Health Scoop

5 Ways to Sneak in Probiotics in College

Tableau of studying: book, coffee, socks





PLEDGING A SORORITY or pulling an all-nighter do not go hand in hand with a happy gut. Vending machine treasures are much more appealing during a midnight study sesh, and sisterhood toasts are bonding, but they can wreak havoc on your delicate gut microbiome. This community of good bacteria reside in the digestive tract and impact skin health, weight, the immune system, and even mood.  So, how can you cultivate a good microbiome?  One way is by eating probiotics, foods rich in healthy bacteria.  Here are 5 ways to sneak in probiotics in college that are totally compatible with the dorm lifestyle and can improve your gut microbiome and digestion.



1. When ordering in, keep garlic in mind.

If you’re a co-ed craving take-out, opt for a side-dish or sauce that incorporates garlic. The inulin in this superfood is a prebiotic that boosts probiotic (good) bacteria. This essentially means that eating foods high in inulin feeds the microflora in the gut that help with digestion.

2. When craving carbs, add artichokes and onions.

Scratching your head about what toppings to toss on that pizza you’re ordering for the RA meeting? Think artichokes and onions. Studies have demonstrated that eating artichokes (Jerusalem artichokes) and onions empowers the gut microflora.

3. When running to class in the morning, pick up a parfait for breakfast.

Eating yogurt revs up the immune system and gives the community of your microflora a serious boost. Go for Greek or plain yogurt sweetened with honey and fresh fruit to enhance flavor and cut the cane sugar.

4. When contemplating a latte, consider a chai green tea.

In one study probiotic properties of ingested milk products were boosted by the addition of tea extract. Tea, specifically the green, herbal kind, can enhance the effect of probiotics.

5. When checking out that new wrap place on campus, ask for a pickle on the side.

Pickles, brined in water and sea salt (not vinegar, since vinegar kills the probiotic bacteria) as well as other fermented veggies like sauerkraut or kimchi all have probiotic qualities. (Not to mention they’re almost zero calories!)

Refs:

https://www.ncbi.nlm.nih.gov/pubmed/24724471

Komaroff AL.  The Microbiome and Risk for Obesity and Diabetes.  JAMA 2017; 317(4):355.

Lisko, et al. Effects of Dietary Yogurt on the Healthy Human Gastrointestinal (GI): Microbiome 2017 https://www.ncbi.nlm.nih.gov/pubmed/28212267

Li, et al Study on the Influence of Tea Extract on Probiotics in Skim Milk: From Probiotics Propagation to Metabolite: Journal of Food Science 2016 http://onlinelibrary.wiley.com/doi/10.1111/1750-3841.13383/abstract

Valdovska, et al. Alternative for improving gut microbiota: use of Jerusalem artichoke and probiotics in diet of weaned piglets. Poly J. Vet Sci 2014

 

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7 Comments

  • Reply
    Jonathan
    March 20, 2017 at 1:42 pm

    The information shared here looks very useful. Not for me though as I am way past college. I am pretty sure my niece, who is about to attend one, will appreciate this a lot. Thanks for the share!

  • Reply
    Mau
    March 20, 2017 at 6:22 pm

    Thanks for the tips. I’m sure they will be healthful for those in college and for those working just like me. Also, I appreciate that there are proper citations for the studies!

  • Reply
    Sangeeta
    March 20, 2017 at 8:04 pm

    Sweet! I love garlic and onions. I’ll keep this in mind next time I’m gonna order pizza. Thanks!

  • Reply
    Tippi
    March 20, 2017 at 8:05 pm

    I love me some pickles. I put them on almost everything: sandwiches, wraps, and salads. It’s good to know that pickles are a good source of good bacteria.

  • Reply
    Heather
    March 20, 2017 at 8:11 pm

    Parfait is love 🙂 Never knew it could be a very healthy way to start the day!

    • Reply
      Wanda
      March 24, 2017 at 8:54 pm

      Yeah I start most everyday with either a yogurt or parfait and it gets me up & going with lots of energy honey!

  • Reply
    Caha
    March 24, 2017 at 8:59 pm

    Yup green tea is very beneficial. It is not only healthy but has been known to help people lose weight by raising metabolism.

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