Hello, I'm YAYAâ½, the lactic acid bacteria master of Yak Al!

Good afternoon. (It's an even better afternoon since I didn't come to work today.)

In our previous article, we learned about probiotics, and by now I'm sure you all understand why we need to consume probiotics?

But!

""I understand probiotics are good, but what exactly should I eat?" This question may come up.

So! I've prepared this.

Hidden lactic acid bacteria foods that are already waiting for us in supermarkets and refrigerators !

‘From fun discoveries like "So this was probiotics?",

‘To helpful tips like "Eating this this way is even better".

Today, shall we set off to study in a fun way with YAYA? let's go!!

1. Drinking Yogurt and Yoghurt

image (53)

Yogurt is milk fermented with lactic acid bacteria to make a food that,

helps maintain the balance of beneficial bacteria in the intestines and improve digestive function.

Additionally, it is rich in protein and calcium,which is beneficial for bone health.

In particular, yogurt with added probiotics can enhance immunity and digestive system health with

even more positive effects.

The lactic acid bacteria content in yogurt varies by product, but,

generally contains a minimum of 10 million bacteria per gram (10^7 CFU/g),,

which is the minimum standard for showing beneficial health effects.

Some products contain 100 million or more lactic acid bacteria per gram (10^8 CFU/g).

(The lactic acid bacteria count standard announced by the MFDS in 2022 is 10 million CFU or more per 1ml of fermented milk, and 100 million CFU or more for concentrated fermented milk)

However, when choosing yogurt, rather than lactic acid bacteria content, there is a point of caution!

namely the sugar content,

Excessive consumption of products high in sugar content may raise concerns about weight gain or elevated blood sugar.

It is advisable to choose low-sugar or sugar-free products,,

and if you have lactose intolerance, consuming yogurt may cause digestive discomfort, so caution is necessary.

2. Kimchi

image (54)

Kimchi is cabbage, radish, and other vegetables salted and fermented together with red chili powder, garlic, ginger, and other ingredients,

Korea's representative fermented food.

The lactic acid bacteria produced during the fermentation process help promote gut health and strengthen immunity.

Additionally, it is rich in dietary fiber and vitamins,so you can expect promotion of digestion and antioxidant effects.

The lactic acid bacteria content in kimchi varies depending on its fermentation state, but,

generally contains approximately 100 million bacteria per gram (10^8 CFU/g).

In particular,, as fermentation progresses, the number of lactic acid bacteria increases,which,

enhances the probiotic function of kimchi.

(As the lactic acid bacteria in kimchi slowly multiply in low-temperature storage environments, they ferment the kimchi and produce lactic acid, which gives the characteristic sour taste.)

However, kimchi has high sodium content, and excessive consumption can increase risks such as high blood pressure.

Therefore, consume appropriate amounts, choose low-sodium kimchi, or control salt usage when making it yourself

.

3. Soybean Paste (Doenjang)

image (55)

Soybean paste is soybeans fermented to make a food that contains various nutrients such as protein,

and isoflavones .

The beneficial microorganisms produced during the fermentation process of soybean paste can contribute to cardiovascular disease prevention through

promotion of digestion and antioxidant action.

Although various microorganisms exist during the fermentation process of soybean paste, primarily,

Bacillus species Bacillus subtilis predominate .

The lactic acid bacteria content is relatively low, and,

the types and numbers of microorganisms can vary depending on the fermentation and aging period of the soybean paste.

Soybean paste has high salt content, and excessive consumption can cause problems such as elevated blood pressure due to excessive sodium intake.

Therefore, it is advisable to appropriately control daily intake amounts and choose low-sodium soybean paste.

4. Cheese

image (57)

Cheese is made by coagulating milk to create a fermented food that is, rich in protein and calcium.

Cheese contains probiotics and is beneficial for gut health, and,

in particular, aged cheese is rich in amino acids and fatty acids, making it easy to digest.

The lactic acid bacteria content in cheese varies depending on the type and manufacturing process, but,

generally contains at least 10 million bacteria per gram (10^7 CFU/g).

In particular, cheddar cheese with added probiotics can

contain up to 100 million lactic acid bacteria per gram (10^8 CFU/g).

Some cheeses have high fat and sodium content, and excessive consumption may raise concerns about weight gain or elevated blood pressure.

Therefore, it is important to choose low-fat, low-sodium cheese or control intake amounts.

In addition to these, among foods we commonly encounter, products containing probiotics include

kombucha, pickles, red chili paste, cheonggukjang, fermented fish sauce, and makgeolli (rice wine).

These fermented foods can be easily found in our daily diet and,

can provide unique flavors and health benefits.

These foods rich in probiotics improve the balance of intestinal microorganisms and

contribute to improved digestive function and enhanced immunity.

However, some fermented foods may have high sodium or sugar content, so caution is necessary when consuming them .

Through a balanced diet and appropriate intake, I hope to maximize the benefits of fermented foods and

maintain a healthy lifestyle!

Conclusion

Fermented foods rich in probiotics can help improve gut health and strengthen immunity.
Some fermented foods have high sodium or sugar content, requiring caution during consumption.
It is important to maintain a healthy lifestyle by maximizing the benefits of fermented foods through a balanced diet and appropriate intake.

References

Gardiner, G., Ross, R. P., Collins, J. K., Fitzgerald, G., & Stanton, C. (1998). Development of a probiotic cheddar cheese containing human-derived Lactobacillus paracasei strains. Applied and environmental microbiology, 64(6), 2192-2199.
Jung, W. Y., Jung, J. Y., Lee, H. J., & Jeon, C. O. (2016). Functional characterization of bacterial communities responsible for fermentation of doenjang: a traditional Korean fermented soybean paste. Frontiers in Microbiology, 7, 827.