introduction

The gastrointestinal (GI) tract is a complex ecosystem and home to trillions of microbes (aka bacteria)—some good and some bad. There is emerging research to show that gaining a better understanding of the microbes—good and bad—that reside in the GI tract could unlock deeper understanding and new ways to diagnose and treat a wide variety of diseases.

Our ancestors for tens of thousands of years were unknowingly consuming fermented foods and beverages. Over time, they began to recognize the palatability, preservative nature, and other properties that these foods delivered. While probiotics have a long history of health-helping connections, the term only appeared recently: It was first used by Daniel Lilly and Rosalie Stillwell in 1965 to describe substances secreted by one microorganism that simulate the growth of another.

Today probiotics are often referred to as “good bacteria,” and are increasingly being linked to health benefits, including improving gastrointestinal health, helping conditions like psoriasis and chronic fatigue syndrome, and even potentially playing a role in obesity and mental health. The microbes in our intestines also provide us with a barrier to infection, provide metabolic fuel, and contribute to normal immune development.

There are basic probiotic-rich ingredients that form the foundation of the recipes in this book, including buttermilk, yogurt, cultured nondairy yogurt, filmjölk, frozen yogurt, kefir, kombucha tea, ginger beer, miso, and tempeh. It has been found that there are also small amounts of probiotics in soy milk and almond milk. In this book you will find DIY recipes for many of these ingredients, including almond milk for making nondairy versions of yogurt, as they will serve as the base for other beverages.

There are other foods that are probiotic rich, including natto, sauerkraut, sourdough bread, pickles, soft cheese (like Gouda), kimchi, and olives. Although you will find only one of the foods (the pickles in “Jose Gerbousky”) in the drink recipes, try working them into your eating routine for an intestinal boost!

food first, supplements second

In response to the growing interest in probiotics, there is an increase in the number of probiotic supplements popping up on the market. When it comes to taking supplements, remember that a dietary supplement is defined as a product intended for ingestion that contains a “dietary ingredient” intended to add further nutritional value to (supplement) the diet. The key piece of the definition is to add further nutritional value—in other words, you must first consume the nutrients your body needs from foods, and supplements are intended to add further nutritional value, not to become a crutch for poor eating habits.

First get probiotics from your food and beverages, then if you still need to add further probiotics, work with a registered dietitian and your health care provider to carefully consider adding a supplement. What you will quickly realize is that there is a wide variety of ways to add probiotics to your daily routine—if you don’t like yogurt, try kefir; if you don’t prefer kefir, try ginger beer. And always remember, it can take time to learn to like new foods, flavors, and textures—by being adventurous, I am confident that anyone can find probiotic foods and beverages to add to their eating routine.

the prebiotic connection

There is another group of foods, called prebiotics, that are linked to improving overall intestinal health. They are non-digestible and non-absorbable carbohydrates that help feed the good bacteria that are already living in the digestive system.

Examples of prebiotic foods include: bananas, asparagus, leeks, onion, garlic, almonds, pistachios, red wine, honey, maple syrup, oatmeal, whole grains, and legumes. Throughout the recipes in this book, you will find many prebiotic foods added to the recipes to help boost the potential power of the probiotics in your digestive tract.

Research has found benefits from a wide range of prebiotics, including: fructo-oligosaccharides (FOS), polyfructan inulin, galacto-oligosaccharides (GOS), and lactulose. For example, FOS has been found to increase calcium absorption; food sources include wheat, barley, bananas, asparagus, tomatoes, onions, leeks, garlic, and agave. And lactulose is widely used to treat constipation.

Other potential prebiotics include lactitol, xylo-oligosaccharides, isomalto-oligosaccharides, soybean oligosaccharides (raffinose and stachyose), lactosucrose, resistant starch, and cereal fibers.

the health connection

The connection between probiotics and health seems to lie within our intestinal tract, which is inhabited by trillions of microbes.

Early discovery of probiotic benefits is credited to the Russian scientist Elie Metchnikoff for his work on the positive role that probiotics have on health. In his book The Prolongation of Life (1907), he suggested that foods like yogurt, kefir, and sour milk (containing lactic acid bacteria) were associated with good health and longevity. His reports were based on the Bulgarian peasants who consumed large quantities of sour milk, and lived longer than the average population.

Studies show that a “Western” diet that is high in fat and sugar results in a more porous intestinal lining, which results in systemic access to food antigens, environmental toxins, and more. Adding probiotics can positively boost intestinal health by improving the bioavailability of vitamins and minerals like B-vitamins, magnesium, and zinc.

To date, the United States Food and Drug Administration (FDA) has yet to approve a health claim for probiotics, although a few other health agencies around the globe have, including Japan. Their National Institute of Health, Labour, and Welfare, under the Foods for Specified Health Use (FOSHU) program, has identified 65 probiotic products containing one or more of the 16 different approved probiotic strains including several strains of Lactobacillus and Bifidobacterium. The health targets for probiotics in Japan include gastrointestinal conditions, immunity, allergy, cold and flu-like symptoms, cholesterol levels, blood pressure levels, and diabetes.

All probiotics do not produce the same health benefits. For example, Lactobacillus rhamnosus has been found to be effective in the treatment of rotavirus diarrhea in children, while another strain had no clinical impact.

Below is a brief overview of groups of probiotics and/or particular strains that have been linked by research to improve health:

Additionally, research is linking gut microbe diversity to reduced obesity, improved blood glucose control, reduced insulin resistance, and mental health benefits:

While scientists are still determining which strains of microbes have the biggest impact on health status, what we know is that good bacteria can ultimately help our health. Enjoy the recipes in this book as a way to improve your intake of probiotics and potentially impact your gut health.

equipping your kitchen

You don’t have to spend a fortune to start making your own probiotic-rich beverages at home. Many of the supplies you will need are likely items you already have around; here is a list of the basics to get you started.

tools and gadgets

Pots and pans: You will need a small (4-quart) soup pot to boil milk and water to prepare kefir, yogurt, and kombucha.

Thermometer: Working with active cultures and kefir grains requires you to know the temperature of the liquids.

Blender: You’ll need a standard kitchen blender or high-powered blender to blend the smoothies. Note: Some recipes work best with a high-powered blender (like a Ninja or Vitamix), although they can still be made with a standard kitchen blender or a food processor.

Quart jars or containers: Keep a number on hand for storing and fermenting beverages.

Cheesecloth or coffee filters: Either is good for covering the jars while fermenting beverages.

Rubber bands: These are needed for securing cheesecloth or coffee filters to the containers during the fermenting process.

optional

Yogurt incubator (aka yogurt maker): A yogurt maker will take yogurt prep time down to minutes. The yogurt recipes in this book include steps to make yogurt without a yogurt maker too.

Yogurt strainer: You can make your own Greek yogurt with a yogurt strainer or you can use cheesecloth.

For more equipment recommendations, see Resources.

the base ingredients

There are several ingredients used in the recipes that provide health-helping probiotics. Most of these products are widely available in grocery stores, and throughout the book there are recipes to make many of them yourself. For some ingredients you may need to go to a specialty health food store or the “natural” or health food section of the grocery store.

Buttermilk is milk that has been cultured with lactic acid to form cultures and probiotics. It is low in calories with just 100 per cup. Although butter is in the name, it actually does not contain any butter.

Cultured almond milk yogurt is cultured from milk made from ground almonds mixed with water. Almond milk is naturally cholesterol free and low in protein compared to cow’s milk.

Cultured coconut milk is cultured from coconut “milk” (made from the white pulp of coconuts that is gently pressed to release the flavorful liquid). Also called cultured coconut milk yogurt, it is cultured through the same process as regular yogurt.

Filmjölk is a traditional drinkable yogurt from Sweden that is slowly fermented using Lactococcus lactis and other live cultures to provide a soft butter-like flavor. Filmjölk can be used as a substitute for kefir, yogurt, or buttermilk in recipes.

Greek yogurt is a thicker style yogurt that has been strained to remove the whey (clear liquid), which in turn results in a thick yogurt with a distinctive, sour taste and higher protein content.

Kefir comes from the Turkish word keyif, which means “good feeling.” It is a thick, tangy, yogurt-like beverage that contains a wide variety of probiotic bacteria. Kefir is made from the addition of kefir grains to milk; bacteria, yeasts, and proteins in kefir grains work together to produce kefir. The three main types of probiotics in kefir are Lactobacilli, Lactococci, and Leuconostoc.

Kefir water is a fermented beverage made from water, sugar, and water kefir grains. The bacteria in the water kefir grains then metabolize the sugar and produce beneficial bacteria.

Kombucha is a fermented tea drink that is traditionally made from sweetened black tea that is fermented by a SCOBY (symbiotic colony of bacteria and yeast), aka kombucha mushroom. Different teas are often used to provide different flavor profiles.

Lassi is a probiotic beverage popular in India and Pakistan that is traditionally savory in nature and consists of a blend of yogurt, water, spices, and sometimes fruit.

Miso is a fermented soybean paste that is believed to have originated in China in 600 AD or earlier. It is a thick paste-like substance produced by fermenting soybeans with salt and the fungus kojikin. It is a traditional salty and tangy Japanese seasoning used as a base for soup, sauces, and vegetable dishes.

Pickles are cucumbers (or other vegetables or fruits) that are preserved in brine or vinegar. All pickles are not created equal when it comes to probiotics. The types of pickles that are rich in probiotics have traditionally been pickled without vinegar, so look for varieties that are processed without it.

Soy milk is made from soy beans and naturally contains some probiotic benefits.

Soy milk yogurt is made from cultured soy milk. It has been found that cultured soy milk has enhanced the availability of the soy isoflavones. Additionally, the fermentation process assists in protein digestion, enhances intestinal health, and supports a healthy immune system.

Tempeh is an Indonesian food that is made from fermented soy beans or other grains and is a source of protein with a nutty flavor.

Yogurt is a fermented milk product that is made from cow’s milk.