The 🔝 probiotic foods to have a balanced female flora

Do you know that probiotics favor a balanced vaginal flora?

What are probiotics?

There are bacteria inside us identified as saprophytic or commensal, that is, good for the body. Without them, we would live worse in many aspects.

Probiotics are a selection of these bacteria identified as good, capable of providing benefits to our health. They can be acquired through food or through supplements made in laboratories.

It is known that these bacteria are capable of adhering to the intestinal walls to carry out their functions there. However, if the walls of the intestine are too damaged, it will be interesting to first work on them so that the probiotics can really remain in the body.

The word 'probiotics' combines two Latin words pro and biota, which together mean 'for life'. And it seems an appropriate name considering that there are almost more bacteria than cells in the human body.

Until now, the benefits of taking probiotics at the intestinal level were known but now, in addition, it is known that these probiotics can modify the bacterial environment of other mucous membranes in the body such as the skin, eyes or vagina.

How do probiotics contribute to the well-being of the vaginal ecosystem?

Within the vaginal ecosystem a delicate balance is maintained between hormones, bacteria and acidity levels.

In fact, vaginal infections often occur when the most abundant bacteria in the vagina, Lactobacilli, are outnumbered by other bacteria or foreign microorganisms. Lactobacilli act as a first line of defense that prevents infectious agents from causing harm.

Lactobacilli produce lactic acid, which prevents the growth of other harmful bacteria in a more acidic environment.

At the same time, they help produce hydrogen peroxide, creating an inhospitable environment for microorganisms, thus decreasing the likelihood that they will thrive and outnumber the good bacteria.

On the other hand, the increase in lactobacilli makes them compete for food and space in the intestinal and vaginal walls, preventing other less interesting microorganisms from colonizing these delicate areas.

Finally, probiotics are also believed to stimulate the host's immune system (that is, us) and activate cells to kill unwanted microorganisms.

How do I know if I am altering my flora?

The most common predisposing factors when it comes to altering the vaginal flora would be:

• Increased Hormone Levels:

• Poor immune system health:

• New sexual partners: requires adaptation to maintain bacterial balance

• Certain medications: mainly antibiotics

• Smoking, for example, lowers estrogen levels and increases the risk of pathogenic microorganisms thriving

• Eating too many flours and sugars: they end up feeding the 'not so good' bacteria, breaking the bacterial balance.

And here are some ways to prevent vaginal infection and promote healthy vaginal flora:

• Wear underwear made of natural fibers that are capable of perspiring properly, that is, cotton is better than synthetic fibers. This helps prevent microorganisms from thriving.

• Avoid scented products like feminine deodorant sprays, soap, and scented toilet paper. The fewer chemicals you use in your intimate area, the better.

• Wipe from front to back when going to the bathroom, as this can help prevent the spread of microorganisms from the anus to the vagina.

• Eat foods that are fresh and rich in resistant fiber or starch. Now we give you more clues on how to do with the diet.

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How can I take probiotics with food?

To search for foods that contain probiotics or help in the production of 'good' bacteria, you don't have to get too complicated. Many simple and easily accessible foods meet these premises:

• Yogurt: Read the labels to confirm that the yogurt you buy has live strains. That will mean it contains probiotics. Kefir or cottage cheese made from raw milk can also be good sources of probiotics, but beware if you're reactive to milk casein or even lactose.

• Sauerkraut (fermented cabbage) and other fermented foods. Fermented foods promote the growth of good bacteria in our gut. LINK Sauerkraut from Natursoy 

• Kombucha is also a good source of probiotics. Kombucha is a slightly fizzy and tart beverage made by adding specific bacterial strains, yeast, and a small amount of sugar to green or black tea. During fermentation, a layer with a mushroom-like texture is created, which can be used to ferment new kombucha. The process breaks down the sugar in the tea, producing that acetic acid, with small traces of alcohol and gases that turn the drink carbonated. In addition to being an important source of probiotics, it is very rich in antioxidants. LINK Lot with different types of Kombucha

• Kavass is a traditional drink from Eastern Europe. It is made with rye or malt although roots and carrots are also added in modern preparations. It has a sour taste, provides a large number of lactic acid bacteria and its best-known function is to cleanse the blood and liver.

• Pickle Cured Olives and Pickles - Feel free to learn how to make homemade pickles. Beware of those you buy in supermarkets: look for those that do not contain monosodium glutamate or flavor enhancer. When we put these vegetables in brine and slightly acidify them with vinegar, yeasts and lactic acid bacteria appear that improve their nutritional properties (they eliminate bitterness and make the texture of the skin softer).

• Kimchi: A Korean fermented preparation that can be added to stir-fries, fried rice, and ramen, or eaten on its own as a side to other dishes. It has a salty and spicy taste. It is prepared from the fermentation of Chinese cabbage, although it can also be made from other vegetables such as radishes or even mangoes. LINK: Pack of Kimchi original Korean recipe

• Miso: Japanese seasoning made from soybeans fermented with salt and koji, a fungus that contains a probiotic strain called Aspergillus oryzae. Science has shown that this strain can reduce symptoms linked to digestive problems. LINK: Miso origin japan

• Tempeh is another form of fermented soybeans, in this case similar in texture and appearance to fresh cheese. It can be smoked, fried, grilled. It gives a lot of play in the kitchen and is highly appreciated as a protein source by vegans and vegetarians. But beware! Overcooking these products reduces their supply of probiotics. LINK: Eco Tempeh

• Natto (fermented soybeans) is a food derived from the fermentation of soybeans. They are soybeans cooked and fermented by the action of the bacteria Bacillus natto. This presence of live microorganisms makes natto a probiotic food. LINK Natoo certified eco

• Apple vinager

• Sourdough bread

• Fresh foods rich in fiber or resistant starch are essential to feed these good bacteria that we call probiotics: fruits, vegetables, raw and cooked, plantains... and rice, potatoes or sweet potatoes, better refrigerated beforehand!

Do you want to ferment your own food? This point is for someone experienced in the kitchen, but if you dare, it can be a great experience and you will surely increase your intake of probiotics in your diet. LINK kitchen fermenter