prebiotics and probiotics

Probiotics and Prebiotics
How preppers can improve gut health during crisis

It takes guts to stand up for your gut health!
Keep your digestive tract healthy and your immune systems
strong with help of both prebiotics and probiotics -- do it by
becoming an active label reader and by picking up organic foods
rich in probiotics and prebiotics. Here's how to know the
difference:

  • Prebiotics are the "food" for beneficial probiotic
    organisms to grow and multiply. Prebiotics nourish the
    good gut bacteria. You might be surprised to learn that dark
    chocolate is a rich source of prebiotic nourishment, see the
    list below for more prebiotics to try.

  • Probiotics are microrganisms beneficial for gut health.
    Probiotics either kill the bad bacteria or they minimize their
    invasive power.  They are particularly necessary during and
    after antibiotics to restore a healthy balance. Live bacteria
    and active yeast introduced to the body helps to prevent
    illnesses, so be sure too look for the words "live and active
    cultures" on the label or make your own probiotic foods
    listed in this article.

How preppers can prepare for gut health, even
in crisis
Probiotic food storage is possible. Preppers can stockpile
prebiotic and probiotic supplements to enhance their diet in
crisis, as well as probiotic drink mixes, like Wai Natural Drink
Mixes, pictured right and at the bottom of the page, which
promote metabolic restoration, hunger control assistance, potent
immune stimulation, and include prebiotic fiber, and 5 billion CFU
of probiotics.

What's more, you can craft your own probiotic root beers,
kombuchas, and more. You can even learn to make your own
lacto fermented mayonnaise! Keep reading...

Why are probiotic foods so important?
Gut health comes to mind when you think of probiotics, but did
you know that probiotics can also support mood health?
Specifically, in clincial study of L. helveticus Roo52 and B.
Longum R0175, an oral intake of these probiotics showed
beneficial effects on anxiety and depression. That's right,
probiotics can make you happy!

Toxins, such as prescription antibiotics and other medications,
food poisoning, bad water and poor diet, weak immunity or yeast
infections all can leave your digestive track with an overgrowth of
pathogenic bacteria and viruses. As well, you can have fungi,
protozoa from bad water and worms in your digestive track from
undercooked pork, wild game.Once the gut's lining deteriorates,
it's easier for sickness and disease to set in.

A good and healthy source of probiotics is in all things fermented.
You can ferment a wide variety of foods through lacto-
fermentation. Thankfully Lacto-fermented foods are popular with
preppers and this is good and happy news for your gut health.Not
all
preppers home can their foods, but maybe they should!

How to increase probiotics in your life:














List of Prebiotic and Probiotic foods for the prepper’s pantry:
Pre-biotics are food for probiotics, and here are some healthy
prebiotic foods to incorporate in your diet as you also enhance it
with probiotic food and dietary supplements:

#1: Aged milk cheese - raw unpasteurized
(probiotic).
Raw unpasteurized cheese from grass-fed cows, goats milk or
sheep's milk has a probiotic effect. Look for raw unpasteurized
because the heat used to pasteurize milk kills off the good
bacteria. The good and happy news is that raw milk cheeses give
you all the inherent benefits of raw milk and a healthy source of
probiotics. Raw milk cheeses are safe and legal, while raw milk is
not. The reason being is that aging them a minimum of 60 days
at 35 degrees or above creates an environment where the bad
bacteria can't survive.

#2: Apple cider vinegar (probiotic).
Apple cider vinegar has a variety of healthful benefits and
medicinal uses making this fermented substance of interest to
preppers. To get probiotic effects, add one tablespoon of apple
cider vinegar in water

#3: Beer - craft/home brew, rootbeer and ginger
beer (probiotic).
Home brew and some craft beers contain probiotics if they are
unpasteurized and unfiltered.  Probiotic beer is hard to find, but a
German beermaker has managed to craft a
non-alcholic probiotic
beer  that features lactobacillus casei bacteria (L. Casei). As well,
you may find lactic bacteria in Belgium beers; however most
commerical beers are filtered and have no yeast and no probiotic
effect. Below are some resources for other kinds of non-alcoholic
beers which are probiotic:

  • Probiotic rootbeer recipe.
  • Probiotic gingerale recipe.
  • Root Beer Belly, pictured left is a root beer flavored,
    microencapsulated probiotic sprinkle providing you with 5 of
    the most advantageous probiotic strains on the market
    Microencapsulation makes is more likely that a probiotic will
    survive stomach acidity, allowing it to cultivate and provide
    you with several benefits starting with a healthy digestive
    and immune system. 10 billion innovative probiotic strains
    included at time of production, a minimum of 5 billion
    guaranteed to support your digestive system Please see the
    2nd picture of this listing for complete supplement facts and
    ingredients. Now you can have a root beer belly and enjoy
    good gut health!

#4: Buttermilk (probiotic).
Thanks to the live cultures added to ferment the milk sugars,
buttermilk is a probiotic. It's cultured with beneficial bacteria for
your gastrointestinal system. You may find recipes on how to
make buttermilk at home, but don't be fooled. The recipes they
give you are really just milk with culture added and it's soured
milk. (Skip to #20 to learn how to make sour milk.) Real
buttermilk is the byproduct of butter and here is more on the
story about real buttermilk:


















#5: Chlorella (probiotic).
Chorella is a superfood that stimulates probiotics (friendly
bacteria) and helps fight disease -- some go far to speculate that
it the substance that was manna from heaven! Interestingly,
chlorella multiplies at an incredible rate: the complete
reproduction cycle takes less than 24 hours.

Chlorella is an algae (a microscopic single-celled plant) that
grows in fresh water. High in magnesium, chlorella boasts an
array of other nutrients including vitamin A and iron. Chlorella
packs quiet a punch of protein as much as 66%. If you don't like
rice, then that's good news because it gives you mcuh more
protein than rice. More importantly, chlorella detoxifies to get rid
of pesticides and fungicides you accumulate with poor quality
foods. Chlorela isn't for everyone*, but it is a great way to
introduce detoxifying, alkalizing foods into your diet.
_____________________________________________
* WARNING: Do
NOT take Chlorella if you are on Wafarin,
because the two act against each other. chlorella helps with
blood clotting and Wafarin is an anti-coagulant.

#6: Cottage Cheese (probiotic).
Many people think only of yogurt, but other dairy products,
including cottage cheese can be enhanced with probiotics.
Cottage cheese can have L. acidophilus and B. bifidus.


#7: Fermented Carrots and Carrot Juice (probiotic).
You can ferment just about any kind of vegetable into juice and
carrots work well.

#8: Kefir (probiotic).
Kefir is a yogurt-like drink made from kefir grains added to milk,
which causes fermentation. Kefir grains are really a culture of
yeast and lactic acid. These live active cultures of yeast and
bacteria exist in a symbiotic relationship.

  • "Real kefir" milk kefir grains you make at home. Adding
    the kefir grains to fresh milk will yield a delicious probiotic
    drink in about 24 hours. Milk kefir can be enjoyed plain,
    flavored, or used in many recipes, like salad dressing, bread,
    and ice cream. Each box contains 1 packet of traditional
    heirloom-style milk kefir grains. Dehydrated kefir grain are
    easy to use, safe to ship, and rehydrate in just 3-7 days.
    This kefir starter culture is reusable and can be used to
    make up to one quart of kefir every 24 hours. Suitable for
    use with cow or goat milk. With special care, may be used
    with coconut, soy, or rice milk

#9 Kimchi (probiotic).
The fermented vegetable side dish/condiment gets its spicy flavor
from garlic, salt, chili peppers, and vinegar. What vegetable is
Kimchi? It's cabbage! Kimchi is basically Japanese sauerkraut.

#10: Kombucha (probiotic).
A fermented sweetened black tea, Kombucha is something a
prepper can learn to make at home, but it's not without risks.
Essentially, it's made by growing a colony of bacteria in a jar --
then adding the bacteria with yeast to sugar and allowing the
mixture to ferment. The risk is for non-sterile conditions, which
would allow the unhealthy bacteria to grow. Allergic reactions to
Kombucha include jaundice, nausea, vomiting and head and neck
pain.
WebMD.com advises to buy commercial Kombucha for these
reasons.

Even so, research is finding Kombucha is detoxifying and has
antimicrobial properties making it an ideal probiotic. Kombucha
has been around since early 220 B.C. in China.

Want to make Kombucha?
WellnessMama has published a popular tutorial on how to make
kombucha at home.

Another way to brew delicious organic kombucha at home and
save money is with a commericial kit. Commercial kombucha sells
for $3+ per bottle. Using the kombucha starter culture, pictured
left, you can brew your own kombucha for $2 per gallon or less. A
kombucha starter culture consists of yeast and bacteria existing
in a symbiotic relationship (SCOBY). When combined with
sweetened tea and fermented for 7 to 30 days, the resulting
kombucha beverage has a slightly carbonated zing and is packed
full of B vitamins. You need only a few ingredients . Just add tea,
sugar, vinegar, and water to get it started.

#11: Mayonnaise (probiotic).
Mayo can have a probiotic variety when it includes apple cider
vinegar, whey and sauerkraut juice, like the recipe below for easy
lacto-fermented mayonnaise. (It's the whey that enhances the
probiotic effect).
























#12: Miso soup (probiotic).
Miso is an ancient prepper food made of fermented soybeans with
salt and a fungus called kojikin (also sometimes called Koji). The
fermentation is what makes Miso Soup an unusual probiotic (the
soup is meant to be consumed hot and not cold). Now while you
could head to your favorite Japanese restaurant to sip some of
this amazing nutrition, you can buy it in freeze dried format.  Left
is a ready made soup, or you can buy the paste, right and add
your favorite ingredients such tofu, potatoes, daikon radish, and
seaweed.  Miso is high in Lactobacillus acidophilus.

#13: Natto (probiotic).
Natto is a traditional Japanese probiotic fermented soyfood. It
contains  nattokinase, a fybrinolytic enzyme, and is a rich source
of Vitmain K2. As well, Natto is high in protein. Natto isn't for
everyone -- it's a stringy, sticky fermented food with a distinct
flavor.
Natto is an ancient delicacy and essential staple for
Japanese.

#14: Olives - brine cured (probiotic).
Olives are a pickled fruit (not a vegetable)! Most people don't
know that olives come from fruits of the Olea europea tree. Also,
they forget that olives are a fermented food -- they are cured in
brine, lye or water. For probiotic effect, look for brine-cured olives
as the cultures thrive in the brone. Packed with antioxidant and
anti-inflammatory nutrients, brine cured olives are rich in
Lactobacillus. Some studies have shown they have anti-
flammatory effects useful in halting breast cancer cell production.

#15: Pickles - green(probiotic).
Sweet or dill pickles will give you a probiotic boost, but pickles of
any kind are probiotic. It's fermented cucumber! Add some crunch
to your favorite deli sandwich, or make it a snack. You don't have
to be pregnant to eat pickles!

#16: Pickled Vegetables (probiotic).
Japanese pickled vegetables are popular, but you can pickle green
beans, carrots, asparagus -- you name it! Beets are pickled and
nothing beets them, too!















#17: Sauerkraut (probiotic).
Sauerkraut is a popular probiotic -- in case you hadn't already
guessed (or read about Kimichi above), it's fermented shredded
cabbage. The best kind of sauerkraut is raw and unpasteurized,
so don't heat it to eat it or you will destroy the bacteria.
Unheated you'll find you'll get the full enzyme potency. Also,
when you make your sauerkraut, put it in the refrigerator to get
maximum benefit.

#18: Spirulina (probiotic).
Much like Chlorella, Spirulina is a kind of superfood not fit for
everyone, though it is a viable probiotic worth considering.
According to the University of Maryland Medical Center, "
In test
tubes, spirulina has boosted the growth of L. acidophilus and
other probiotics."

#19: Sour cream (probiotic).
Sour cream is an excellent probiotic, but Not all sour cream has
live and active cultures. That's because much of it dies off. If
you're not on a homestead and can't make your own sour cream,
then you can find plenty of other probiotics because the
powdered stuff won't have any probiotics. you'll need to look for
sour cream with live and active cultures or make it yourself:


#20 Sour milk, similar to buttermilk (probiotic).
You can add kefir or yogurt culture to milk and make sour milk.
Many liken this flavorful milk to buttermilk, but it is not
buttermilk. Sour milk is milk thats fortified with Lactobacillus
acidophilus cultures.

#22: Sourdough bread (probiotic).
Sourdough bread is an ideal probiotic, and made entirely using
wild yeast. The distinctive sour flavor comes from friendly
bacteria — Lactobacillus and acetobacillus.

#23: Organic Soy milk with active cultures
(probiotic).
Soy milk is naturally probiotic, however, you must be cautious
because most soy is genetically modified. Look for organic soy
milk with extra live cultures.

#24: Tempeh (probiotic).
Tempeh is a popular fermented soybean product, that has much
the same texture tofu, but with a nutty flavor that also tastes a
bit like a mushroom. It's high in fiber, plus has fair amount of
magnesium, manganese, calcium and iron, as well as the all
important  Lactobacillus acidophilus.  Tempeh also has an
antibiotic effect helpful against harmful bacteria.

#25: Yogurt live and cultured Greek (probiotic).
Yogurt, specifically, the live and cultured variety which is made
from grass fed cow’s milk, high-quality goats milk, organic soy
milk, or organic almond milk or other nut milk, is a popular
probiotic and best if it is Greek style with little or no sugar.

You can make yogurt at home and without electricity. Here is
Dash:





















#26: Wheat grass (probioitic).
Like chlorella and spiraulina, wheat grass is among the best
green to increase probiotic, but it's not for everyone. You can
readily get wheat grass in juice bars, and you can easily grow it
yourself, but before you do, please educate yourself.  Dr. Mercola
is a proponent of wheat grass, but according to his Web site, one
of the complications of growing wheat grass is mold because its
roots are moist soil, and the mold can make you sick if you
consume it with your beverage. Also, excessive wheat grass can
make you nauseous.
Learn more about wheat grass.

Now that you know some of the probiotic foods you can stock,
make or grow, it's time to feed them with prebiotic foods so that
gut health can flourish...

Dr. Josh Axe says the top seven probiotic killers include:
  1. Antibiotics (prescription)
  2. chemicals and other medications
  3. Genetically modified foods
  4. Grains
  5. Stress
  6. Sugar
  7. Tap Water

Pre-biotic food List

#1: Asparagus (pre-biotic).
Asparagus in it's raw state is a prebiotic. Unfortunately, not
everyone enjoys raw asparagus and the prebiotic effects are
destroyed when cooked.

#2: Chia seed (pre-biotic).
Not only are chia seeds an excellent source of plant-based fiber,
but chia seeds feed the probiotic organism, so that it lasts longer
and will work more effectively in your system. This is good news,
but the flip side is that chia seeds can get stuck into pockets and
cause infection. One way to minimize this problem is to drink chia
seeds in a kefir drink using a straw. Always floss and pick teeth
after having chia seeds.

  • KunaChia Organic Chia+Probiotics: KunaChia combines
    chia with probiotics to support digestive health, strengthen
    the immune system, promote bone health. Loaded with
    omega-3, antioxidants, minerals and calcium, KunaChia is
    also a natural energy booster! It's certified organic, vegan,
    dairy free, gluten free and GMO-free. Blended with "Bacillus
    Coagulans" probiotics, KunaChia  offers the ideal blend to
    fuel better nutrition and quality of life with a guaranteed 1
    billion live and active probiotics per serving equal to one
    tablespoon.

#3: Chicory Root (pre-biotic).
Chicory root is from the chicory the sunflower and daisy family,
called Asteraceae. It's most prized as a "coffee weed" as a
replacement beverage that's caffeine free. Chicory root cleanses
the blood, purifies the liver and offers digestive support by
increasing the flow of bile. Chicory root is toxic to strains of
Salmonella!

#4: Dark chocolate (pre-biotic).
Dark chocolate is a surprising benefit to gut health, but indeed it
is a prebiotic. More good news, you should eat your chocolate
first for improved gut health. You'll realize the benefits of dark
chocolate best when you consume it before the probiotic.

Eating dark chocolate helps Bifidobacterium, and other good
microbes, grow, according to medicalnewstoday.com, which says
good bacteria feast on chocolate!
Not so fast if you think you'll get the same benefits from milk
chocolate. You won't. And milk chocolate doesn't have any of the
antioxidant benefits.

#5: Dandelion Greens (pre-biotic).
The dandelion is a detoxifying plant. All parts of the dandelion
are a prepper super food and well worth stocking for a variety of
medicinal reasons. Add that it's a probiotic to your list.


#6: Jerusalem Artichoke (pre-biotic).
Jerusalem artichokes are rich in potassium an ideal food because
they grow fairly easily.  It's a trouble-free crop that produces
well, with little attention, even in poor clay soil. These tubers can
be planted or eaten raw. With a nutty flavor, and crisp texture,
great as a snack or in a salad. Plant Jerusalem artichoke in the
Spring or Fall.






















#7: Flax seed and flaxseed oil (pre-biotic).
Essential fatty acids occur naturally in flaxseed, which are also
sometimes called linseeds. Flaxseed oil is a source of Omega-3
fatty acids, which support cardiovascular health.  flaxseeds and
flaxseed oil provides food for friendly bacteria, which helps
cleanse waste from your system.


#8: Garlic, leeks and onions (pre-biotic).
Garlic will do more than keep the vampires away. It will keep
away the bad bacteria! Leeks, like garlic and onions, have a
prebiotic effect. They are fiber to feed the probiotics.


#9: Pistachios (pre-biotic).
Pistachios as a tasty snack will help you increase the good
bacteria in your gut. It's a pre-biotic to feed the probiotics
already in your system. In a study on the effects of  
pistachio
consumption on human gut microbiota composition in an abstract  
published by the U.S. National Lilbrary of Medicine National
Institutes of health, it was found that pistachio consumption on
gut microbiota composition was much stronger than other kinds
of nuts (almonds). It seems pistachio consumption  decreased
the number of lactic acid bacteria and that this was an effective
means of modifying gut microbiota composition!

#10: Red wine (pre-biotic and probiotic).
Fermentation carries good bacteria.Red wine is a probiotic that
has a effect on the complex human gut microbiota! That's a fancy
way of saying that
drinking wine in moderation is good for your
internal flora or so says the American Journal of Clinical Nutrition
in an abstract published on the influence of wine polyphenols and
ethanol. Red wine encourages probiotic growth in your gut, so
pairing red wine with an aged cheese is the perfect solution for
gut health when in moderation.

Prebiotics are found naturally also in:
  • bananas
  • berries
  • oatmeal
  • honey
  • leafy greens
  • legumes

Probiotics to look for in supplements:

Bifidobacterium
In your colon right now are billions of Bifidobacterium! While this
sounds nasty, they are actually quiet good to have and if you are
healthy they will be abundant and useful in warding off invasive
and harmful microorganisms, such as yeast. Unfortunately, as we
age, the Bifidobacterium in the colon will naturally begin to
decline in numbers, that's why it's important to keep the body
nourished with plenty of supply. Bifodobacterium lactis (found it
fermented milk products)

Lactobacillus
Lactobacillus are rod-shaped member of the lactic acid group of
bacteria. Such probiotics are helpful in preventing diarrhea caused
by infections and antibiotics; however there are weak strains.
That's why it's important to get a variety of strains. Lactobacillus
acidophilus-containing foods are widely available, and you can
look for these varieties of lactobacillus:
  • L. acidophilus (found in yogurt, miso and tempeh)
  • L. Burlgaricus gets rid of toxins in the intestinal lining
  • L. brevis (found in sauerkraut and pickles)
  • L. Casei can help people with Crohn's disease and those who
    have ulcers
  • L. fermentum (found) in sourdough and Kimchi
  • L. gasseri helps with weight loss
  • L. plantarum. Helpful for people with Crohn's disease
  • L salivarius helps with flatulence and bloating. Saliverus kills
    the bad bacteria by making an enzyme.
  • L. paracasei
  • L. reuteri, occurs naturally in humans, promotes oral health.

Happy endings...
Preppers must have a plan for gut health in good times and in
bad. Stockpiling prebiotics and probiotic supplements will
enhance a prepper diet when disaster strikes and you'll need it
most. When the world around us collapses and the water isn't
good and the food sources become questionable, gut health is
sure to suffer. Preppers can plan now for to avoid the ill fate.

Learn
more about probiotic benefits and food supplements from
Dr. Axe.

Related articles...

Popular prepping articles...

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