that It is no longer news that most of the carbonated drinks and beverages that people consume are contaminated with foreign substances. Once again, this is a wake-up call to return to Eden. Always remember that no one has died from not drinking soda.
Hippocrates Probiotics and Their Health Benefits (2) Although some say the suggestion that all disease begins in the gut is false, the evidence does not show that many chronic metabolic diseases begin in the gut. Masu. The integrity of your gut bacteria and gut lining have a huge impact on your health.
The gut (gut is another term for the gastrointestinal tract) microbiome is now increasingly being targeted with a view to improving human health.
Not all fermented foods contain probiotics, which are live microorganisms or bacteria that provide health benefits to the human body. However, foods can be both probiotics and fermented foods.
Let’s look at some indigenous foods that are probiotics. We’re talking about something that, coincidentally, also functions as a probiotic and a fermented food.
fermented papaya water
It is water obtained from fermented corn that has been milled and already sifted. In Yoruba it is called “Omi Ogi” or “Omidun”. The Igbo people call it “Miri Akamu”. In Yoruba land, it is used for cooking herbs.
Research has shown that water is a potential source of probiotic lactic acid bacteria (LAB). In a study, it was observed that omidun contains the highest number of lactic acid bacteria (LAB), followed by uncooked pap.
Yogurt
A few years ago in my Fermented Foods series, I thoroughly discussed yogurt.
Healthy probiotic bacteria are used to make yogurt. It converts lactose (milk sugar) into lactic acid, causing the sour taste in yogurt. Often referred to as yogurt’s “live cultures,” these probiotic bacteria provide many health benefits.
If you don’t consume dairy products, you can make yogurt from plant-based milk. I recently made soy milk yogurt. I will explain how to make it in an easy-to-understand manner.
african oil bean seeds
In Igboland it is known as Ugba/Ukpaka. In Yorubaland it is called “Apala” and in Efik it is called “Ukana”. This is also a probiotic-rich food. The seeds undergo fermentation and are then used to prepare various delicacies.
african locust bean
African kidney beans are called “Iru” in Yorubaland. In Hausa, it is called “dawa dawa”. It is rich in probiotics.
Ogiri
Are you squeezing your nose yet? It does have a pungent smell, but despite that smell, it has a lot of amazing health benefits. It is a seasoning made by fermenting oil seeds such as sesame, egusi, melon, African sloth, castor oil, soybean, and fluted pumpkin seeds (ugwu).
The study concluded that the survival rate of probiotics in Ogiri is better than Ugba. In other words, you should choose “Ogiri” instead of “Ugba.”
Let’s spread our tentacles by talking about non-indigenous foods rich in probiotics. You can buy it at large supermarkets.
kefir
It is made by adding kefir grains to milk. Kefir contains several key strains of beneficial bacteria and yeast, making it a diverse and powerful probiotic. In fact, it is richer in a diverse composition of beneficial bacteria and yeast than yogurt.
kombucha
Fermented black tea from China. Kombucha is known to contain a large number of bacteria and yeast species that are beneficial to the gut. It is also called “Kargasoku tea”. It was very popular in this country in the early 90s.
Tempe
It is made by boiling and fermenting soybeans. It has been proven to increase the concentration of good bacteria in the intestines.
kimchi
A Korean favorite, kimchi is made primarily from fermented cabbage and contains large amounts of lactic acid bacteria, which are gut-friendly bacteria.
Natto
It is a traditional Japanese dish made from fermented soybeans. Natto is rich in bacteria that regulate the intestinal environment.
Sauerkraut
Sauerkraut, a type of fermented cabbage, is rich in beneficial bacteria and is very easy and inexpensive to make at home.
miso
Miso, used in Japanese and Asian cuisine, is a paste made from fermented soybeans. Contains a large amount of gut-friendly bacteria.
A study titled Functionality of ‘Ogi’ (Fermented Cereal Porridge Made in Nigeria) in the Management of Gastrointestinal Diseases found that fermented maize has probiotic potential and that by being a food source, it can improve intestinal health. They conclude that it may be possible to further boost immune health. short chain fatty acids (SCFA) and nitric oxide (NO).
The study titled Beneficial Effects of Yogurt and Probiotic Fermented Milk and its Functional Foods. Her Potential, by Elena Hadjimbei et al., concludes that from the accumulated research it is abundantly clear that the consumption of yogurt and probiotic fermented milk has a positive impact on health in many pathological conditions.
A study entitled “Bacterial probiotic potential and survival in fermented African oil bean seeds (Pentaclethra Macropyhlla): a mini review” by Anosike et al. conclude that it may be beneficial for a variety of diseases. and the outer gastrointestinal tract (GI). Therefore, it serves as a functional and probiotic food.
In a study entitled “Isolation of Lactobacillus species from fermented Parkia biglobosa seeds and screening for their probiotic activity” by Kuti et al., Lactobacillus species isolated from fermented carob were considered to be potential probiotics. It is concluded that it can be obtained.
The research results titled Chemical and Microbial Evaluation of ‘Ogiri’ (locally fermented food seasoning) manufactured by Ogbuonye from Kersting groundnut seeds show that the probiotics of freshly fermented ‘Ogiri’ against some pathogens demonstrated the potential of tics.
Apart from all these fermented foods, there is a lot of evidence that the consumption of fruits and vegetables also positively contributes to the bacterial diversity in the human gut.
I will explain how to make soy milk yogurt. Wash half a cup of soybeans thoroughly and soak overnight. Remove 3 tablespoons from the soaking water and set aside to use as a yogurt starter in the morning.
Wash the soybeans and remove the skin. Blend and sieve. Do not add too much water when sifting. To make thick yogurt, you need thick milk. The whitish water is milk, but you need to cook it until it boils. Once cool, pour into glass or plastic bottles.
Check with your finger and wait until it becomes slightly warm. Pour the reserved 3 tablespoons of water into it and mix. Cap the jar, wrap tightly and store in a warm place for 12 hours. I kept it for 24 hours to make the taste more tangy.
Once your soy yogurt is ready, you can set aside a few tablespoons as a starter for your next yogurt making. If your first try is successful, you can make more than half a cup of soybeans on your next try.
Now that we know that your gut microbiome is strongly influenced by your food choices, you can easily support this by incorporating more probiotics into your diet.
We are also waiting for your photos of soy milk yogurt.