People frequently confuse fermented foods and probiotics, yet they differ significantly! Let us break it down. Probiotics have gathered global attention for their beneficial impact on digestive health, immune function, and overall well-being. In simple words, probiotics are the ‘good bugs’ or beneficial live microbes that help in different functions in the body. Due to poor lifestyle, oxidative stress, and other health conditions, there can be an imbalance of these beneficial microorganisms in the digestive tract and intestine, which can cause many health problems. Among the vital functions, the digestive process is one of the critical ones, where these friendly bacteria have a crucial role to play. To maintain a balance in the gut flora with these microbes, there are different ways. One of the ways is by incorporating these beneficial microorganisms into your diet through fermented foods and probiotic supplements.
What are these probiotics?
Probiotics are believed to promote a healthy balance of gut flora, which plays a crucial role in digestion, nutrient absorption, immune function, and even mental health. Both options of fermented food and supplements are committed to delivering beneficial microbes that can enhance gut health, but each has its distinct advantages and potential drawbacks. Here the note is that every fermented food is not probiotics. Fermented foods that are processed by pasteurisation, smoking, baking, or filtering, which destroys the active microbes, are not probiotics like bread, beer, wine and chocolate. Whereas, Apple cider vinegar with Mother is considered to be a good source of probiotics. Essentially, probiotics are live microbes such as bacteria, yeast, and some fungi. Every probiotic is different, serves a very specific function, and various strains or varieties aid in the management of particular ailments. The genus, species, and even subspecies of probiotics are used to identify them.
A fermented food must meet the bar of a probiotic, such as,
A probiotic must contain live microorganisms at the point of consumption
Must be tested and evaluated
Quantified level of live microbes to confer targeted benefits
This article will give you the insights and the differences between fermented foods and probiotic supplements and how they are used as sources of probiotics to enable you to assess which is the best option for improving your gut and overall health.
What does fermented foods offer?
We see that fermented foods have been a part of different cuisines for thousands of years to tempt taste buds and, importantly, to support the digestive process. They are not only rich in probiotics but also offer additional health benefits due to the presence of other bioactive compounds produced during fermentation. However, note that all fermented foods are not probiotics. Let’s see how some fermented foods can benefit you.
Some beneficial strains. One of the primary advantages of fermented foods is that they may contain a diverse array of probiotic strains. The fermentation process involves multiple microorganisms, including species of Lactobacillus, Bifidobacterium, and Saccharomyces, all of which contribute to a wide range of health benefits. This diversity may be beneficial for maintaining a balanced gut microbiome, as different strains may have different effects on digestion, immune response, and other aspects of health.
Nutrient-rich. Fermented foods are not only a good source of probiotics but also contain many additional nutrients. The fermentation process breaks down complex carbohydrates and proteins, making the nutrients in these foods more accessible and easier to digest. For example dairy fermented food yogurt is rich in calcium, vitamin B12, and protein. Plant-based fermented foods may provide fiber, antioxidants, and a variety of vitamins and minerals.
Natural source. Some fermented foods are whole food sources of probiotics, meaning they come in their natural, unprocessed form. Fermented foods have been traditionally used to promote digestive health, and recent studies support their role in improving gut function.
Wholesome. The combination of probiotics, enzymes, fiber, and other nutrients in fermented foods creates a holistic approach to gut health, which may be more beneficial than isolated probiotic strains found in supplements.
Probiotic Supplements: Convenience and Control
While fermented foods offer a wide range of health benefits, probiotic supplements also have their place. For those looking for a more convenient, targeted, and controlled dose of probiotics, supplements can be the better option. Here are some of the key benefits of probiotic supplements;
Targeted. One of the primary advantages of probiotic supplements is that they contain concentrated doses of specific strains of beneficial bacteria. Unlike fermented foods, which often contain a variety of probiotic strains, supplements can be tailored to address specific health concerns along with other benefits that go through the gut. It becomes easy for the consumer to decide by seeing the ingredients.
Ease of use. Probiotic supplements are highly convenient, especially for those with busy lifestyles or those who do not enjoy fermented foods or are lactose intolerant. Taking a probiotic supplement is quick and easy, like WonderPro. There’s no need to worry about incorporating fermented foods into every meal. WonderPro powder dosages are accordingly packed in each sachet, contains five essential strains of good bacteria such as . It requires no refrigeration, can be taken anytime, is gluten-free, has no added sugar, and is perfect for lactose intolerants.
Consistency and potency. Probiotic supplements are often manufactured under controlled conditions, which means they provide a consistent and potent dose of probiotics in each serving. Unlike fermented foods, which can vary in the number and type of probiotics they contain, supplements offer a standardized dose of specific strains. This can be important for individuals who require a certain amount of probiotics to manage specific health conditions, such as antibiotic-associated diarrhea or IBS.
Tempting taste and smell. For many, the strong flavors and odors associated with fermented foods can be off-putting. Some individuals may find it difficult to consume fermented foods regularly, especially if they dislike the tangy or sour taste of foods. Probiotic supplements, on the other hand, are with favorable taste and smell, making them an easy option for those who are sensitive to the flavors of fermented foods.
The Pros and Cons: Fermented Foods vs. Probiotic Supplements
Fermented foods:
Pros
Natural and whole food source
Diverse strains of probiotics
Additional health benefits
Cons
Strong flavors and tangy taste
Inconsistent probiotic content
Not suitable for everyone, especially those with sensitivities to dairy or high-sodium foods
Probiotic supplements:
Pros
Convenient and easy to use
Specific strains and dosages
Consistency and potency
Cons
Probiotic supplements may not have additional nutrients always
Unlike fermented food it's less natural
Comparatively expensive than fermented foods
Ultimately, whether fermented foods or probiotic supplements are the better way of probiotics depends on individual needs and preferences. For most people, a combination of both options may be the most effective approach. Incorporating a variety of fermented foods into your diet, along with supplementing with specific probiotic strains when necessary, can provide a balanced, comprehensive approach to maintaining a healthy gut microbiome and supporting overall health.
Probiotics must be part of your diet as they are the need of the digestive system and other health concerns including improving immune function, reducing inflammation, skin health and potentially even supporting mental health through the gut-brain axis.
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