If you find yourself battling pesky allergies every now and then, you might want to give probiotics a try.

This is according to a new study, which found that a combination of probiotics might help reduce the symptoms of hay fever — especially when taken during the height of allergy season.

The study, which lasted for eight weeks, split a group of 173 healthy adults who reported suffering from seasonal allergies into two groups: one took probiotics; while the other took a placebo. The participants, as described in the research, were asked to respond weekly to an online survey to convey the level of their discomfort.

Those who took the probiotics experienced substantial improvements in their quality of life, compared to those who took the placebo, such as fewer allergy-related nose symptoms.

These results, the researchers said, show that probiotics can have significant clinical benefit for people who suffer from mild seasonal allergies and that they can be used as natural alternatives to current allergy medications.

This is good news, especially for the 50 million Americans, who, according to the Asthma and Allergy Foundation of America, experience various types of allergies each year.

What are probiotics?

For those who don’t know, probiotics are microorganisms that, upon ingestion, find their way to the colon, where they become part of a teeming ecosystem known collectively as the gut microbiome.

Probiotics, according to experts, typically come from seven main groups, namely Lactobacillus, Bifidobacterium, Saccharomyces, Streptococcus, Enterococcus, Escherichia and Bacillus, all of which are known to provide numerous health benefits to their host once ingested.

Particular strains of these “good” bacteria are used to culture milk in order to make yogurt, kefir, and other fermented dairy products, as well as other fermented foods like kimchi and sauerkraut.

How do probiotics work?

Probiotics help to maintain a healthy balance in the body mainly by supporting its immune system, as well as by controlling inflammation.

Aside from that, probiotics are also known to fulfill tasks such as the following:

• Aid in proper digestion
• Control the population of bad bacteria in the gut and prevent their entry into the bloodstream
• Break down and absorb medications

In addition — as shown by the study — probiotics can also prevent the immune system from flaring up in response to pollens and other allergens, which may help reduce the severity of allergy symptoms.

Interestingly, probiotics work even better when coupled with prebiotics — a specific type of dietary fiber that serves as food for the bacteria in our gut.

How can I add probiotics to my diet?

While probiotics can be taken in the form of supplements, the best way to introduce them to your body is still through tasty, tangy and nutritious fermented food.

There is currently no recommended daily intake for probiotics, nor is there a way to know exactly what kind of fermented food is best for our health. Because of this, many nutritionists and medical experts just recommend adding as many fermented foods to your diet as possible in order to cover all possible bases, so to speak.

One way to do this is by first going to your local farmers’ market or organic grocer and stocking up on yogurt and maybe some kefir. Not a fan of fermented dairy? Try getting some kimchi or sauerkraut! The options are almost endless.

If there aren’t any organic food markets in your area, don’t worry – you can always take a look at what’s in your standard grocery stores. Do note, however, that not all commercially-available or mass-produced fermented foods are created the same, with some products even found to be not only completely devoid of the all-important probiotics but also packed full with added sugars, sodium and artificial preservatives.

If you want to go the extra mile, go and check the probiotic content of fermented products, which is usually measured in CFUs or “colony-forming units.” A good quality fermented food product will usually have probiotic content of around 90 billion CFUs per serving.

Aside from yogurt and other fermented dairy products, other probiotic-rich foods that you can add to your diet include the following:

Tempeh

Tempeh is a meat substitute made from cooked and fermented soybeans and is considered to be a very nutrient-dense food product.

A Japanese invention, tempeh is packed not just with probiotics, but also essential minerals like potassium, iron and magnesium.

In addition, tempeh is also a good source of all nine essential amino acids, making it a complete protein source for vegans and other non-meat eaters.

Natto

Another fermented soybean product like tempeh, natto is known for its distinctive smell, slimy texture and strong flavor — the handiwork of the probiotic Bacillus subtilis.

A staple in Japanese kitchens, natto is a popular breakfast food and is typically mixed with rice and eggs.

A word of warning to those who may be squeamish: the texture and smell can be quite overpowering, so it’s best to try this in increments.

Pickles

Pickles — also known as gherkins — are cucumbers that have been fermented in a solution of salt and water.

Aside from being incredibly tasty and tangy, crunchy pickles are also a great source of healthy probiotic bacteria and vitamin K, an essential nutrient for blood clotting.

Keep in mind though that pickles also tend to be high in sodium due to the brining process. This means that you need to keep your eye on the amount you put on your sandwiches and salads.

In addition, you also have to be careful with the pickles you buy, since the ones made with vinegar do not contain live probiotics.

Kvass

Kvass is a lacto-fermented drink that contains Lactobacillus, a strain of gut-friendly probiotic bacteria.

A traditional Russian beverage, kvass is valued for its refreshing and health-supporting abilities, as well as its distinctive sweet-sour taste that some have described as being somewhat similar to sweet, non-alcoholic beer.

Traditionally made from slices of rye or sourdough bread steeped in water and sugar, kvass can also be made from beets, which gives it an additional antioxidant kick.

Miso

Another fermented product made from soybeans, miso is a type of seasoning paste that is used to give wonderful depth and umami tones to food such as soups and stews.

Aside from being incredibly flavorful, miso contains approximately 10² to 10? colony forming units (CFU) per gram of probiotics, making it an excellent choice for those who want to naturally boost the presence of good gut bacteria.

Miso and seaweed soup, anyone?

Kombucha

A bubbly and mildly tangy drink, kombucha starts out as a sugary black or green tea, to which a symbiotic culture of bacteria and yeast — often abbreviated to SCOBY — is added.

Kombucha is typically sold in a variety of herbal and fruit flavors and is packed not just with probiotics, but also potent antioxidants such as polyphenols, most of which are linked to health benefits such as reducing your belly fat, blood pressure and even cancer risks. How’s that for a fizzy drink?

Are probiotics safe?

As with most foodstuff on the market, probiotic supplements and probiotic-rich foods are “generally recognized as safe” by most medical authorities.

It is, however, still possible for some people — especially those who are extremely sensitive to changes in the gut microbiome — to experience some adverse effects of probiotics such as gastrointestinal disorders like diarrhea, nausea, flatulence, dyspepsia, and abdominal pain. According to experts, the good news is that these signs will usually clear up in a few days.

One way to get around this is to introduce probiotics to your diet bit by bit – a sip of kombucha here and there, a little extra sauerkraut or kimchi on your sandwich – in order to avoid overwhelming your digestive system.

Probiotics from fermented foods are fast emerging as a natural and efficient way to address health issues such as allergies — without the side effects of conventional medicine.

Try adding them to your diet now to experience their impressive slate of health benefits.

Sources:

VeryWellHealth.com

ScienceDaily.com

NCCIH.NIH.gov

MedicalNewsToday.com