Probiotics are live microorganisms that have health benefits when consumed. Probiotics, commonly referred to as beneficial bacteria, offer all kinds of powerful benefits for your body and brain. , 3 Trusted Source, 4 Trusted Source): Improving Digestive HealthReducing depression
Promoting heart healthSome evidence suggests they may even improve skin texture. Taking probiotics in supplement form is a popular way to get them, but you can also get them from fermented foods. Here is a list of 11 probiotic foods that are super healthy.
Probiotic Foods
1-Yogurt
Yogurt is one of the best sources of probiotics, the beneficial bacteria that can improve your health. Yogurt is made from milk that has been fermented by probiotics, mainly lactic acid bacteria and bifidobacteria.
Eating yogurt has been linked to many health benefits, including improved bone health. It’s also beneficial for people with high blood pressure.
In children, yogurt may help reduce diarrhea caused by antibiotics.It can even help relieve the symptoms of irritable bowel syndrome (9Trusted Source, 10Trusted Source, 11Trusted Source).
Additionally, yogurt may be suitable for people with lactose intolerance.
This is because the bacteria turn some of the lactose into lactic acid, which is also what gives yogurt its sour taste.
However, keep in mind that not all yogurt contains live probiotics.
In some cases, live bacteria have been killed during processing. Therefore, be sure to choose yogurt with active or live cultures.
Also, always read the yogurt label before you buy it. Fat or fat-free, it can still be loaded with high levels of added sugar.
SUMMARY
Probiotic yogurt has been linked to a number of health benefits and may be suitable for those with lactose intolerance. Be sure to choose yogurt with active or live cultures
2-Kefir
Kefir is a fermented probiotic milk drink. It is made by adding kefir grains to cow or goat milk.
Kefir grains are not grains, but cultures of lactic acid bacteria and yeast that look a bit like cauliflower.
The word “kefir” is believed to come from the Turkish word “keyif” which means to feel good after eating.In fact, kefir has been linked to several health benefits.
It can improve bone health, help with some digestive issues, and protect against infection.
While yogurt is probably the most well-known probiotic food in the Western diet, kefir is actually the best source of good bacteria.
Kefir contains several important strains of beneficial bacteria and yeast, making it a diverse and potent probiotic.
Like yogurt, kefir is generally well tolerated by humans. who are lactose intolerant (16Trusted Source).
SUMMARY
Kefir probiotic is a fermented milk drink. It’s a better source of probiotics than yogurt, and people with lactose intolerance can often drink kefir just fine.
3-Sauerkraut
Sauerkraut is finely chopped cabbage that has been fermented by lactic acid bacteria. It is one of the oldest traditional foods and is popular in many countries, especially in Eastern Europe.
Sauerkraut is often used over sausages or as a side dish. .It tastes sour and salty and will keep for months in an airtight container.
In addition to its probiotic properties, sauerkraut is high in fiber and vitamins C and K. It’s also high in sodium and contains iron and potassium.
Sauerkraut also contains the antioxidants lutein and zeaxanthin, which are important for eye health. Be sure to choose raw sauerkraut. Pasteurization kills live, active bacteria.You can find raw sauerkraut varieties online.
SUMMARY
Sauerkraut is finely chopped fermented cabbage. It is rich in vitamins, minerals and antioxidants. Be sure to choose raw products that contain live bacteria.
4-Tempeh
Tempeh is a fermented soybean product. It forms a firm patty that has been described as nutty, earthy, or mushroomy in taste.
Tempeh originally comes from Indonesia but is popular around the world as a protein-rich meat substitute.
The fermentation process actually has some surprising effects on its nutritional profile.Soybeans are often high in phytic acid, a plant compound that affects the absorption of minerals like iron and zinc.
However, fermentation reduces the amount of phytic acid, which can increase the amount of minerals your body can absorb from the tempeh.
The fermentation also produces some vitamin B12, a nutrient that soybeans don’t contain. Vitamin B12 is mainly found in animal foods such as meat, fish and dairy products. and eggs.
This makes tempeh a great choice for vegetarians and anyone looking to add a nutritious probiotic to their diet.
SUMMARY
Tempeh is a fermented soy product that serves as a popular high-protein substitute for meat. Contains a decent amount of vitamin B12, a nutrient found primarily in animal products.
5-Kimchi
Kimchi is a spicy, fermented Korean side dish. Cabbage is usually the main ingredient, but can also be prepared with other vegetables. chives and salt.
Contains the lactic acid bacterium Lactobacillus kimchii as well as other lactic acid bacteria that may benefit digestive health (25, 26).
Cabbage kimchi is rich in a number of vitamins and minerals, including vitamin K, riboflavin (vitamin B2), and iron. Find kimchi online.
SUMMARY
Kimchi is a spicy Korean side dish usually made with fermented cabbage. Its lactic acid bacteria can benefit digestive health.
Read also: 8 Probiotics Benefits
6-Miso
Miso is a Japanese spice. Traditionally, it’s made by fermenting soybeans with salt and a type of mushroom called koji.
Miso can also be made by blending soybeans with other ingredients like barley, rice, and rye. This paste is most commonly used in miso soup, a popular breakfast in Japan.
Miso is usually salty. You can buy it in many variants, e.g. B. white, yellow, red and brown. Miso is a good source of protein and fiber.
It is also rich in various vitamins, minerals and botanicals. , including vitamin K, manganese and copper. Miso has been linked to some health benefits.One study reported that frequent consumption of miso soup was associated with a reduced risk of breast cancer in middle-aged Japanese women.
Another study found that women who ate a lot of miso soup had a lower risk of stroke.
SUMMARY
Miso is a fermented soybean paste and a popular Japanese condiment. Rich in several important nutrients, it may reduce the risk of cancer and stroke, especially in women.
7-Kombucha
Kombucha is a fermented drink made from 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. You can even buy it online.The internet is full of claims about the possible health effects of kombucha.
However, high-quality evidence for kombucha is lacking. The studies that exist are animal and test-tube studies, and the results may not apply to humans.
However, since kombucha is fermented with bacteria and yeast, it likely has similar health benefits with its probiotic properties.
SUMMARY
Kombucha is a fermented tea beverage. It is claimed to have a wide range of health benefits, but more research is needed.
8-Pickles
Pickles (also called cucumbers) are cucumbers that have been preserved in a solution of salt and water. They are fermented for some time using their own naturally occurring lactic acid bacteria.
This process acidifies them. Pickled cucumbers are a great source of healthy probiotic bacteria, which can improve digestive health.
They’re also low in calories and a good source of vitamin K, an essential nutrient for blood clotting. Keep in mind that cucumbers are often high in sodium as well.
It’s important to note that pickles do not contain live probiotics.
ABSTRACT
Pickles are pickles that have been preserved and fermented in salt water. They are low in calories and high in vitamin K. However, pickles have no probiotic effects.
9-Traditional buttermilk
The term “buttermilk” actually refers to a variety of fermented milk beverages. There are two main types of whey: traditional and cultured.
Traditional buttermilk is simply the leftover liquid from making butter.
Only this version contains probiotics and is sometimes called grandma’s probiotic.
Traditional buttermilk is mainly consumed in India, Nepal and Pakistan.
Cultured whey, which is commonly found in American supermarkets, generally has no probiotic benefits. Buttermilk is low in fat and calories, but contains several important vitamins and minerals, including vitamin B12, riboflavin, calcium and phosphorus.
ABSTRACT
Buttermilk is a fermented milk drink primarily consumed in India, Nepal and Pakistan. Cultured buttermilk found in American supermarkets generally has no probiotic benefits.
10.Natto
Natto is another fermented soy product, like tempeh and miso. It contains a strain of bacteria called Bacillus subtilis.
Natto is a staple in Japanese cuisines. It is usually mixed with rice and served for breakfast. It has a characteristic slippery odor. texture and strong taste.
Natto is high in protein and vitamin K2, which is important for bone and cardiovascular health. A study of older Japanese men found that regular consumption of natto was associated with higher bone mineral density.
This is attributed to natto’s high vitamin K2 content. Other studies suggest that natto may help prevent osteoporosis in women.
SUMMARY
Natto is a fermented soybean product that is a staple in Japanese cuisine. It contains a large amount of vitamin K2, which can help prevent osteoporosis and heart attacks.
11. Some Cheeses
Although most cheeses are fermented, that doesn’t mean they all contain probiotics.That’s why it’s important to look for the words “live cultures” or “active cultures” on food labels.
Good bacteria survive the aging process in some cheeses, including gouda, mozzarella, cheddar, and cottage cheese.
Cheese is very nutritious and a very good source of protein. It’s also high in important vitamins and minerals, including calcium, vitamin B12, phosphorus, and selenium.
Moderate dairy consumption as cheese may even reduce the risk of heart disease and osteoporosis.
SUMMARY
Few types of cheese, such as cheddar, mozzarella, and gouda, contain probiotics. Cheese is very nutritious and can promote heart and bone health.
