Probiotics: Why You Need Them and How to Get Them Deliciously
Getting your probiotic intake deliciously may be among the best ways to nurture your overall physical and mental health
Could a basic bottle off your grocer’s shelves benefit your mental health as much as a good therapy session? While science may never answer that question, it has amassed a host of data on the perks of probiotics for your physical and, somewhat surprisingly, mental health.
We at Only in Sedona Yoga want to be clear — we are not researchers, doctors, or scientists. Please discuss any dietary or supplement changes with your doctor.
However, we firmly believe in spreading useful health information to empower our viewers to feel their best. We consider it especially important in a country where countless citizens lack access to traditional medical care. While taking certain measures may not cure, they may help — and helping folks is what we’re all about. Let’s dig into the perks, and how to get your probiotics deliciously.
What Are Probiotics?
An entire universe exists within your intestines. Your interior landscape abounds with living organisms, some of which benefit your overall health, others which can harm it. This microcosm is similar to Planet Earth — some of the things you do to your gut promote life, while others wreak considerable damage. Just like saving the planet, there’s only so much you can control, but probiotics are among your greatest allies in creating a healthy intestinal environment where the good bacteria, or living organisms, can flourish — and so can you.
Every body contains certain probiotic colonies from birth. Countless factors, from your genes to your mother’s diet,
delivery method, medication use, and exposure to environmental contaminants
such as microplastics may affect it. Once you are born, your microbiome changes in response to your diet and lifestyle. Factors that may change your gut composition by decreasing the balance of good (or life-supporting) bacteria and increasing the harmful strains include:
While these factors can deplete your stash of good bacteria, leading to adverse health impacts, you can restore your levels. One way to do so is through a diet full of probiotic-rich noms. These foods contain actual living organisms to replenish the stash in your gut. A single cup of yogurt once a month won’t do it — you need to
consume probiotics regularly to maintain the benefit.
That’s why getting your probiotics deliciously is so important. When doing so becomes a treat, it’s easy to increase your intake.
Serious Perks of Probiotics Everyone Should Know About
Fixing your gut could be among the most powerful moves you can make to improve your physical and mental health. Check out these impressive studies and what nurturing the right balance of healthy microorganisms in your intestines can do.
Mental Health Benefits of Probiotics
Scientists continue to uncover more about the gut-brain axis seemingly every day. However, numerous studies suggest that probiotics may help with multiple mental health conditions, from depression and anxiety and even including disorders such as autism and schizophrenia. For instance:
- Research on mice shows that those who have their gut bacteria removed demonstrate a marked increase in anxiety. However, adding a specific probiotic metabolite increases activity in the amygdala, a part of the brain associated with your fight-flight-freeze response. Mice so treated displayed fewer anxious behaviors.
- A recent meta-analysis of multiple studies on the effects of probiotics on mental health found that probiotic use led to a considerable reduction in depressive symptoms and a moderate decrease in anxiety symptoms among participants. Another meta-analysis found that certain strains of Lactobacillus and Bifidobacterium led to a significant decrease in depressive symptoms.
- A comprehensive meta-analysis found that probiotics helped reduce many of the behavioral symptoms in those on the autism spectrum. As someone who is autistic, my insider’s perspective is that they do so by reducing the crushing anxiety so many of us with slightly different wiring systems deal with all the time. While I can’t speak for all autistic individuals (the old saying, “If you’ve met one autistic person, you’ve met…one autistic person” definitely holds), reducing life’s inevitable emotional waves from tsunamis to much more surfable swells inspires me to keep buying kombucha and kefir.
- Another meta-analysis of research performed on those with schizophrenia found that probiotics significantly reduced PANSS scores and gastrointestinal symptoms while improving insulin levels and resistance. Researchers believe supplementation may help behavioral disturbances and related physical health impacts.
Physical Health Benefits of Probiotics
Keeping your little gut critters balanced on the inside seems to make you happier and more well-adjusted on the outside, but the goodness of probiotics doesn’t stop there. You may also see the difference on the scale and in the mirror. They may even ease some of your nagging aches and pains and protect against chronic disease. Consider the following:
- A 2024 systematic review found that probiotic use in the absence of dieting led to weight loss in 66.6% of the reviewed studies and reduced waist circumference in over 80% of participants.
- Another study involving 58 women prescribed a probiotic and prebiotic regimen had considerably higher beneficial bacteria levels in their gut at the study’s conclusion, along with statistically significant improvements in body composition and obesity measures.
- A 12-week study on those aged 12 to 30 with acne vulgaris found a significant reduction in the number of acne lesions with few, if any, side effects.
- Studies on rugby players show reduced muscle soreness and improved sleep quality following probiotic use.
- A recent meta-analysis of athletes such as marathoners and triathletes found that regular probiotic use mitigated muscular stress and damage.
- Chronic inflammation is a hallmark of countless diseases, including heart disease. One recent study found that probiotic use had an anti-inflammatory effect in women with high blood pressure, altering several inflammatory markers.
- According to a recent review of the research, probiotics may play a role in preventing and managing diabetes.
- A recent study of over 36,000 individuals found that regular low-to-moderate probiotic intake significantly reduced the risk of cancer mortality, with no association found at higher doses. While you don’t want to do too much of any good thing, you don’t have to worry too much about accidentally going overboard.
5 Ways to Get More Probiotics in Your Life Deliciously
Sure, you can take a probiotic supplement, and many do. We’d recommend discussing the best one with your doctor, as there are multiple beneficial strains, and finding the right formula can take time.
However, we find it best to get our probiotics through food and drink, and doing so has added delectable flavor to our lives. You can find probiotics in fermented foods and drinks,
with each variety offering different strains.
Fortunately, more and more prepacked foods now contain various probiotic strains, perfect for those with hectic lifestyles. Here’s how to get more probiotics in your life deliciously, even if you don’t have much time. Getting healthier isn’t a sacrifice — it’s a gift to yourself!
1. Wild Tonic Jun Kombucha
You’ve heard us mention this brand countless times on the show, and that’s because they are simply amazing. This magical brew is key to my recovery and sobriety, not only because it is rich in probiotics but because it’s also delicious.
Unlike regular kombucha, which uses black tea and sugar, producing an unpleasant vinegar-like aftertaste,
Wild Tonic uses honey and green tea. The magical ingredient is their Jun culture, full of delicious probiotic goodness your belly loves. That’s it, other than their other plant-extracted, natural flavors, such as lavender and blackberry mint. Blending it all together with owner Holly and her team’s special touch of love results in a heavenly smooth, slightly sweet, and ultimately refreshing beverage that’s like a spa getaway for your tongue and insides.
While once hard to find outside of the desert southwest, Wild Tonic has exploded in popularity for good reason. You can find it at select retailers out here, such as Whole Foods, Natural Grocers and even some convenience stores. The easiest way to get your fix is to go to wildtonic.com and use their store locator — they can ship nationwide. We always keep it in stock here at the ranch to offer to our yoga retreat guests.
2. Wildbrine Fermented Foods
While many minds turn to yogurt for gut health, countless fermented foods also contain various strains, providing yet another way to get your probiotics deliciously. You can ferment anything from cabbage to carrots at home with sufficient practice, but when you need convenience, Wildbrine has you covered. They offer a variety of kimchi, sauerkraut, pickled veggies, and specialty blends, like their organic fermented coleslaw, the perfect healthy side for your next summer picnic.
Wldbrine comes ready to eat — simply twist off the top and dig in with a fork. Of course, you can also add their foods to various recipes. Get ready for baseball’s opening day with a full lineup of veggies and whole-grain chips perfect for dipping in keto-friendly,
spicy probiotic spinach artichoke dip. You’ll find their foods at health food stores like Natural Grocers and Whole Foods and other select retailers like Target.
3. Miko Brand Miso Soup
Why do the Japanese live longer? Many factors may contribute, but one may be the practice of enjoying a bowl of miso soup any time of the day — breakfast, lunch, or dinner. Preparing a bowl of Miko Brand’s Instant Miko is as easy as mixing up a packet of ramen, only with benefits for your gut health.
The probiotics in miso soup come from fermented soybeans, which make up the rich broth. The umami flavor blends perfectly with other healthy staples like green onions, daikon radishes, tofu, carrots, and seaweed. Plus, research suggests that eating a clear-broth soup such as miso before a larger meal results in consuming fewer calories overall. Thus, adding miso to your life may benefit your weight loss efforts in two ways.
You can find Miko Brand at select Costco locations, specialty Asian markets, or by ordering it through Amazon. It’s a great, inexpensive, and healthy prepper food that won’t go bad and requires no refrigeration, unlike many probiotic-containing meals.
4. Forager Cashew Milk Yogurt
Nearly any brand of yogurt is probiotic — manufacturers today add the good stuff in after pasteurization to further protect human health. However, some use a further heat process that kills these strains, too, so be sure to read the labels. Alternatively, simply reach for Forager. It’s dairy-free, and although living organisms can’t technically be considered vegan, it’s the next best thing. Plus, these microorganisms will enjoy happy lives in your gut, where they may just uplift your mood, too.
Reach for
a flavored version for a quick snack. Use the plain, unflavored variety as part of a healthy salad dressing mix or an alternative to mayonnaise in wraps and sandwiches. You can find Forager at many traditional grocery stores, including Fry’s, Safeway, and Albertsons.
5. Nancy’s Organic Kefir
What is kefir? If you’re a member of the Only in Sedona Yoga crew, it’s the most convenient and easy way to get several probiotic strains. Technically, it’s a fermented milk drink that has the taste and texture of liquid yogurt. It’s a simple way to get your probiotics deliciously. Knock back a cup of this in the morning as a healthy breakfast alternative as you race out the door.
Even though kombucha and kefir feature different bacteria strains, some varieties of the latter can still leave a slightly sour aftertaste in your mouth. Nancy’s is the exception. It contains just the right hint of sweetness with zero vinegariness. You can find their products at Whole Foods and many traditional grocery stores, and their creamery in Oregon also offers bulk ordering for those in the food service industry.
Get Your Probiotics Deliciously
Probiotic-rich beverages and foods are way tastier than taking a pill. You benefit from the additional nutrients and calories while gently restoring your intestinal microbiome. Doing so could work wonders for your physical and mental health.
What are some of your favorite ways to get your probiotic fix? Experiment with the suggestions on this list or share your most beloved brands on our YouTube channel in the comment section. Restore balance to your belly and improve your overall wellness by enjoying your daily probiotics deliciously.
