It refers to the collection of microorganisms that reside throughout our digestive system. It is an organ in its own right, composed of probiotics: 10,000 billion bacteria, comprising between 800 and 1,000 different species.
A healthy person carries an average of 1 to 2 kg of bacteria in their digestive tract.
Probiotics are non-pathogenic bacteria or yeasts that regulate bacterial growth and help maintain the balance of the gut flora.
According to scientific evidence, probiotics can:
- Improve digestive health: Relieve symptoms of digestive disorders such as diarrhea, constipation, irritable bowel syndrome, and inflammatory bowel disease. (B. lacti, S. boulardii).
- Strengthen the immune system: Probiotics can stimulate the immune system and help prevent infections (Lactobacillus paracasei and Lactobacillus acidophilus).
- Reduce inflammation, which may help prevent chronic diseases (Faecalibacterium prausnitzii, S. boulardii, Lactobacillus rhamnosus).
Probiotics can be consumed in two forms: dietary supplements or from natural sources such as fermented foods (yogurt, kefir, miso or kimchi, kombucha and tempeh, lacto-fermented tofu, naturally leavened bread, brewer’s yeast).
In addition to these foods, probiotic supplements are available in capsule or tablet form at pharmacies.
However, it is important to preferably choose those made from specific probiotic strains. It is also important to keep in mind that the effects of probiotics vary depending on the bacterial strains used, the dose, and the duration of consumption.
Consult a healthcare professional before taking probiotics if you have any health issues or are taking medications.
Recipe: Kombucha (homemade)
Ingredient List
- Fermented beverage—low alcohol content (1%)
- 20g black tea
- 120g sugar
- 3L water
- 1 kombucha SCOBY
- A 3L container (preferably glass)
- 200ml fruit juice (optional)
Equipment
- Pressure-resistant bottles or swing-top jars
- Fine-mesh cloth
- Rubber bands.
Important—avoid using metal objects—except stainless steel
Preparation Steps
- Bring 1 L of water to a boil with 200 g of sugar, stirring until dissolved
- Steep the 20 g of black tea in the mixture (about 10 minutes)
- Once cooled, add the Kombucha SCOBY (if possible, between 300–400 ml from a previous batch)
- Top up with the remaining 2 L of clean water, cover with a fine-mesh cloth (to allow the drink to breathe), and secure with a rubber band
- Let the drink ferment for about ten days; start tasting on the 5th day. It will be ready once the sweetness and acidity levels are to your liking.
Bottling
- Store at room temperature
- After 2–3 days, test the pressure and check the secondary fermentation process by opening and closing the bottles.
If you detect gas pressure and the taste is satisfactory, you can store it in the refrigerator indefinitely.
Storing the Kombucha Sourdough
The Kombucha sourdough will reproduce—try to set aside a piece of the sourdough in 300 ml of Kombucha for your next batch
Article co-written with Karen Sangleraz