Prebiotics
Prebiotics are types of dietary fiber that feed the friendly bacteria in the gut.Typically, prebiotics are found in the form of three primary types of fiber (or non-digestible carbohydrates)––inulin, fructo-oligosaccharides, and oligosaccharides.
Prebiotics are the food for probiotic bacteria, they stimulate their growth in the large intestine. They are non-digestible substances, found in fibre which pass through the small intestine partially digested, and as they reach the colon, they are able to be fermented by the bacteria there. We must eat prebiotics in order to encourage the growth of beneficial gut bacteria (probiotics) so that they don’t easily die out once we take them.
Prebiotics help improve the immune system, and digestive system. They increase the absorption of minerals such as calcium and magnesium that can increase bone density. They also helps to reduce bad cholesterol, control weight and appetite, helps in hormonal balance, and lower inflammation and stress response.
Ayurveda and Prebiotics
Ayurveda emphasizes to include beneficial prebiotics in your diet mostly whole, minimally processed foods.
Some healthy source of prebiotics include – Banana,Ginger,Mandukaparni (centella asiatica) chicory roots, dandelion, garlic, onion, asparagus, Flaxseeds, Whole oats etc.
According to Ayurveda, good digestion is the key to health. So many herbs are available for improving the digestion and assimilation like trikatu, triphala, Mandukaparni,chitraka etc.
Eat a diet of whole foods. Focus more on fruits, vegetables, seeds, and nuts. Include these whole foods in the majority of your meals.
Limit or reduce the usage of antibiotics, acid blockers, and anti-inflammatory medicines.
Probiotics
Probiotics are beneficial bacteria that help to keep the digestive system healthy, by ensuring proper digestion of food and absorption of nutrients. Probiotics are defined by the Food and Agriculture Organization as ‘live microorganisms which when consumed in adequate amounts confer a health benefit on the host’.
They protect us from ‘bad’ bacteria that spread infection, escalate a weight gain and sugar cravings. They also help our body to produce essential vitamins such as vitamin B12 and vitamin K.
Probiotic food sources include sauerkraut, kimchi, kombucha, kefir, yoghurt,curd, paneer, buttermilk, idli, pickled vegetable etc
When opting for market products,always go for active, live cultures and avoid sugar added ones as added sugar feeds the bad bacteria instead of the good, thus leading to sugar cravings and weight gain. Make sure apple cider vinegar, kombucha and pickles are raw and not pasteurised or processed, which will actually kill and negate any of the beneficial bacteria.
Probiotic and Ayurveda
Sandhana kalpana (fermentation preparation) is mentioned in ayurveda which is prepared with drava dravya (liquid materials) along with other medicinal drugs are put in a closed inert vessel for a specified time period to carry out fermentation. Sandhana kalpana (fermentation preparation) is mainly classified into two i.e., madhya kalpana (alcoholic preparation) and shukta kalpana (acidic preparation).
Ayurveda pharmaceutics have therapeutic preparations termed as asava- arishtas (fermentation preparation) that are fermented products as well as a few pathya kalpas (diet preparations) that are fermented products. These preparations probably have the effect of probiotics and prebiotics.
Fermented food has heat potency qualities (Pitta), will be good during winter or cold climates. Anyhow anything in extreme use is bad for the body, so also fermented foods especially for Pitta prakrithi persons in summers.
Fermented food is better to be used in minimum in post-surgery, post-partum, and in cases of bleeding or high pitta and all liver disorders. Overuse of fermented foods aggrevate and spoils the qualities of Pitta dosha.
Takra or Buttermilk is the medicine to many diseases, is indicated to kindle the digestive fire and to cure the diseases caused by Kapha Vata doshas.
Three types of buttermilk are told in Ayurveda based on fat content, namely fat-free, half fat and full fat. These are to be consumed according to the power of digestion in individuals. Excessive consumption of thick buttermilk during summer is also contraindicated as it increases pitta dosha.
Ayurveda has also classified curds based on the physical features and taste into five types, namely bland sweet (manda), sweet (swadu), sweet-sour (swadwamla), sour (amla) and excessively sour (atyamla), each imparting a different action .In general, sweeter the curd, heavier it is and will increase Kapha dosha accordingly. As it becomes sour,tta dosha gets vitiated.
Curd is recommended to be used with caution during autumn, late summer, beginning of rainy season and spring. As per Ayurveda curd should not be consumed during night since it increases Kapha that can affect metabolism .
Ayurvedic literature also describes some uncommon detary preparations of curd and buttermilk.
1.Satakra samidhanya khada
To one part of takra (butter milk) 1/16th part of any of the samidhanya (pulses and legumes) such as green gram, peas, bengal gram, black gram, beans, etc.10 are taken in an earthen vessel and boiled over mild fire. It is reduced to half or 1/4th and required quantity of fried jeeraka (Cuminum cyminum l.) and maricha (Piper nigrum, linn, Piper triocicum, roxb.) churna (powder) along with salt and other spicy drugs may be added.
2.Satakra saka khada
To one part of takra (butter milk) 1/16th part of yoga (preparation) prepared with kapittha (Feronia limonia (l.) Sw., feronia elephantum corr., schinus limonia l.), cangeri (Oxalis corniculata liñn.), maricha (Piper nigrum, linn, Piper triocicum, roxb.), ajaji (Cuminum cyminum), chitraka (Plumbago zeylanica) are taken in an earthen vessel and boiled over mild fire. It is reduced to half or 1/4th and required quantity of salt and other spicy drugs may be added.
3.Kambalika
It is the yusa (soup) prepared using dadhimastu (upper liquid portion of curd). One part of amla (sour) dadhi (curd) added with 1/8th of greengram, black gram etc are together boiled to prepare yusa (soup). To this needed quantity of sneha (oil or ghee), lavana (salt), jeeraka (Cuminum cyminum l.), nimbu (Citrus lemon) swarasa (juice), twak (Cinamomum zeylanicum, breyn.), ela (Ellettaria cardamomum), patra (Cinnamomum tamala l), etc. Spices are added and the preparation is called as kambalika
4.Kirasaka
It is curds or buttermilk that is blended with certain herbs like ginger (Zingiber officinale Roscoe.), curry leaves (Murraya koenigii L.) without heating.
Shukta kalpas
1. Shukta is a preparation made by fermenting tubers, roots, fruits, etc. with oil and salt in liquid.
2. Tushodaka is a fermented drink prepared by fermenting the boiled broken yava (Hordeum vulgare linn.), godhuma (Triticum aestivum l) with husk.
3. Souviraka is prepared by fermenting boiled yava (Hordeum vulgare linn.), godhuma (Triticum aestivum l), without husk.
4. Kanjika is prepared by fermenting incompletely boiled masa (black gram), dhanya (cereals) with gruel prepared with rakta sali (Oroxylum indicum)
5. Sandaki is prepared by fermenting mulaka (Raphanus sativus), sarsapa
(Brassica juncea), etc.
6. Maireya is the madhya (alcohol) prepared along with dhataki Flower (Woodfordia fruticosa), guda (jaggery) and dhanya vishesha (cereals).
7. Chukra is that when the fermented liquid loses its amlata (sourness) or madhurata (sweetness) and the liquid gets spoiled and is called as chukra.
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