 1917) strain of E. Coli. It was discovered by a German bacteriologist and the drug is widely prescribed and covered by insurance companies in German speaking countries. Unfortunately, the US FDA has failed to approve the drug for use in this country.
May 28th, 2009 at 12:15 pm
what are cultured veggies? am vegan. please advise.
May 29th, 2009 at 11:13 am
is it possible to get the recipe for making your own yoghurt at home?
we used to do it in africa and i have yet to remember the “how-to” of it!!
thank you!!
May 29th, 2009 at 3:56 pm
to add: on the yoghurt recipe, i need “monkey-see-monkey-do” instructions please!!
May 29th, 2009 at 4:00 pm
I get my daily dose through Goodbelly. I got it at first because I had a coupon but now I’m hooked. Like my husband says, it makes me feel like a superhero! I drink Kefir, too, but didn’t realize this was actually good for you. I just love the taste!
June 3rd, 2009 at 9:18 am
[...] Whole Foods Market blog Healthy Tip: Probiotics are Full of Life [...]
June 10th, 2009 at 10:49 am
Great Post! Generally probiotic helps to improve digestive health. Market offers probiotic in different form like chocolate bars, drinks, etc… Choose the best you need.
June 16th, 2009 at 8:01 am
Where can I buy or get kefir grains in Maine?
July 21st, 2009 at 1:15 pm
A friend of mine says that probiotics will help with reducing a pot belly. She says it releases yeast in your body. They had to put her daughter on probiotic pills and it helped to reduce her large belly. Is this true?
November 27th, 2009 at 12:28 pm
Is there any Kombucha that tastes good ? Are there reliable studies about the health benefits ? Thanks !
November 30th, 2009 at 5:43 pm
Kraig Kanoekole: Funny thing is I just switch from unhealthy to healthy foods. Quickly, I realized that there were lots of people who always go straight-up to the drive-through thinggie and grab bunch of fatty and oily sandwiches. Huhmmmm…lately, I learn how to cook and make my own food(s). Yogurt, well? I make my own healthy yogurt, healthy dinner, breakfast, etc. Yogurt, I always use ORGANIC, ORGANIC, and ORGANIC mixtures. Yogurt is always there. From smoothies, mix-fruits, and even fruit salads I MIX YOUGURT to complete my meals. Aloha Mai Kakou to all!!!
December 3rd, 2009 at 3:40 pm
I have been taking a triple strain probiotic blend from Whole Foods for approx. 6 months now. I am fairly certain that it has helped and “cured” my twice yearly cold sores, colds/flu, digestive issues (IBS), and belly bloating. I ran out 7 days ago and have had horrible digestive problems for the last few days. I am running out after work, stocking up, and never doing that again!
December 9th, 2009 at 5:39 pm
do you carry Unpasteurized sauerkraut
January 19th, 2010 at 2:22 pm
i take young coconut water and put it in a jar for a few days and it ferments =)
February 18th, 2010 at 12:49 pm
In response to:
“# Chris B:
Is there any Kombucha that tastes good ? Are there reliable studies about the health benefits ? Thanks !
November 30th, 2009 at 5:43 pm”
I have found that the flavours of High Country Kombucha are quite agreeable to me, my favourite being Goji Berry. They are also packaged in amber coloured glass. I’m not sure if they are available at all Whole Foods, but I get mine at my local Whole Food Market.
See ya’
February 25th, 2010 at 4:24 pm