Probiotic Foods and Their Health Benefits – Khyati Rupani

07 Feb 2018

We All mostly consider bacteria as Germs that are harmful to us, but the truth is there are many microorganisms which could be very helpful. They help in improving our immunity, promote the production of vitamin B12 etc. Our notion of bacteria is something that causes disease, but a large portion of our body comprises of bacteria – both good and bad. In fact, 80 Per cent of the bacteria present in the intestinal lining of the digestive tract are called probiotics. The concept of probiotics came to fight in the 20th Century.

Researchers have found that probiotics help in treating flu, colds and colic. It also helps lower cholesterol and encourages weight loss. The good gut bacteria are also responsible for producing vitamin B-12 butyrate which decreases B12 deficiency, vitamin K2 and helps fight and bacteria, yeast and fungi. Furthermore, probiotics create enzymes that destroy harmful bacteria and stimulate secretion of lgA and regulatory T cells that eventually improves immunity. 


Major Health Benefits of Probiotics

  •  Enhance Digestive Health

Certain strains of probiotics have shown positive results in treating diarrhoea and gastroenteritis. Studies have also concluded that the lactobacillus can significantly reduce the risk of diarrhoea in infants.

  • Controls Irritable Bowel Syndrome

Probiotics have proven to help people with irritable bowel syndrome. Many Studies have shown that probiotics reduce the symptoms associated with IBS. Bifidobacterium infantis is the bacteria that has shown to have a positive effect.

  •  Encourage Weight Loss

Probiotics dairy products also have a positive effect on reducing abdominal fat and weight. Yogurt consumption has proven to help in the reduction of body fat. Hence, incorporating probiotic dairy products like yogurt in one’s diet helps in losing abdominal fat. 

There are plenty of probiotics in our diet ranging from fresh foods fermented foods. However, the most common foods are fermented foods. However, the most common fermented food found in every household in curd. It is not only a good source of protein and calcium but also provides the probiotics that are very essential. Foods such as dhokla, idli, dosa and yakult are some more examples of probiotics foods which we must include in our diet. 


Easy Probiotic Recipes To Make at Home:



Kombucha starter (as per required)

  • 1 Tea Bag
  • 1 Tablespoon Sugar
  • 1 Tablespoon Starter Liquid
  • Purified water (as per required)


  1. In a brewing vessel, place a tea bag in a cup of boiled water and keep it for five to fifteen minutes.
  2. Take out the tea bag, add a tablespoon of sugar and stir to dissolve.
  3. And Purified water to the vessel leaving a space of two inches from the top.
  4. Add starter liquid to the vessel and cover it with a cloth – secure the cover using a rubber band.
  5. Keep the vessel in a warm place (keep it away from direct sunlight) for seven days.
  6. The Mix is now ready to drink.

Nutritive Value (Per Serving)

  • Energy – 174Kcals
  • Carbohydrates – 40g
  • Protein – 10g
  • Fibre – 16g
  • Fat – 1g




  • 1 tablespoon kefir grains
  • 750ml Milk


  1. In a Glass jar, add kefir and fill the jar with whole milk (preferably with non-pasteurized milk)
  2. Cover the jar with a cloth and keep it on the kitchen counter for about two days.
  3. Stir the mix periodically (after two days) using a plastic spoon (non-metallic)
  4. After the kefir grains become thick, remove the grains from the mix using a plastic strainer and place the Kefir grains in a clean jar but make sure you don’t smash the grains.
  5. Repeat the process again.
  6. Your Kefir is now Ready.

Nutrition Value (Per Serving)

  • Energy – 327Kcals
  • Carbohydrates – 38g
  • Protein – 25g
  • Fibre – 0g
  • Fat – 8g




  • 500 grams shredded cabbage
  • 3 tablespoons of sea salt
  • 1 teaspoon caraway seeds
  • 1 teaspoon peppercorns


  1. In a jar, add shredded cabbage and salt. Mix it for five minutes.
  2. Add the caraway seeds and the peppercorns.
  3. Cover the surface of the jar with cling film
  4. The jar should be filled with the cabbage mixture. Cover the jar with the lid and leave in a dark place at room temperature for at least five days.

Nutritive Value (Per Serving)

  • Energy – 174Kcals
  • Carbohydrates – 40g
  • Protein – 10g
  • Fibre – 16g
  • Fat – 1g