Transforming Breakfast into a Probiotic Powerhouse
Once we enter midlife, our new goals may be to include beneficial bacteria from rich probiotics into our meals. Here are a few yogurt-free ideas for you to try out!
Being in your 50’s is like getting slammed in the gut by a freight train, regardless of whether your stomach is flat, slightly pudgy, a menopausal pouch, a wheat belly, a beer belly, or washboard abs. Aging and extra weight can bring about sluggish digestion, a sluggish metabolism, and, in some cases, an inability to absorb nutrients from food, which can lead to bloating and inflammation. I won't bore you with the details since, as someone who is fifty or older, you may be familiar with any one, or all of these difficult health issues and understand precisely what I'm talking about. If you have no idea what I’m talking about, then you my friend, are so very blessed.
Everything we've eaten for the last 20 years, no matter how tasty or fun, may be coming back to haunt us. Perhaps it's time to help ourselves to one of the various probiotics available. There are some people who find that probiotics work best when taken orally, in fermented foods and beverages, or in yogurt (preferably not the sweet varieties).
Yogurt and Kimchi, are a great source of probiotics, so we love incorporating these into our meals, daily. Today, I’ve posted one of my favorite Kimchi recipes. It is inspired by traditional Kimchi pancakes, however, I use less ingredients to make a simpler, less spicy, more protein-loaded option.
There is spicy kimchi and there’s white kimchi, which is milder in taste. I use the white kimchi because honestly, I’m a wimp when it comes to spicy. Just enough spice to tingle my lips and tongue is good for me, but a burn down the hatch… no can do. If you love spicy, please choose a spicier kimchi to make your meal to your liking.
Are probiotics beneficial to me? Absolutely! Documented research states that age-related deterioration can lead to gut microbiota imbalances, resulting in slower metabolism, and gut-related illnesses. From Nature.com:
Although “microbiota” and “microbiome” are often interchangeable, there are certain differences between the two terms. Microbiota describes the living microorganisms found in a defined environment, such as oral and gut microbiota. Microbiome refers to the collection of genomes from all the microorganisms in the environment, which includes not only the community of the microorganisms, but also the microbial structural elements, metabolites, and the environmental conditions.
Gut microbiota is considered the most significant one in maintaining our health.4 The gut bacteria serve several functions, such as fermentation of food, protection against pathogens, stimulating immune response, and vitamin production.
From The National Library of Medicine:
Probiotics can be applied to modulate the age-related gut microbiota imbalance and to introduce strains with specific health-promoting effects. The principal claimed benefits of probiotics in elderly people are prevention of diarrheal diseases, protection against pathogens, enhancement of the intestinal barrier function, improvement of gastrointestinal motility and inflammatory intestinal disorders, immunomodulatory effects, and prevention of colon cancer.
Yes, in fact, I did see the word "elderly.” Although being in your 50’s does not yet constitute elderly, it never hurts to get the old engine running again, clear out any obstructions, and prepare for what we’ll all (inevitably) experience at some point. In other words, it’s a good time to make some changes that will eventually be beneficial.
Back to the Food: To balance out the crunchy, salty, spicy kimchi and enhance probiotic absorption, try adding mashed avocado, drizzled with a few squeezes of fresh lemon juice (not going full guacamole), which is full of healthy fats and gives the dish some creaminess. Because of their anti-inflammatory characteristics, cucumbers aid digestion and temper the spice. This is one of the most nourishing meals ever! Be sure to scroll down to see the recipe for my Kimchi Pancakes and four-ingredient dipping sauce!