PROBIOTICS DRINKS
WHAT ARE PROBIOTICS?
Probiotic means “for life” (pro means “for” and biotic means “relating
to life”). Probiotics are good bacteria that are one of the keys to overall
wellness. They add “good” bacteria to your gut to outweigh the “bad” bacteria. Probiotics
affect many aspects of the body including nutrient digestion and absorption,
immunity, and much more. Probiotics aid digestion by completing the breakdown
of food that was not fully digested. Probiotics also produce vitamins, including
the particularly important B vitamins, which play a key role in energy
metabolism. Probiotics have other roles in promoting health in your body. They
can inhibit the ability of bad microbes to grow in the intestines. This can
help prevent illness and disease. By producing lactic acid, certain probiotics
can lower the pH of the intestinal tract, making the environment unfriendly to
bad microbes and thus reducing the growth of bad microbes that can cause
illness. Certain probiotics can also excrete antimicrobial substances.
Antimicrobials kill pathogenic microbes. Probiotics also prevent the growth of
bad microbes by competing for nutrients and receptor sites in the intestinal
tract.
HOW DO WE OBTAIN “GOOD” BACTERIA?
By consuming fermented (probiotic) foods and drinks.
By taking probiotic dietary supplements.
Feeding the probiotics contained in the gut with prebiotics in the
form of fiber-rich foods.
THE GUT: THE CORNERSTONE OF GOOD HEALTH
The gut is the king and queen of the body systems and needs to be
nurtured by living probiotics and nourishing foods to keep it functioning
optimally.
In addition to processing and digesting the nutrients from our food,
and being responsible for effective elimination, the gut is integral to other
vital body functions. It’s home to around 80 percent of the immune system and
is also where many hormones and neurons are made and metabolized. Enzymes and nutrients
that are important for vitality are also made and housed in the gut.
Pathogens like bad bacteria and viruses can be overcome with a strong
gut, which in turn should lead to fewer illnesses. Increasing evidence shows
that an imbalance of gut bacteria can be implicated in a whole host of diseases
and conditions like asthma, allergies, arthritis, and obesity.
THE GUT: THE CORNERSTONE OF GOOD HEALTH IN THREE MAIN WAYS
Having a robust gut means that nutrients from food are better absorbed
and utilized by the body. This leads to glowing skin, stronger hair and nails,
and increased energy.
Probiotics contribute to good gut health, which leads to good
digestion, good immunity, and good emotional well-being. The bottom line: if
you want excellent overall health, focus on probiotics, good nutrition, the
integrity of your gut, and moderate daily exercise, and the rest should follow.
DIGESTION
Good health begins in the gut. The adage “you are what you eat” is
only partly true; “you are what you absorb” would be a more accurate statement.
You could eat the most nutritious diet possible, but if your gut microbiota is
weak and can’t properly digest and absorb nutrients it won’t do you much good.
That’s why having good digestion is one of the keys to having great overall
health, and why improving the function of your digestive system will help
improve your well-being.
We need a regular intake of probiotics to help digest and absorb the
nutrients from the food we eat, as well as to increase the number of good
bacteria that are essential for good health. Whether we realize it or not, we
damage our digestive system daily, through medications, environmental toxins,
food choices, and lifestyle. Consuming probiotic drinks is a delicious way to
help repair and strengthen the digestive system. The fermentation process
that’s used to produce probiotic drinks increases the nutrient profile of the
ingredients they contain and makes them much more absorbable.
THE MICROBIOTA
Your body is made up of trillions of bacteria that live in and on you.
The name of this complex and vast group of bacteria is microbiota. Almost all
microbiota live in your gastrointestinal tract. Like fingerprints, every person
has his or her unique microbiota and countless strains of bacteria make up your
microbiota. That’s why it’s a good idea to consume a variety of probiotic strains
in the form of different fermented foods and drinks to add to this diversity.
The “microbiome” is the genetic information contained in the microbiota.
IMMUNITY
The gut houses around 80 percent of your immune cells, so it’s a good
idea to first work on your gut health to enhance your immunity. Think of the immune
cells as lab technicians in white coats, interviewing suspects to see whether
they are good or bad, and calling in reinforcements if any of the suspects need
to be shown the door. Because the gut is an easy entry point for dangerous
pathogens, your digestive system acts as a barrier between you and the outside
world. This barrier has a diverse range of gut flora that helps protect against
invaders. There is also an intestinal mucus layer that lines the gut, forming
another barrier to keep invaders out of your body. Probiotics help to stimulate
the production of this mucus layer.
Even if you are generally healthy, taking living probiotics in the
form of fermented foods and drinks is an important step in increasing and
maintaining the integrity of your gut and therefore boosting your immunity.
EMOTIONAL WELL-BEING
Your gut is responsible for around 80 to 90 percent of the production
of serotonin, the amazing feel-good hormone that we all love. This is why the gut
is sometimes called “the second brain.” When the “good” gut bacteria are overtaken
by the “bad” bacteria, serotonin production and other chemical reactions in
your body are impeded.
You also have around 500 million nerve cells and around 100 million neurons
in your intestines, which communicate with your brain via the vagus nerve that connects
the brain to the abdomen.
METHODS OF FERMENTATION (MAKING PROBIOTIC DRINKS)
There are two main styles of fermentation used to create probiotic drinks:
Cultured fermentation and Wild fermentation.
CULTURED FERMENTATION
This relies on an acquired starter culture – a symbiotic colony of
bacteria and yeasts or “SCOBY” – to start the fermentation process.
WILD FERMENTATION
This is spontaneous and relies on the naturally occurring yeasts and
bacteria found in the air and on the skins of fruits, vegetables, and roots to
start the fermentation process.
Health Benefits of Probiotics Drinks
1. Hydrating: probiotic juice contains electrolytes (potassium,
magnesium, sodium, etc), which quenches thirst and hydrates better than water.
2. Helpful to maintain a happy digestive system: probiotic juice is
full of live probiotics, yeasts, and enzymes, which establish and promote
healthy digestive bacteria, assist in the breakdown of food, and ensure proper
nutrient absorption.
3. Rich in vitamins and
minerals: during the fermentation process, the vitamins and minerals in the
vegetables are infused into the liquid, providing a nourishing elixir.
4. Effective for treating various disorders, diseases, and infections:
the nutrients and probiotics in probiotic juice have been known to treat
digestive problems relating to overgrowth (or even undergrowth) of yeasts, such
as candida, vaginal yeast infections, ulcers, and constipation.
5. Delicious: Probiotic juice may be an acquired taste, but give it
time and you may find yourself craving the zesty flavors!
Temperature and Time for Making
Probiotic Drinks
The cooler your house, the slower the fermentation time of probiotic juice.
During the summer, fermentation requires less time, so it is important to pay
attention to the progress of the beverage. The time it takes to ferment probiotic
juice decreases when a starter is added to the recipe. If no starter is added,
fermentation time requires at least four days and can go longer depending on
the beverage strength you are looking for.
Equipment Needed
Making probiotics is a very simple process and you can start it right
away with little or no extra cost. The equipment is as follows:
·
Fermenting jar (use wide-mouth glass, food-grade
plastic, or stainless steel container).
·
Cheesecloth or kitchen towel
·
Rubber band
·
Long handle spoon for stirring
Simple probiotic recipe
Pineapple probiotic drink
Ingredients:
1 big Pineapple
1 tablespoon Turmeric, Ginger (Freshly grated)
1 Cinnamon stick,
1 teaspoon Clove,
1 cup (185g) Brown sugar
2 liters of well or spring water
You also need:
Fermenting jar (use wide-mouth glass, food-grade plastic, or stainless
steel container).
Cheesecloth or kitchen towel
Rubber band
Long handle spoon for stirring
Instructions:
Clean the fermenting jar thoroughly to avoid mold growth
Bring 1 cup (250 ml) of the filtered water to a boil. Add the sugar,
cinnamon stick, cloves, and herbs (if you are using any) to a heatproof
fermenting jar. Pour in the boiling water and stir well to dissolve the sugar.
Add enough of the remaining filtered water to three quarters fill the jar and
set aside to cool.
Wash the outside of the pineapple to remove sand and dirt, do not
scrub it hard because you need the bacteria on the pineapple skin for the
fermentation process.
Using a sharp knife, cut off the pineapple skin, leaving a little
flesh attached. Add the pineapple skins to the sugar-water solution and stir
vigorously.
Wash and grate the ginger and turmeric into the fermenting jar (do not
peel the skin off).
Top up with filtered water to fill the jar, if necessary, then stir
again.
Cover the jar with a piece of cheesecloth and secure it with a rubber
band.
Place cheesecloth or a kitchen towel over the jar and secure it with a
rubber band to keep the bugs out. Leave the jar in a warm, dark place for four
to six days, stirring well twice a day.
If the pineapple skins have popped out of the liquid, push them back
down to reduce the chance of the drink becoming moldy. Bubbles and grayish foam
will form on the surface of the liquid, which is completely normal and should
not be interpreted as spoilage.
Strain the juice off of the fruits, spice, and herbs into a sealable
jar or bottle and allow it to stand for another 24 hours. Make sure you open
the jar at least every 12 hours to release the built gas
Then keep it in the refrigerator and drink as you want.
Sediment
Some sediment (called “lees”) may appear in both the first and second
fermentation stages. This is normal. Either stir it up and add it to your
finished product or discard it.
Note: you can add more herbs and spices. See list below
Spices: Fenugreek, Black Pepper (Oziza seed), Mustard seed, Turmeric,
Ginger, Cinnamon, Coriander, Clove, Marjoram, Fennel, Cayenne
Herbs: Dandelion Root and
Leaf Rosemary, Dill, Oregano, Yarrow Flowers, Parsley, Celery, Mint, Chamomile,
Lemongrass, and Basil.
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