Probiotics are live microorganisms that have health benefits when consumed. Probiotics are generally beneficial bacteria and provide many powerful benefits for the body. They can improve digestive health, reduce depression, improve heart health, and improve skin appearance.
Taking probiotics as supplements is popular, but you can also get them from fermented foods.
Here are 8 super healthy probiotic foods.
1. Yogurt
Yogurt is one of the best sources of probiotics that can improve your health. It is made from milk that has been fermented by good bacteria, mainly lactic acid bacteria and bifidobacteria.
Eating yogurt provides many health benefits, including improved bone health. It is also beneficial for people with high blood pressure. Yogurt can also help reduce diarrhea caused by antibiotics in children. It may even help relieve the symptoms of irritable bowel syndrome (IBS). Additionally, yogurt may be suitable for people who are lactose intolerant. This is because bacteria convert some of the lactose into lactic acid, which is why yogurt tastes sour.
However, keep in mind that not all yogurts contain live probiotics. In some cases, live bacteria may have been killed during processing. So be sure to choose yogurt that contains active or live cultures. Also, always read the yogurt label before purchasing. Even if it’s labeled low-fat or fat-free, high amounts of added sugar can still be added.
2. Kefir
Kefir is a fermented probiotic milk beverage. It is made by adding kefir grains to cow or goat milk. Kefir grains are not cereal grains, but cultures of lactic acid bacteria and yeast that look like cauliflower.
Kefir is linked to many health benefits. It can improve bone health, help with certain digestive issues, and protect against infections. While yogurt is probably the best known probiotic food in the Western diet, kefir is actually a better source. What makes kefir an effective probiotic is that it contains several great strains of good bacteria and yeast. Like yogurt, kefir is generally well tolerated by people who are lactose intolerant.
3. Sauerkraut
Sauerkraut consists of finely chopped cabbage fermented by lactic acid bacteria. It is one of the oldest traditional foods and is consumed in many countries.
Sauerkraut is often used in salads or as a garnish. It has a sour, salty taste and can be stored for months in an airtight container. In addition to its probiotic properties, sauerkraut is rich in vitamins C, B, and K, as well as fiber. It’s also high in sodium and contains iron and manganese. Sauerkraut also contains the antioxidants lutein and zeaxanthin, which are important for eye health.
You can make sauerkraut at home or buy it. Be sure to choose unpasteurized brands that contain live bacteria. Because pasteurization kills live and active bacteria.
4. Kimchi
Kimchi is a fermented, spicy Korean marinade. Cabbage is usually the main ingredient, but it can also be made from other vegetables.
Kimchi is flavored with various spices such as paprika, garlic, ginger, scallions, and salt. Kimchi contains lactic acid bacteria, Lactobacillus kimchii, as well as other lactic acid bacteria that may benefit digestive health. Kimchi made from cabbage; It is high in some vitamins and minerals, such as vitamin K, riboflavin (vitamin B2) and iron.
5. Miso
Miso is a fermented Japanese food. It is traditionally made by fermenting soybeans with salt and a type of mushroom called koji. Miso can also be made by mixing soybeans with other ingredients such as barley, rice, and rye.
Miso is mostly used in miso soup, a popular breakfast food in Japan. Miso is typically salty. You can buy it in many varieties such as white, yellow, red and brown. Miso is a good source of protein and fiber. It’s also high in several vitamins, minerals, and plant compounds, including vitamin K, manganese, and copper.
Miso has been associated with some health benefits. One study reported that frequent consumption of miso soup was associated with a lower risk of breast cancer in middle-aged Japanese women. Another study found that women who ate a lot of miso soup had a reduced risk of stroke.
6. Kombucha
Kombucha or kombucha is fermented black or green tea. This popular tea is fermented by a friendly colony of bacteria and yeast. It is consumed in many parts of the world, especially in Asia.
The internet is full of claims about the possible health effects of kombucha. However, high-quality evidence for kombucha is lacking. The studies available are animal and tube studies and results may not apply to humans. However, since kombucha is fermented with bacteria and yeast, it likely has health benefits related to its probiotic properties.
7. Pickled gherkins
Pickled gherkins are cucumbers that have been pickled in a salt and water solution. They are left to ferment for a while using their own naturally available lactic acid bacteria. This process makes them sour.
Pickled gherkins are an excellent source of probiotic bacteria that can improve digestive health. They’re low in calories and a good source of vitamin K, an essential nutrient for blood clotting. Note that pickles tend to be high in sodium. It is important to note that pickles made with vinegar do not contain live probiotics.
8. Some types of cheese
Although most types of cheese are fermented, this does not mean that all of them contain probiotics. Therefore, it is important to look for live and active cultures on food labels. Good bacteria can be found in some cheeses, such as Gouda, mozzarella, cheddar cheese, and cottage cheese.
Cheese is highly nutritious and a very good source of protein. It is also rich in important vitamins and minerals, including calcium, vitamin B12, phosphorus and selenium. Moderate consumption of dairy products such as cheese may lower the risk of heart disease and osteoporosis.
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