Why yogurt, kimchi and miso are good for your gut
Diarrhea, bloating, cramps, migraines, anxiety and depression could be signs of an unhealthy gut, according to a digestive system specialist. To improve gut health—the body’s system for digesting food, absorbing nutrients and eliminating waste—some doctors recommend probiotics.
At the press launch of NutraHealthyGut, organized by healthcare company ProMedica, Dr. Patricia Anne Prodigalidad underscored the importance of a balanced gut microbiome, the ecosystem of bacteria in the digestive system. “We all have good and bad bacteria,” she said. “Illness or medication can upset this balance, leading to more bad bacteria. This can cause gas and bloating. Probiotics help replenish the good bacteria.” Probiotics are beneficial live microorganisms that promote health.
Dr. Prodigalidad emphasized that the gut microbiome can change in just two days. She encouraged people to include probiotic-rich foods such as yogurt, kimchi, sauerkraut, kombucha, pickles and miso in their diet.
To further support gut health, she recommended consuming prebiotics—high-fiber foods that nourish beneficial gut bacteria, aiming to improve their balance within the body. These include bananas, asparagus, artichokes and soybeans. Supplements containing probiotics and prebiotics are also available.
Over-the-counter probiotics are freeze-dried live bacteria encased in capsules or powders. Once consumed, they come back to life in the human intestine.
Right dosage
In an interview with Lifestyle, Dr. Prodigalidad recommended probiotics, especially after antibiotic use, to restore gut bacteria and alleviate symptoms such as bloating, abdominal discomfort and irritable bowel syndrome.
The gastroenterologist cautioned that determining the right probiotic dosage, particularly for individuals with dysbiosis (an imbalance of gut bacteria), can be challenging. There are other factors to consider that may cause the symptoms. She emphasized checking recommended doses on product labels.
The variety of prebiotic, probiotic and symbiotics or combined supplements available in the market can be overwhelming for consumers. While some products offer basic formulas, others contain advanced ingredients such as Saccharomyces boulardii, a yeast known to reduce antibiotic-related diarrhea.
Symbiotics, a blend of prebiotics and probiotics, can introduce beneficial bacteria to the gut and provide the ideal conditions for them to thrive.
If symptoms persist, confer with a doctor to determine the best course of action. Dr. Prodigalidad cautioned against probiotic use for individuals with compromised immune systems, those undergoing chemotherapy or transplant patients.
“Always consult your doctor before starting probiotics,” she advised. “Excessive consumption can lead to bacteria entering the bloodstream, causing infection. Generally, good overall health is essential for safe probiotic use without a prescription.”
