Legumes: Good or Bad?

The answer is, a little of both. And at the end of the day, what really matters is how your unique body feels when you eat them. Some examples of legumes include beans, peanuts, peas, and lentils.
Anti-nutrients
Many health-minded people, especially those interested in the paleo diet, argue that legumes should be avoided because they contain lectins and phytic acid. Lectins are proteins that bind to cell membranes. They’ve been shown to cause damage to the lining of the small intestine and to skeletal muscle, as well as interfere with the proper functioning of the pancreas.

However, these results were taken from studies in which animals consumed large amounts of raw legumes. Most of us humans would not be consuming such large portions of legumes, and we would eat them cooked, not raw. So, we can’t say for sure that the deleterious effects observed in the studies would actually be that dramatic among humans who consume normal amounts of cooked legumes. That said, it may be a good idea to avoid peanuts when possible, as both raw peanuts and peanut oil are high in lectins. Phytic acid is the stored form of phosphorous found in many plants, particularly in nuts and seeds, and in the bran or hull of grains. While many herbivores can digest phytic acid, humans can’t. And because it binds to minerals, it can prevent us from fully absorbing the minerals in our food.
It also interferes with digestive enzymes. However, our gut bacteria produce enzymes that can break down phytic acid. What’s more, phytic acid can actually have some benefits, like helping to prevent the formation of free radicals and the accumulation of heavy metals.
Fiber and nutrients
You’re probably aware that legumes are a good source of fiber, which can help to prevent colon and rectal cancer, heart disease, and type 2 diabetes, and can play a beneficial role in stabilizing blood sugar.
In addition, legumes contain a number of important nutrients, like B vitamins, folate, and antioxidants. However, not all of these nutrients are particularly bioavailable, due to the presence of phytic acid.
So if you’re concerned with getting the most bang for your buck when it comes to selecting your foods, there are certainly more nutrient-dense options than legumes.
FODMAPs
Another reason some people choose to stay away from legumes is that they contain FODMAPs, an acronym deriving from fermentable oligo-, di-, mono-saccharides and polyols, which are carbohydrates that are not always well absorbed in the body. They can cause gas, bloating, and other digestive challenges.
However, not everyone has trouble absorbing FODMAPs, so if you don’t experience any symptoms after eating legumes, this probably isn’t an issue for you.
So what’s the final verdict? As with so many decisions when it comes to food and diet, whether or not you eat legumes is a personal decision based on how you feel when you eat them. If legumes cause bloating for you, try taking a break from eating them. If you don’t experience any undesirable symptoms when you eat them, feel free to dig in!
—The Alternative Daily

Are Crayons Poisoning Our Children?

Asbestos is a carcinogen that was commonly used several decades ago as a fire-retardant. However, once it was discovered that inhaling asbestos can cause serious health risks, such as cancer and breathing problems, the use of asbestos was discontinued (but not made illegal for all uses, surprisingly enough). However, an investigation by the Environmental Working Group (EWG) has found that many children’s crayons still contain asbestos to this day.

The EWG crayon report
The EWG Action Fund took samples of four brands of children’s crayons sold in 2015. All four of the brands tested contained fibers of asbestos. Children can inhale the fibers while using the crayons, as the inhalation of small crayon shavings is common while coloring with crayons. Any child exposed to asbestos is 3.5 times more likely than an adult to develop a lung disease caused by asbestos exposure known as mesothelioma.

The following are the four crayons tested by the EWG:
Saban’s Power Rangers Super Megaforce Crayons (manufactured by Greenbrier International, Inc.)
Nickelodeon Teenage Mutant Ninja Turtle Crayons (manufactured by MII Inc.)
Disney Mickey Mouse Clubhouse Crayons (manufactured by Greenbrier International, Inc.)
Amscan Crayons (manufactured by Amscan) In previous investigations, asbestos fibers have also been found in other crayon brands, including Crayola, Rose Art, and Prang.
The dangers of asbestos exposure
Asbestos has been linked to several serious health conditions, including mesothelioma, cancer, lung scarring and respiratory problems.
According to a report released by the Occupational Safety and Health Administration (part of the United States Department of Labor):
“There is no ‘safe’ level of asbestos exposure for any type of asbestos fiber. Asbestos exposures as short in duration as a few days have caused mesothelioma in humans. Every occupational exposure to asbestos can cause injury or disease; every occupational exposure to asbestos contributes to the risk of getting an asbestos related disease.”
Although children using crayons is hardly an occupation, there is legitimate concern that crayons could cause asbestos poisoning in children.
 
What can caregivers do to minimize risk?
In 2000, the U.S. Consumer Product Safety Commission (CPSC) conducted its own study to determine the precise risk level of crayons containing asbestos. The researchers concluded that because the fibers are embedded in the wax, the risk of asbestos damage is low. A simulated study of a child vigorously coloring for half an hour did not produce any asbestos fibers in the air. However, although the risk may be low, it is still there, which poses the question, why is asbestos, known to pose a serious health risk to humans, in children’s products at all?
Here are some ways caregivers can minimize the risk from crayon use:

• Making your own crayons at home with powdered pigments and melted carnauba wax.
• Instructing children to not eat crayons.
• Encouraging light coloring rather than heavy scrawling.
• Looking for brands that are not on the asbestos blacklist or are made with all-natural materials.
• Try coloring with colored pencils instead.

Do you worry about chemicals and asbestos in children’s products? Many products made for children contain toxic materials. When shopping for children’s products, look for brands that are eco-friendly and toxin-free.
—The Alternative Daily

This Happens within 20 Minutes of Drinking a Coke

Drinking Coca-Cola is as American as apple pie, football and fireworks on the 4th of July. Unfortunately, the negative health effects of drinking Coca-Cola are often sidestepped or even ignored since it has become so commonplace in American culture.

I was actually surprised at the limited information I found when hunting for academically sound journal articles discussing the health issues associated with drinking Coca-Cola. It shocked me a bit, and it may shock you to know that the Coca-Cola company is aware of the health issues its beverages may cause. In Coca-Cola’s 2014 annual financial report, it was noted, “Obesity concerns may reduce demand for some of our products.” The report went on to only discuss the pitfalls of their problems relating to profits and not address health concerns.
The health issues associated with drinking Coca-Cola are not only homegrown problems anymore. According to research conducted in 2006 and published in the American Journal for Clinical Nutrition, Coca-Cola is everywhere and harming everyone. The study found, “The growth of American food companies has certainly spread across the globe. Coca-Cola products are sold in >200 countries.” The numbers are alarming and many of those 200 or more countries may lack the dietary education infrastructure to inform people about the health issues Coca-Cola may cause. So what does drinking Coca-Cola actually do to you?
According to a 2007 study conducted by the Nutrition Research Center, Coca-Cola’s unhealthy effects take action within 20 minutes of consumption. Within 20 minutes, your body receives a jolt to its daily value (DV) of sugar and your blood sugar levels go haywire. This puts stress on your liver as it rushes to convert that overload of sugar into fat.
Within 40 minutes, your blood pressure increases and your adenosine receptors shut down causing that “wide awake rush.” After 45 minutes, you will experience a rush of dopamine and experience the good feeling a heroin addict may associate with their pleasure hunt. After you reach the 60-minute mark, you will inevitably begin to crash as you become dehydrated from urinating your nutrients away, due to Coca-Cola’s diuretic effect.
It may seem fine and dandy to enjoy a Coca-Cola with burger and fries on your lunch break, but what is the long-term cost? Obesity, diabetes, and kidney failure are all among the chronic diseases Coca-Cola soft drinks may cause. Coca-Cola also lowers sperm count in men, along with a plethora of illnesses attributed to the unknown contents in each can. Let’s take a closer examination of the unhealthy effects that may lurk in those shiny, “American Red” cans.
5 truly unhealthy effects of drinking Coca-Cola
1. Increases your risk for obesity and diabetes
Obesity has become an epidemic, not only in America, but also around the world. Obesity has been linked to several serious health problems, including hypertension, diabetes, heart disease, stroke, cancer and infertility.
The Centers for Disease Control and Prevention (CDC) states, “Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death.” Preventable death is the key word here, meaning that you can make the choice to be healthy. That choice may be to skip those afternoon sodas at your desk.
According to the CDC, almost 35 percent of the United States population is obese. The data suggests that approximately 78.6 million people are on track to possibly develop one or two of the diseases associated with obesity. Type 2 diabetes is already one of the country’s top killers. An interesting fact is that 86 million people have prediabetes, a number pretty close to the 78.6 million people who are obese.
The Coca-Cola company knows that the increasing awareness of obesity may cut into its profits. The 2014 annual report states, “Negative publicity resulting from actual or threatened legal actions against us or other companies in our industry relating to the marketing, labeling or sale of sugar-sweetened beverages may reduce demand for or increase the cost of our sugar-sweetened beverages, which could adversely affect our profitability.”
2. Caffeine and sugar, with a side of aspartame — potentially a recipe for cardiovascular disease and cancer
Caffeine, sugar and aspartame, oh my! There is no denying the overwhelming amount of sugar and caffeine that a 12-ounce can of Coke contains. One can of coke delivers 39 grams of sugar to your heart, bloodstream, liver, kidneys, and all the other vital organs in your body — your temple.
Consuming high amounts of sugar has been directly linked to obesity, and high sugar intake may lead to serious cardiovascular effects as well. A 2011 study published in Hypertension discusses the effect sugar has on cardiovascular health. The study found, “The obesity epidemic has focused attention on relationships of sugars and sugar-sweetened beverages (SSB) to cardiovascular risk factors.”
In addition to the caffeine and sugar in Coca-Cola, there is another lurking evil called aspartame. Aspartame is a frightening artificial sweetener that has been researched for its link to cancer. But with billions of dollars at stake, corporations are well known for their tendencies to sweep unhealthy ingredients under the mat, so to speak.  
The American Cancer Society discusses aspartame, yet no real conclusive evidence has been brought to light concerning aspartame’s link to cancer. The American Cancer Society has compiled a list of possible aspartame health complaints on their website: “Claims have been made that aspartame is related to health effects ranging from mild problems such as headache, dizziness, digestive symptoms, and changes in mood, to more serious health issues such as Alzheimer disease, birth defects, diabetes, Gulf War syndrome, attention deficit disorders, Parkinson disease, lupus, multiple sclerosis, and seizures. However, studies done to date have not found any consistent evidence of harm.”
While the evidence concerning aspartame’s ill effects is, as yet, inconclusive, it is certainly a highly controversial topic and one that seems to put profits before health. What is clear, however, is that consuming artificially engineered products of any kind is not beneficial to our well-being.
3. Linked to kidney failure
The regular consumption of Diet Coca-Cola may cause a decrease in kidney function, which can subsequently lead to kidney failure. A 2009 paper, presented at the annual meeting of the American Society of Nephrology in San Diego, discussed research pertaining to the link between artificially sweetened drinks and decreased kidney function. The paper’s authors, Julie Lin MD and Gary Curhan MD of Brigham and Women’s Hospital, studied 3,000 female participants over the span of 11 years. They noted, “a significant two-fold increased odds, between two or more servings per day of artificially sweetened soda and faster kidney function decline.”
Whether it is aspartame or not, consuming artificial sweeteners is dangerous for your health, and especially your kidneys. It goes without saying that kidney failure dramatically impacts quality of life: days filled with dialysis and evenings overloaded with stress and worry. Drinking soda, whether it’s Coca-Cola or not, is just not worth the long-lasting health risk.
4. Increases your risk for metabolic syndrome
Metabolic syndrome has been a trending topic over the last few years and for good reason. The increased cases of chronic diseases and health problems associated with metabolic syndrome are not only lifestyle changers, but deadly. Coronary heart disease, stroke, diabetes, high blood sugar, hypertension, obesity and heart attack are all linked to metabolic syndrome.
According to the National Heart, Lung and Blood Institute, “The term ‘metabolic’ refers to the biochemical processes involved in the body’s normal functioning. Risk factors are traits, conditions, or habits that increase your chance of developing a disease.” Metabolic syndrome is a deadly path you don’t want to find yourself going down.
With almost all things health-related, you can take preventive measures to make sure you stay healthy and happy — and far from the perils of metabolic syndrome. These preventive actions would include ditching your daily Coca-Cola habit and maybe enjoying some of nature’s life-giving water instead. Maybe drinking a Coca-Cola every now and then might not be so bad; however, it’s important to take note of the link that research has found between chronic soda drinking and metabolic syndrome, including issues relating to cardiac function.
A 2011 study published in the World Journal of Cardiology discusses the link between soda and serious health conditions in rats. The study found, “In the present study, long-term drinking of regular cola beverage resulted in weight gain, mild hyperglycemia and marked hypertriglyceridemia. Changes in plasma triglycerides were also associated with the consumption of diet cola.” The same study also noted that after switching from soda to water, many of cola’s adverse effects were somewhat reversed. This may be a good indicator to start drinking more water — there’s still hope!
5. May be linked to erectile dysfunction
Indeed, consuming soft drinks may lead to erectile dysfunction. Soft drinks like Coca-Cola may not contain any one substance that directly causes erectile dysfunction. However, the domino effect of all the previously mentioned health problems researchers have found may lead to a possible cause of erectile dysfunction.
Erectile dysfunction, or impotence, can lead to some serious psychological issues in men, including stress and low self-esteem. This can be a huge burden on any relationship and can hinder the possibility of future relationships as well. To get to the heart of the matter, erectile dysfuncion is associated with obesity, hypertension, diabetes and metabolic syndrome, all serious health problems possibly linked to drinking Coca-Cola.
A 2011 study published in the Central European Journal of Urology discusses the association between soft drinks and erectile dysfunction. Researchers found key markers with regards to diabetes, hypertension, ischemic heart disease and other vascular or weight-related issues correlating with erectile dysfunction. The study states, “In light of the facts presented in this paper, high soft drink consumption should be included in constitutive erectile dysfunction risk factors.”
What is in your fridge or on your desk at lunch? Have I enjoyed an ice-cold Coca-Cola while devouring a Big Mac? Yes, of course. But I do believe in changing dietary patterns in order to live a healthier, happier and longer life. If you don’t gather the facts about what you are eating and drinking, you may not be 100-percent informed about the increased risks you are exposing yourself to. Making simple diet and exercise changes has been noted time and time again in the academic research we find for you, our Alternative Daily audience. Are you ready for change?

Natural Solutions for Your Teen’s Acne

There is a huge market for cosmetics to help clear the skin. It’s a billion-dollar industry, which yields moderate success.
For many years, it has been accepted that teenagers have to suffer through these years of acne and there is nothing that can be done about it. Some studies have even suggested that acne is nature’s way of warding off possible mates. However, these studies did not hold true when researchers came to realize that in some people acne lasts well into their twenties.
In the early 2000s, scientists started making the connection between acne and nutrition. Specifically, a group of Korean researchers conducted a study with participants who were placed on a diet low in glycemic load (GL). The glycemic load is the number that estimates how much a food will raise a person’s blood glucose level. The study revealed a significant improvement in participants’ skin when their diet consisted of foods with a low glycemic index. Think about it. Does your teen enjoy foods like pizza, candy, French fries, sweetened beverages, and macaroni and cheese? All of these foods have a high glycemic load. What happens in the body when a person eats lots of foods with a high GL? Insulin increases and produces androgen. High androgen levels lead to higher sebum production, hence the oily skin and clogged pores.
What can you do to help your teen?
Educate your teen about the connection between nutrition and acne, and have foods with a low glycemic load readily available. These include all types of beans and legumes (like lentils), fresh fruit and vegetables, cashews, peanuts, and even foods like oatmeal and sweet potatoes are acceptable.
In addition to a healthy diet, your teen can also try some of the following natural remedies to heal the skin and keep it clean and clear.
Apple cider vinegar is known for its antifungal and antibacterial properties. Mix three teaspoons into half a cup of water, then use a cotton pad to wipe the face clean. Once the skin has adjusted to apple cider vinegar, increase the amount of vinegar or decrease the amount of water.
Coconut oil is also known for its antibacterial and antifungal powers. Purchase organic expeller-pressed coconut oil and have your teen massage it into the skin before bedtime. The skin repairs itself at night and your teen will wake up with smoother, better skin.
Egg whites, for your more adventurous teen, can be used as a mask. Simply separate the white from the yolk and apply with fingers to the face. After a few minutes it will tighten like a clay mask. Egg whites remove impurities and reduce the sebum on the skin. They can be left on the face for 10 minutes to an hour, then wash off gently with warm water.
Aloe is an amazing gel to reduce inflammation and redness. If you have an aloe plant at home, you can use the juice from the leaves and put it directly on the face.
Calendula has been known for a long time for its anti-inflammatory properties. You can make your own tinctures from the flowers of pot marigold or purchase calendula tea. A soaked tea bag can be applied directly to the skin and used like a cotton pad. Calendula can also be found in skincare products.
A little piece of good news! Chocolate — and especially dark chocolate — has not been linked to acne. Your teen (and you) can indulge in the occasional piece of chocolate as you battle your way through the tough teen years.
—The Alternative Daily

5 Foods to Avoid at the Salad Bar

By now, most of us know to stay away from creamy salad dressings, but some less obvious salad sabateurs might surprise you.

You're at the salad bar, you have a beautiful bed of greens on your plate, and you want to keep it healthy. Here's what to do.

Avoid adding these five foods to your salad:
1. Croutons. They may be small, but they're typically filled with artificial colors, flavors, and preservatives. The majority of croutons found in restaurants are also made of refined grains, which means all of the vitamins and protein have been stripped from them. Adding croutons also means adding calories, so opt for a slice of whole wheat bread or a whole wheat roll instead.
2. Sun-dried tomatoes. What you’re really adding to your salad is a ton of sodium. A half-cup can set you back almost 500 milligrams of sodium. Opt for fresh tomatoes instead.
3. Candied nuts. They’re often scattered on top of a salad with beets or blue cheese. And they taste so good — because they're drenched in simple sugars! Candied nuts are also filled with fat, sodium, artificial colors, and flavors. So stick to unsalted, plain nuts like walnuts or almonds that contain healthy fats and will keep you full longer.
4. Tortilla strips or wonton noodles. Sure, they add great crunch to your salad, but they also add extra calories, sodium, and trans fats (they're often fried in oil). Instead, go for peppers or carrots for a tasty crunch without all those calories and fat.

5. Shredded cheese. A sprinkle of cheese won’t hurt you, but many people throw on at least a half-cup, which can add up to a substantial number of calories. One cup of cheddar cheese has more calories and fat than a large serving of fries from McDonald’s! If you're choosing cheese, pick a low-fat cheese and limit the portion size to the size of your thumb.

Want to Think Clearly? Eat These 5 Things

Your diet is directly related to how you feel, and it is no surprise that if you eat the wrong foods, then you may feel down. Research has shown that our diets have changed over time since the days of our paleolithic, hunter-gatherer ancestors.

What we eat makes all the difference! For example, fermented foods like yogurt have been shown to increase our mental well-being, and our ancestors ate fermented foods unknowingly. A 2014 study published in the Journal of Physiological Anthropology states, “Our Paleolithic ancestors had plenty of opportunity for the consumption of food products (for example, honey, fruits or berries, and their juices) that had been unknowingly subjected to natural microbial fermentation.”

Let’s dive into 5 foods offering the best mental health properties you may have unknowingly been avoiding. Probiotic yogurt, amino-acid rich protein, omega-3 fatty acid from fish, folate-filled greens, and deliciously sweet antioxidant berries are all notable foods to lift your mood and keep you enjoying life to the fullest. 1. Probiotic yogurt
Probiotics are healthy bacteria that have many helpful benefits for your physical and mental health. Most fermented foods containing probiotics were consumed by our paleolithic ancestors, and these foods affect neurotransmitters, decrease oxidative stress, and ultimately keep healthy bacteria in our stomachs. Recent research has also found probiotic food like yogurt to have exceptional health benefits in regards to stress and anxiety.
Research published in Medical Hypotheses (2005) found probiotics to be a treatment in major depressive disorder (MDD) and suggests, “The effect of probiotics on systemic inflammatory cytokines and oxidative stress may ultimately lead to increased brain derived neurotrophic factor (BDNF). It is our contention that probiotics may be an adjuvant to standard care in MDD.” Devouring your morning yogurt may go a long way in keeping your mental health moving in the right direction.
2. Amino-acid rich protein
Protein is an essential building block for your body to grow, stay strong and remain healthy as you age. If your body lacks protein, you may have some underlying imbalances in your body, which, in turn, may cause your mood to shift. Protein rich in amino acids assists in the hormonal structuring of a key mood neurotransmitter, serotonin. Serotonin is an oldie and a goody when discussing your mental health. When your body has adequate protein, the amino acid tryptophan boosts your serotonin levels.
A 2012 French study Brain Responses to High-Protein Diets, by Dr. Marian Journel and colleagues found, “Protein seems to play an important role in the emergence of satiety.” Their study discusses the direct correlation between high-protein consumption and neural processes. However, you don’t want to start buying steaks every night for dinner. Eating a variety of lean protein, such as eggs, chicken, beans and fish, is a better overall choice for your mental and physical health.
 3. Omega-3 fatty acids in fish
You may have heard or read several delightful facts and old wives tales regarding the wonders of omega-3 fatty acids already. What you may not know is that omega-3 is not only an excellent resource for your body, but also an exceptional partner in improving your mental health. Fatty fish or fish in general contain high daily values (DV) of omega-3. Sardines contain almost 2,000 mg per 3-oz serving, and salmon contains approximately 1,000 mg per 3-oz serving. These numbers are wonderful since the recommended DV of omega-3 hovers between 250 mg and 500 mg.
Adding more omega-3 to your diet can assist you in leading a happier life with less anxiety and depression. It is far from a cure-all, but you may see a rise in your mood if you add fish to your dinner menu three times a week. A study published in the Asia Pacific Journal of Clinical Nutrition (2007) found, “Experimental studies in animals have shown that diets lacking omega 3 PUFA lead to substantial disturbances in neural function, which in most circumstances can be restored by the inclusion of omega 3 PUFA in the diet.” With all those delicious fish choices like salmon, tuna and halibut, why not eat a bit more fish?
 4. Folate-filled greens
Getting your daily dose of vegetables has been the topic of the dinner table since most of us were young, “non-vegetable” activists. Over the years, you may have decided vegetables are good — and good for you — which is the right choice. We all know now that mom was in fact right the whole time about eating our veggies. Getting those green veggies are even more important, and it may even be linked to how you feel during the day. Lifting your mood with vegetable power may seem silly; however, there has been ample research of late to support a link between low folate levels and depression. Guess what? Green veggies contain a lot of folate!
A 2010 study published in Psychosomatic Medicine suggests, “Future interventions aiming at improving mental health outcomes among US adults should take into account dietary and other factors that would increase levels of serum folate.” Folate, better known as vitamin B9, is found in green veggies like spinach, lettuce, asparagus and broccoli, and according to this recent research, increased folate leads to a happier you. Spinach contains 49 percent of your folate DV per 100 mg, and asparagus has almost 40 percent per 100 mg. Pair green veggies with a delicious omega-3 rich fish, and you have a meal designed to improve mental health.
 5. Deliciously sweet antioxidant berries
Berries have always been a crucial part of human existence and were often a prime subsistence food source for our hunter-gatherer ancestors. If you want to boost your antioxidant levels and increase your mental health, then consuming more delicious berries is the way to go. Berries like raspberries, strawberries, grapes and blueberries contain massive amounts of antioxidants.
Research published in the Journal of the Academy of Nutrition and Dietetics (2012) found that the antioxidant effects berries boast are linked to improvements in adult depression. The study states, “Only food sources of antioxidants were inversely associated with depression. This may indicate that the form and delivery of the antioxidants are important, and that other components of fruits and vegetables may be beneficial for depression.” Get back in touch with your paleo self and forage your local farmers’ market or grocery store for some fresh organic berries.
If you are feeling blue and need a pick-me-up, but you’re not sure where to turn, give your diet a look. Are you balancing the right foods? Are you taking into consideration your mental health as much as your physical health? Balancing the two is essential for a healthier and happier you, so sitting down and making a menu plan to boost your mood is the next step in improving your mental health and personal wellness.
—The Alternative Daily

Fermented Foods: Good Gut Foods for the Lactose Intolerant

Getting natural probiotics can be difficult if you are lactose intolerant. While there are some lactose-free yogurts on the market, many contain genetically modified corn starch, high-fructose corn syrup and tons of sugar. You could just take a probiotic capsule, but it’s much better to obtain your gut-balancing nutrients directly from nature. If you want to expand your diet to include more natural probiotic foods instead of taking a pill, there are many, healthy options that can keep your gut balanced and working properly.

Probiotic foods

Probiotics are good bacteria that help rebuild the pH balance in our bodies, keep our digestive system unclogged, and boost our immune system. When we take antibiotics because we are sick, or if we expel a lot of junk from our trunk due to diarrhea, we need to replenish our intestinal flora with good bacteria. The tastiest and healthiest way to do so is to eat foods that will support our tummies and fill them up with goodness. Probiotics can also relieve stomachaches and gas. Here are some probiotic-rich foods that are safe for those with sensitive bellies or who are lactose intolerant.

• Sauerkraut

Although sauerkraut sounds exotic, it is simply pickled cabbage and can be made by massaging salt onto shredded cabbage and allowing it to ferment. Some packaged varieties are pasteurized, which may damage the probiotic enzymes. That’s why it’s often best to purchase raw sauerkraut or make it yourself.

• Pickles

While many pickles are brined with vinegar, the fermented variety can help you build good bacteria. Pickles are a simple and affordable way to stay regular.

• Kimchi

Kimchi is a popular Korean fermented vegetable side dish that is packed with flavor from garlic, chili peppers, vinegar and salt. Try it in soups or salad to kick up your weekly menu and sneak in that good bacteria.

• Cultured vegetables

Cultured vegetables can be bought in stores or made at home the same way sauerkraut is made. You can enjoy them as is or mix them into a dish.

• Green peas

A surprising source of probiotics is green peas. They contain leuconostoc mesenteroides, a strain of probiotic bacteria that can help boost your immune system.

• Kombucha

Kombucha tea has become widely popular among the health community, though it has been around for over 2,000 years in Japan. Kombucha tea is made by fermenting black tea with a symbiotic colony of bacteria and yeast, or SCOBY.

• Fermented natural soy

Although many soy products are generally viewed as unhealthy, fermented, organic soy products are actually very good for you. Organic soy sauce is made from fermented soybeans. Tempeh — which consists of compacted, fermented soybean curds — is used by vegetarians and vegans as a natural meat replacement. Natto is even healthier, as it is the whole, fermented soybean and is often served with rice.

• Cultured meat

There is a wide variety of cultured meats on the market. Foods such as corned beef and pickled sardines can be used as a flavorful way to get both probiotics and proteins into your diet.

• Fermented eggs

Fermented eggs are normally confused with vinegar pickled eggs. Not all vinegar pickled eggs are fermented and vice versa. Although lacto-fermentation is often used, you can use miso to ferment your eggs.

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• Fermented coconut

Although kefir is a popular dairy probiotic-rich food, coconut kefir is also very nutritious. It is made by fermenting the coconut juice with kefir grains. It contains lower amounts of probiotics, but is a delicious substitute. You can also buy or make your own coconut yogurt. Just use a dairy-free probiotic powder and stir it into coconut cream, cover it and let it sit on your counter overnight.

• Umeboshi plums

These plums are not your typical plums. Umeboshi plums are fermented and taste surprisingly sour and salty for a plum. You can find them in bento boxes, and they are often served with rice.

• Kvass

Kvass is a fermented beverage popular in Eastern Europe. Although it is traditionally made with rye or barley, healthier varieties that are made from beets and other root vegetables have gained ground.

• Natural ginger ale

Most ginger ale you find in a store is not healthy, as it contains high fructose corn syrup and artificial flavors. Natural ginger ale, however, can aid with digestion, and the ginger in ginger ale can combat inflammation.
You don’t have to be limited by your lactose intolerance and sensitive stomach. There’s something for everyone! How do you get your probiotics? What are some of your favorite gut-balancing meals? Leave us your comments below.
—The Alternative Daily