How to add probiotics to your diet | Tips to choose probiotic supplements

Probiotics are something you must have heard of and know they are good for you. But do you really know what they are, do you need them and how to add them to your diet? Here I will break it for you with simple words.

You could be eating the healthiest food, adding a lot of whole foods and super foods to your diet but yet be deficient in many vitamins and minerals. Sometimes our bodies don’t absorb certain nutrients very well. Which sucks because at the end what’s the point on giving up on a chocolate dessert or pasta to make room for a healthy version that won’t bring any benefits ?? Ugh! But don’t worry there is something you can do to increase your body’s absorption of all the good stuff. This is where probiotics come. In few words they improve the gut flora and from there on help the body absorb the nutrients and vitamins consumed with food.

High quality probiotics or foods that contain them not only help with digestive and immune system but all systems in our body. They help cell detoxification in a natural way, and make all the nutrients that we consume with food get absorbed from our body.

A lot of well familiar foods have probiotics and adding them to your diet can do a lot for your gut health and overall well being .Those live microorganisms as we like to call them “ good bacteria “ are already familiar to your body because they usually live in your gut. But with everyday stress, exposure to free radicals , taking medications and many other things that come with our busy lifestyle, those good bacterias could be insufficient. Working on adding probiotic rich foods will be just like a little health booster to make sure everything else in the body works in coherence.

Some of the foods you should add to your diet are:

Yogurt . The one with the best quality probiotic content is Bulgarian yogurt, you can find it at Whole Foods or Sprouts. If you wish to stay dairy free you can consume vegan yogurts, they have a good amount of probiotics too.

Kimichi. This traditional korean pickled cabbage is packaged with vitamins, minerals and antioxidants. And it is also an excellent probiotic. Consuming kimichi can help you maintain good digestion.

Fermented cabbage or Souercrout is one of the best source of probiotic. It is also rich in vitamin A, vitamin B1, B2, B6, vitamin C and E.

All fermented foods have probiotics in them. Like all

  • pickled vegetables
  • kambucha
  • apple cider vinegar with the mother
  • kefir

The difference is the specific bacteria they have and the concentration level.

Our digestive system contains a variety of probiotic bacterias, not just one! So you need to consume an assortment of foods rich in them in order to get the sufficient good bacterias.

If you have been taking antibiotics recently or you have been experiencing digestive discomfort definitely add some of those foods to your daily diet. If you wish to take a supplement you can do so, but if you have any medical issues I would recommend you to consult a health care provider. Probiotics are pretty harmless but just to be on the safe side.

And when choosing a probiotic supplement stay away from:

  • One that has only one bacteria ( this is simply not enough)
  • One that has too many bacterias ( this could indicate that you have a little bit of each bacteria but not enough so they can give the probiotic effect)
  • Don’t buy products that are chewable, gummies, tablets, powders. Instead get a single coated capsules.
  • Stay away from strains that say “soil – based”

I like to pick up once that stay in the refrigerator, they say “live”. This is one of my favorite kinds because it has pretty clean ingredients. And has the highest quality probiotics.

I love kambucha in a wine glass lol

What to look for when CHOOSING COLLAGEN SUPPLEMENTS

I have been adding collagen supplement to my daily routine for the past 6-7 years and I really believe in its benefits. I normally take it for a month or so and then give it a few months break and then start over. When I take it I immediately notice healthier and more youthful skin, my breakouts clear and my scars diminish. The added bonus for conditioning and keeping joints healthy is amazing as well but personally I don’t really see a noticeable difference but it is a nice bonus for the long run.

The past few years the supplement got its spotlight. And as everything trendy the new marketing strategies are limitless. You can find so many different formulas and brands . The manufacturers are trying to catch the consumer’s eye by adding flavors, different types of collagen, they come in different forms (powders, pills, capsules and now even liquid) they keep adding extra verbiage on the packaging that in stead of making it easier for the consumer, it is getting really frustrating and hard to pick the right kind.

Not to mention that a lot of brands sell really poor quality products since FDA doesn’t really regulate them. So with something that goes into my body I felt really concerned and kept researching and educating myself on the topic. And I made a list of the most important things you should look for when you pick your collagen.


Types of collagen that are most common are I ,II , III.

You should pick up one that has Types l and III – those are the most important types that we need for our skin and joint health.

Finding one that has type II is not necessary vital and the ones that have many more types are just to catch your eye. Don’t get fooled that the more types it has the more benefits and effectiveness it will have.

You should look for Hydrolyzed Collagen Peptides

Naturally collagen doesn’t get absorbed from our body, that is where the controversial opinions for its effectiveness come from. We just take it and it goes through our body and gets flushed out! That is why the scientists came out with hydrolyzed collagen peptides which means that the amino acids in them are broken down so the body can digest and absorb them. There is not enough scientific evidence that this really helps , but from my own experience I do believe it makes some difference!

Another thing you should look for is a Diverse Amino Acid profile at least 10. This will add a bunch to its effectiveness and help your body absorb more of its benefits.

Magnesium and Vitamin C also add a lot for its absorption.

Make sure you are getting Bovine Collagen ( comes from beef) and highly recommended Grass Fed/ Pasture-Raised.

What to avoid: What to look for:

  • Added colors
  • Artificial flavors
  • Soy
  • Non-hydrolyzed collagen
  • Artificial additives
  • Sugar

  • Hydrolyzed Collagen
  • Peptides
  • Type I & Type III
  • Bovine
  • Grass Fed / Pasture-Raised
  • Magnesium
  • Vitamin C
  • At least 10 amino acids

Another thing to avoid is Marine Collagen. Even though it is getting its popularity there is no strict rule where it should be sourced from meaning you don’t know if it comes from fish or other seafood not rich in collagen.

Make sure to save this post to Favorites, pin it on Pinterest or just take a screenshot so you can have it handy next time you shop for Collagen!!

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