Author: Ian Lister

How to Correctly Use Probiotics

How to Correctly Use Probiotics

Probiotics have been shown to be amazing for your body, especially your gut. Here are some tips to ensure that the probiotics you’re consuming aren’t going to waste.

1. Seek Out the Fermented Foods

Fermentation concentrates the vitamins in plants, such as B and C vitamins. When you eat fermented products, your gut is then filled with good bacteria. Foods in this category include yogurt, miso, sourdough bread, tamari, and Kombucha. These foods all contain natural probiotics.

Sauerkraut is also a great option. It’s one of the cheapest probiotics that you can buy. The best sauerkraut with the most probiotics is the one that is fermented in saltwater. Don’t buy the foods submerged in vinegar because the vinegar disturbs the gut’s natural acidic level.

2. Be Selective When Purchasing Probiotic-Enriched Foods

The only foods with probiotics are the fermented foods. However, food manufacturers have recently started putting beneficial bugs into everything they make. Those foods include things like cereal, bread, and snack bars. When probiotic cultures are separated from their original source and then added to processed foods, the benefits of the probiotics do not transfer.

Extreme temperatures can kill any healthy bugs too, so the advantages of probiotics when added to things like ice cream, become debatable.

3. Buy and Store Any Probiotic-Rich Foods in Glass Jars

Don’t put your probiotics in a metal tin. The aluminum used in the tin can interfere with the lactic acid in fermented foods and create toxins. You also should never put your probiotics in soft plastics because loose chemicals could push their way into your food.

4. Chill the Probiotics

After you open the probiotic food, place it in the refrigerator. If you keep your probiotics chilled, you can help prolong the life of the probiotic. If you place the food in the refrigerator, useful bacteria can multiply on the food as long as the container is not contaminated in any way. Live supplements can survive weeks, even months, in the refrigerator. They’ll survive even longer if they’re freeze-dried.

5. Analyze Your Foods and Supplement Needs

If you are trying to tackle a digestive issue, you might want to go for the probiotic supplement. Don’t just buy random foods with probiotics, though. Each type of probiotic does a different thing. You should know that the strain which combats irritable bowel syndrome is different than the one that fights urinary tract infections, for example.

If you’re unsure, consult the supplement manufacturer. However, if you are simply just trying to improve your health, you might want to go with the high-quality, probiotic-rich foods rather than a supplement.

6. Eat Less Junk Food

Processed foods contain ingredients that irritate the gut, which makes it hard for the good stuff to flourish. An occasional cookie won’t do you any harm, but if you have junk food every day it can inflame the gut’s lining. Eventually the bad bacteria will rule the roost. This weakens the stomach acid, which will slow the nutrient absorption and concentrate bile. This can then prevent the necessary evacuation of toxins. The result is an increase in your risk of nutrient deficiencies and hormone-related cancers.

It is important to make sure that while taking probiotics you don’t do anything to prevent the probiotics from working correctly.

How to Make Sure You Get Enough Protein on a Keto Diet

How to Ensure You Get Enough protein on a Keta Diet

Like any diet, the keto diet does present some challenges. As you’ll be strictly limiting certain foods, you’re going to need to ensure you’re getting enough replacement nutrients.

One thing you will need to pay attention to is the amount of protein you’re consuming. You want to ensure you’re eating enough, but not too much. It’s also important to ensure you’re eating the right types of protein.

To help, here you’ll discover how to ensure you get enough protein on a keto diet.

Understand how much protein you need

Each person needs a different level of protein to stay in optimum health. It all depends upon how active you are and what your body weight is. As a general rule, the more active you are, the more protein you’re going to need.

It helps to work out your protein requirements by taking your body weight and deducting body fat. There are online tools which can help you with this, or you can ask your doctor to measure you.

If you have your weight in pounds, you just need to multiply it by either 0.6 or 1.0 to see the minimum and maximum amount of protein you should be eating in a day.

Focus on plant proteins

It’s not just the amount of protein that’s important. You also need to consider the type of protein you’re eating.

This is because, although meat is a surefire way to get all of the daily protein you need, it also contains high levels of saturated fats. Eating too much saturated fats can be detrimental to your health. So, instead you’ll want to try and focus on plant proteins.

Space your protein out throughout the day

Rather than consuming all of your daily protein in one meal, it’s a much better idea to space it out throughout the day. This is because protein is consistently being remodeled and the body needs a regular supply to function correctly.

Avoid supplements

Although some types of supplements are great on the keto diet, ideally, you’ll want to avoid protein supplements. Most people don’t need to take protein supplements as they get plenty from their keto diet.

Consuming too much protein can increase the risk of kidney stones, as well as cause other nasty side effects. So, it’s best to avoid supplements if you want to reduce your chances of consuming too much protein.

The above are the basics to follow to ensure you’re getting enough protein on a keto diet. Just remember to be mindful of where you’re getting the protein from and that you aren’t eating too much.