50
MY
ROUSES
EVERYDAY
MARCH | APRIL 2014
Shop Fit, Eat Fit
with Molly Kimball
by
Molly Kimball, RD, CSSD
O
ur bodies are host to trillions of bacteria, including the
microorganisms that live in our gut. These “good bacteria”
are often referred to as probiotics, and they help us digest
our food and balance our immune systems, while protecting us from
other, harmful microogransims. Probiotics feed on prebiotics, or
soluble fiber. Research shows that in some cases, a diet including
probiotics and prebiotics can prevent and alleviate specific
conditions, particularly those that affect our gastrointestinal tract.
Most probiotic-rich foods can provide benefits for your general
digestive health and immune function, but it’s important to note
that the health effects of probiotics can be strain-specific, meaning
each individual micro-organism may not improve every symptom
or condition. If you have specific health concerns, you want to shop
Rouses for products that have been tested for that particular issue.
(For a summary of probiotics shown to be effective for various
conditions, go to USprobiotics.org.)
Also be aware that not all fermented foods contain live cultures
in the finished product. Sourdough bread, for example, is baked,
which destroys the live microorganisms. And when fermented
beverages, such as beer or wine, are filtered, the microorganisms are
removed, as well.
When you’re shopping, look for strains like
Lactobacillus bulgaricus
,
Streptococcus thermophilus
,
L. Acidophilus
and
Bifidobacteria
on an
ingredient list, and the words “live and active cultures.” To make it
easy to add a variety of these beneficial microorganisms into our diets,
here are eight probiotic-rich foods you can find at Rouses:
YOGURT
I like plain, lowfat Greek yogurt, since it’s protein-rich with no
added sugar, but any yogurt with a pure, simple ingredient list that
includes ‘live, active’ cultures will do. That includes yogurts made
from rice, soy and coconut milk.
SOFT CHEESE
Goat’s milk and other soft cheese are generally high in probiotics.
BUTTERMILK
Buttermilk is a good source of probiotics, thanks to the live cultures
added to ferment the milk sugars. But remember, buttermilk is best
cold; cooking will destroy the live cultures.
KEFIR
Tart and slightly acidic, drinkable kefir is similar to yogurt, but has
different types of probiotics. It’s made by fermenting milk with a
culture of yeasts and bacteria that are referred to as kefir “grains.’”
I like plain, unflavored kefir because it has less sugars. Try it in
place of milk over whole grain cereal, blend it with fruit to make a
smoothie, or just drink it straight.
MISO
One of the mainstays of Japanese traditional medicine, miso is
made by fermenting cooked soybeans with rice or barley, salt, and
koji (a starter culture) to form a red, white, or dark colored paste.
Miso can be used in place of salt in your favorite recipes, as well as
in salad dressings, soups, marinades, dips and pesto.
KOMBUCHA
This can be an acquired taste. It’s made by fermenting yeasts and
bacteria with sweetened tea, resulting in a slightly carbonated,
probiotic-rich beverage.
PICKLES
The common green pickle, when naturally fermented without
vinegar, is a great source of probiotics.
SAUERKRAUT
The fermentation process means that homemade sauerkraut is a good
source of live, active cultures.But if it’s store-bought, look for sauerkraut
that’s refrigerated and labeled as containing live cultures. Otherwise,
it’s likely been heat treated, which destroys the live cultures.
For more with Molly, go to
shop.rouses.com/shop_fit_eat_fit.aspx
Dr. Oz says probiotics are a big trend for 2014.
“Look for a lot more mention of the microbiome in 2014. The term
refers to the entire ecosystem of the gut as a whole: both probiotics
and also prebiotics — the food that the “good bugs” need present
in our diet in order to thrive and inhibit the growth of undesirable
“bad” bacteria. Multiple lines of research are converging on these
silent partners in our health showing that they may impact more
than just our digestive health — they may be connected to body
weight, levels of inflammation, allergies and autoimmune diseases.”
Find it online!
RESTORE
DIGESTIVE TRACK
IMPROVE & SUPPORT
IMMUNE SYSTEM
PROBIOTICS
WHAT ARE THEY GOOD FOR?
Rous
