Probiotic Foods That You Should Eat
Probiotics are micro-organisms that bring many benefits once consumed. They can improve digestion, reduce depression and promote heart health. Some data even suggest that they may be beneficial for your skin. Hence, it is very important to know the probiotic foods that you should eat.
Getting probiotics through dietary supplements is the most popular way, but you can also eat them with foods prepared by bacterial fermentation.
Probiotics have all kinds of benefits for your body and your brain. These are most often beneficial bacteria occupying a particular function in the body. Improve your digestion and boost your immune system with foods that contain “good bacteria” for your stomach.
Your intestines are home to more than 500 million bacteria. Some are good and some are not. Recent research has shown that the more good bacteria you have in your body, the stronger your immune system will be. Probiotics help your body absorb important vitamins and minerals such as calcium, iron, chromium and vitamins A, D, E and K. Incorporate these below-mentioned probiotic food list into your diet to improve your bowels and your overall health.
Here is a list of 11 foods rich in probiotics that are great for your health
When you buy yogurt – a fermented milk product made from cow’s milk, soy milk or nut milk (such as almond milk), look for the words “live and active products” on the packaging to be sure they are full of probiotics. Add yogurt to your smoothies, mix with your favorite fruits or eat them naturally.
Yogurt is one of the best sources of probiotics, which are beneficial bacteria that can improve your health.
Yogurt is made from milk fermented by these bacteria, mainly lactobacilli, and bifidobacteria.
Eating yogurt is known to be good for your health, especially for solidifying bones. It is also beneficial for people with high blood pressure.
In children, yogurt can help reduce diarrhea caused by antibiotics. It can even help relieve the symptoms of intestinal functional disorders.
In addition, yogurt can be an alternative to milk for people with lactose intolerance because bacteria convert some of the lactose into lactic acid, which is one of the reasons why yogurt has a bitter taste.
However, keep in mind that not all yogurts contain live probiotics. In some cases, the bacteria are killed during the treatment of the product.
Be sure to choose yogurt that contains active probiotics.
Be sure to read the label of a product before you buy it. Even if it is supposedly low in fat or even 0%, it may contain large amounts of added sugar.
Conclusion: Probiotic yogurt is linked to many benefits. It can also be a good alternative for people with lactose intolerance. Make sure to choose active probiotic yogurt.
2. Ginger Beer
This gaseous and naturally fermented probiotic drink appeared in England in the 1800s. Ginger beer is considered to contain no alcohol because it contains less than 0.5% alcohol, obtained through the fermentation process.
You can find this alternative to soda in the beverage department of your supermarket.
This yogurt-like thick and pungent drink contains a wide variety of probiotic bacteria and 11g of protein for 130g of kefir. This drink is made by adding kefir seeds to milk, which allows fermentation. Ingest 130g of kefir at breakfast or add to your cereal instead of milk. Look for kefir in the dairy or natural products section of your supermarket.
4. The Kimchi
This fermented vegetable holds its spicy flavor of garlic, salt, peppers, and vinegar. It is popular in Korea where it is served at every meal, either alone or mixed with pasta. Try adding kimchi to soups, sandwiches. You can find some in the refrigerated section of your supermarket or in an Asian market.
Kimchi is a fermented and spicy Korean accompaniment.
Cabbage is usually the main ingredient, but it can also be prepared from other vegetables.
A seasoning mix is used to enhance the taste, such as chili, garlic, ginger, shallot, and salt.
Kimchi contains lactobacilli called lactobacillus kimchi, as well as other bacteria that can improve your digestion.
Kimchi made from cabbage is rich in vitamins and minerals, including vitamins K and B2, and iron.
Conclusion: Kimchi is a spicy Korean accompaniment, usually made with cabbage. It contains lactobacilli that can improve digestion.
Sauerkraut is made of cabbage finely cut and fermented by lactobacilli. It is one of the oldest popular traditional dishes in Europe.
Sauerkraut is grated cabbage that has fermented, promoting the development of probiotics. Some packaged varieties are pasteurized, which can destroy healthy bacteria. So opt for raw and chilled varieties that you can find in the refrigerated radius of your supermarket.
Sauerkraut is often eaten with sausages, or as a side dish. Its taste is bitter and salty, and it can be stored for several months in an airtight container.
In addition to its intake of probiotics, sauerkraut is rich in fiber, vitamins C, B and K, and sodium, and contains iron and manganese.
Sauerkraut also contains lutein and zeaxanthin, important antioxidants for the eyes.
However, be sure to choose unpasteurized sauerkraut. Pasteurization kills active bacteria.
Conclusion: Sauerkraut, fermented cabbage, is rich in vitamins, minerals, and antioxidants. Be sure to choose an unpasteurized product that contains active bacteria.
6. The Kombucha
Kombucha appeared in China 2000 years ago. This refreshing drink is made from fermented sweet black tea. You can find them in the refrigerated range of your supermarket or buy your own equipment to do it yourself.
Kombucha is a drink made from fermented green or black tea.
This popular tea is fermented by a colony of bacteria and yeast. It is consumed in many parts of the world, especially in Asia.
Nevertheless, since kombucha is fermented by bacteria and yeast, it probably brings similar benefits to other probiotic-rich products.
Conclusion: Kombucha is a fermented tea drink. Some advances it provides a variety of benefits, but the data on the subject is not enough.
Tempeh is a fermented soy product. It forms a firm dough, and its taste has been described as being earthy, resembling nuts or mushrooms.
The tempeh comes from Indonesia and has become popular around the world as a substitute for high protein meat.
The fermentation process has surprising effects on its nutritional value.
However, the fermentation process decreases the level of phytic acid, which increases the number of minerals that the body can absorb through tempeh.
Another interesting effect of this process is that bacteria produce vitamin B12, a nutrient that soy does not contain.
Vitamin B12 is found mainly in animal feeds, such as meat, fish, dairy products and eggs.
This makes tempeh a great alternative for vegetarians and anyone who wants to add a diet rich in probiotics to their diet.
Conclusion: Tempeh is a fermented soy product. It is a substitute for popular meat and rich in protein. It also contains vitamin B12, a nutrient found mainly in animal feed.
Miso is a Japanese seasoning. It is traditionally made by fermenting soy with salt and a mushroom called koji.
Miso can also be prepared by mixing soy with other ingredients, such as barley, rice, and rye.
This dough is most often used in the miso soup, a popular breakfast food in Japan. Miso is usually salty and available in many varieties, such as white, yellow, red or brown miso.
Miso is a good source of protein and fiber. It is also rich in vitamins, minerals, and phytonutrients, such as vitamin K, manganese and copper.
Miso is also associated with some health benefits.
One study reported that regular consumption of miso soup was associated with reduced risk of breast cancer among middle-aged Japanese women.
Another study found that women who eat a lot of miso soup also have lower risks of having a stroke.
Conclusion: Miso is a fermented soy paste and a popular seasoning in Japan. It is rich in many important nutrients and can reduce the risk of cancer and stroke, especially for women.
It is typically produced by fermenting soybeans with salt and a mushroom called kojikin. You can find miso in the refrigerated shelf of your supermarket. Add to soups or stews or try this simple miso soup recipe:
(for 4 people)
- 4 shallots, finely sliced
- 1 tablespoon nori seaweed
- 95cl of water
- 45g of miso
- 110g silky tofu
In a pot, sauté the shallots in the seaweed for 5 to 7 minutes. Add water, miso, and tofu and simmer at low temperature for 3 minutes. Do not boil. Serve immediately.
Nutrition (per person): 60 calories, 4 g of protein, 7 g of carbohydrates, 2 g of fat, 1 g of fiber, 870 mg of sodium, 2 g of sugar.
Gherkins are cucumbers that are left to macerate in a solution of water and salt.
They are allowed to ferment for a while, thanks to their own Lactobacilli. It is this process that makes them bitter.
Pickles are an excellent source of beneficial probiotic bacteria that can improve your digestion.
It is important to note that pickles prepared with vinegar do not contain active probiotics.
Conclusion: Gherkins are cucumbers dipped in the salty aqueous solution. They are low in calories and rich in vitamins. However, pickles prepared with vinegar have no probiotic effect.
10. Traditional Buttermilk
The term buttermilk refers to a variety of fermented dairy beverages.
However, there are two main types of buttermilk: traditional buttermilk and cultured buttermilk.
Traditional buttermilk is simply the liquid remains of butter making. Only this version contains probiotics, sometimes called “grandmother’s probiotics“.
Conclusion: Traditional buttermilk is a fermented milk drink mainly consumed in India, Nepal, and Pakistan. The cultured buttermilk found in US supermarkets.
Natto is another fermented soy product, such as tempeh and miso.
It contains a variety of bacteria called Bacillus subtilis.
The natto is a staple food of Japanese cuisine. It is usually mixed with rice and served for breakfast.
It has a characteristic smell, a gooey texture, and an intense taste. Natto is rich in protein and vitamin K2, which is important for the bones and heart.
A study with older Japanese men found that regular use of natto is associated with increased bone mineral density because of the large amounts of vitamin K2 it contains.
Other studies suggest that it can help prevent osteoporosis in women.
Conclusion: Natto is a fermented soy product very common in Japanese cuisine. It contains large amounts of vitamin K2, which can help prevent osteoporosis and heart attacks.
Probiotics are excellent for health
There are many incredibly beneficial probiotics that you can eat.
Foods such as fermented soy products, dairy products, and vegetables are good sources and are mentioned above, but there are many more.
If you can not or do not want to eat these foods, you can take dietary supplements of probiotics.
Probiotics, in foods or supplements, can have very effective effects on health.
I hope you now have enough option of Probiotic foods to add in your list now and I was clear enough in presenting some of the best probiotic foods that you should eat. Still, if you have any questions, the comment box is waiting for you and I would love to answer them. 🙂