Skip to content
Wellness Blog
8 Ways to Boost Your Probiotic Health with These Foods
“Bacteria in your food” typically gets a pretty bad rap since most of the time we’re thinking about the bad ones, like E. coli, listeria, or salmonella. The bacteria in probiotic foods, however, are actually good for you – these are the “good bugs” that you want in your gut. You probably realize how critical it is to include probiotics in your healthy life plan. But, you are likely not getting enough in your diet. So where do you find them? Add some of these healthy foods to your diet to get a probiotic boost! 8 Probiotic-Rich Foods to Add to Your Diet 1. Kimchi Spicy and sour, this traditional Korean side dish is mixture of fermented vegetables and seasonings. Since it is primarily made of cabbage, brine, radish and spices such as ginger and chili pepper, kimchi is a great low-calorie source of fiber as well as providing beneficial bacteria. Try adding this unique ingredient to sandwiches, stir-fries or soup, but be sure to add it last to avoid cooking off the good bacteria. 2. Fresh Sauerkraut Found in the refrigerated section of the supermarket, fresh sauerkraut is shredded cabbage that has been fermented, which fosters the growth of probiotics. Be sure to choose the unpasteurized kind, because pasteurization (used to treat most supermarket sauerkraut) kills active, good bacteria. 3. Sour Pickles Salty pickle spears also deliver a punch of probiotics. However, when looking to pickles for probiotics, choose naturally fermented kinds, where vinegar wasn't used in the pickling process. A sea salt and water solution feeds the growth of good bacteria. A good rule of thumb: if they’re sold out on the shelf at room temperature, they definitely do not contain healthy bacteria. Look for a container labeled “live and active cultures” and sold in the refrigerator section. 4. Miso This traditional Japanese seasoning is made by fermenting cooked soybeans with barley or rice, salt, and koji (a starter culture) to form a red, white, or dark colored paste. To get the maximum benefit from the live cultures, buy unpasteurized miso paste in the refrigerated section of your grocery store and add to soups or stews just before removing from heat. Miso can also be used in place of salt in your favorite recipes, as well as in dips, marinades, and salad dressings. 5. Tempeh Another probiotic rich food made from fermented soybeans, tempeh is a white, firm block that is frequently used as a protein-packed meat substitute for vegans and vegetarians. You can marinate and cook it, or try it crumbled over salads. Its flavor is often described as nutty, smoky, and similar to a mushroom. 6. Kombucha This 2000-year old beverage is a slightly sweet and effervescent liquid that results when sweet black tea is fermented with a colony of bacteria called a “SCOBY” (a Symbiotic Colony Of Bacteria and Yeast). Find it in the refrigerated section of your grocery store or pick up your own home-brew kombucha kit. 7. Kefir A milky beverage originating in Turkey and Russia, kefir is an outstanding source of probiotics – containing anywhere from 10 to 34 different strains. It is made by fermenting goat, cow, or sheep’s milk with kefir “grains”– a combination of yeast and bacteria. For those who are sensitive to dairy or lactose intolerant, coconut kefir, a non-dairy version, is also delicious and equally beneficial. 8. Yogurt Last but definitely not least is the popular and well-known fermented milk product made from cow’s milk, goat’s milk, sheep milk, soy milk, coconut milk, or even nut milk. Not all yogurts are the same, so stay away from those filled with sugars and syrups. Be sure to choose those containing “live and active cultures”. Food is by far the best way to build up healthy gut microbes, but if you're not consuming lots of kimchi and kefir on a regular basis, consider taking a probiotic supplement like BrainMD Health’s very own ProBrainBiotics.
Learn more
Here Are 8 Foods to Rock Your Brain
Do you often find yourself feeling cranky? Do you reach for food throughout the day in an attempt to calm down or feel better? Or more than anything, do you just really crave a better mood? If you answered yes to any of these questions, you are not alone! Research has shown that the foods we eat have an impact on mood, proving you really are what you eat. Food can influence your mood – it can make it worse, or it can make it better. Add these good mood foods to your diet for a delicious mood boost! 8 Brain Healthy Foods to Add to Your Shopping List SALMON Omega-3 fatty acids are crucial for brain health and are found in salmon. Your brain needs specific types of essential omega-3 fatty acids, such as DHA and EPA, to function well. These fats are called essential for a reason—our bodies need them, and the only way to get them is through foods or supplements. Most people get far too little omega-3 in their diet. Deficiencies in these vital fatty acids have been shown to be associated with cognitive decline, emotional imbalances and mood issues. TOMATOES Tomatoes are a great source of lycopene, a nutrient that helps protect vital brain fat and actually stops the buildup of pro-inflammatory compounds linked to low mood. Additionally, they contain high levels of two other mood enhancing nutrients: folate and magnesium. CHILI PEPPERS Researchers have discovered that the brain is filled with receptors for capsaicin, the compound in chili peppers that gives them their heat. When we eat chili peppers, our brain responds by releasing endorphins, which are natural feel-good chemicals – the very same endorphins that are released when we exercise. People who eat spicy foods report a mood-lifting effect similar to the high reported by runners after working out. AVOCADOS Avocados contain good, healthy fats that are known for increasing the levels of several different feel-good chemicals in the brain. Like salmon, avocados are also a good source of omega-3 fatty acids which help maintain function in areas of the brain responsible for regulating mood and emotion. Healthy fats help you feel full and satisfied, help your body absorb some nutrients, and aid in cholesterol reduction. SPINACH You can give your meal a brain-healthy boost by trading your usual romaine lettuce for spinach in your salad, wrap or sandwich. Per ounce, spinach contains a higher level of folate, a B vitamin that may help reduce symptoms of depression. In fact, researchers at Harvard Medical School found that boosting the folate levels of depressed patients helped improve their mood. POULTRY Poultry is an excellent source for high amounts of tryptophan, an amino acid that your body can’t produce on its own. Tryptophan is necessary for the creation of serotonin, one of the brain’s primary mood-regulating chemicals. As more tryptophan enters the brain, serotonin levels increase and mood tends to improve, which is why poultry is an important part of any good mood diet. GREEN TEA Green Tea is rich in GABA, a calming and stabilizing brain chemical. Low levels of GABA are associated with low moods as well as mood swings. Additionally, it contains L-theanine, which is known for reducing stress and worry while improving mood, focus, memory and mental alertness. Be sure to include a cup of green tea each day for a feeling of overall well-being! DARK CHOCOLATE Have you ever wondered why eating chocolate makes you feel so good? It is not just the taste – it also provides a boost in concentration and mood and actually improves blood flow to the brain. Chocolate contains hundreds of blissful, health-promoting properties that support a positive mood, the ability to think clearly and focus, and a healthy cardiovascular system. The darker the chocolate you consume, the better! Multiple research studies have shown that dark chocolate slows down the production of cortisol, a stress hormone. Furthermore, chocolate also makes the brain release endorphins and boosts serotonin levels, which can create a more positive mood that can last for several hours. If you would like to learn more about how to boost your mood naturally, be sure to visit BrainMDhealth.com, your destination for premium nutrition information for your brain and body! “If you want to feel your best, look your best, and do your best thinking, you have to give your brain high quality nutrition.” – Daniel G. Amen, M.D.
Learn more
Snacks That Help You Lose Weight When You're Hungry
Have you ever noticed slim people who eat frequently, but manage to avoid packing on pounds? Well, there’s a reason for that. It turns out that healthy snacks can be a key factor in supporting your ability to stick to a healthy food plan. Yes, eating the right kind of snack between balanced meals can actually help you achieve your weight loss goals! That’s because healthy snacks: Keep your blood sugar stable Curb the urge to overeat Rev up your metabolism Provide the fuel you need to feel alert and focused throughout the day Keeping your blood sugar stable is also very important to healthy brain function. Sounds pretty good, doesn’t it? Well, there’s more. Sensible snacks also fight mid-morning fatigue, mid-afternoon carb craving, and mindless evening grazing – one of the chief culprits in weight gain. Think of it like the turtle and the hare. Slow and steady like the turtle, healthy snacks help you sustain balanced energy to go the long distance. Whereas crash diets, like the hare, start out fast and furious with loads of promise, but burn out long before the goal is reached. It’s no wonder a study published in the Journal of the American Dietetic Association¹ found that both people whose weight was already normal and dieters who had successfully slimmed down ate more snacks, compared to overweight participants! The key is to know how often you need to snack to maintain or achieve a healthy weight, and what snacks are best. The researchers reported that the best eating plan for weight loss or maintenance was three meals and two snacks daily. Our own Tana Amen, BSN, RN, the NY Times bestselling author of “The OMNI Diet,” recommends that your healthy snack include the following: Protein: 7 to 10 grams (equal to about 2 tablespoons of hummus or guacamole or a slice of turkey or 2 tablespoons of whole, raw nuts or seeds.) Healthy fats: 3 to 15 grams. Complex carbohydrates: 2 or 3 cups of raw or lightly steamed veggies—or a serving of low-sugar fruit such as berries or tart apples. Tana also offers the following helpful tips: Do not confuse planned healthy snacks with a continual graze. Giving your digestive system a rest between snacks and meals is important so that you aren’t releasing insulin all day! Be sure to plan and prepare your meals in advance. You will be less likely to be drawn into "zombie mode" and mindlessly munch when hungry, traveling or tired. Plan delicious and healthy snacks. Let them work for you and help you to achieve and maintain a healthy weight. Remember, slow and steady wins the race. Enjoy! References 1. Bachman, JL, et al. Eating frequency is higher in weight loss maintainers and normal weight individuals as compared to overweight individuals. J Am Diet Assoc. 2011 Nov: 111(11):1730-4.
Learn more