From probiotic shots to supplements, the market for these products is growing at an alarming rate as most people continue to realize there is a potential connectio between the microbiome and overall health. Remember, the microbiome is the organism living in the body. However, it is impossible to talk about probiotics without paying attention to the foods naturally rich in these components (fermented foods). Fermented foods that contain live cultures of microorganisms, also known as probiotics, are becoming highly sought-after thanks to their benefits. They are responsible for improving your gut health and the process of digestion. Below are 10 probiotic foods that make you super healthy.
1. Yogurt
Yogurt represents one of the best sources of probiotics, which are good bacteria for good health. Yogurt is an excellent probiotic food since it is made from fermented milk, containing friendly lactic acid bacteria and bifidobacteria. Yogurt has many health benefits including improved bone health and benefits people with high blood pressure.
In children, yogurt is especially beneficial in reducing diarrhea caused by antibiotics and reducing irritable bowel syndrome (IBS). Yogurt can help lactose-intolerant people since the bacteria turns some of the lactose into lactic acid. It is one of the primary reasons why you feel a sour taste when drinking yogurt.
2. Kombucha
Kombucha is a lightly effervescent fermented food-based drink made using black or green tea and a symbiotic bacteria and yeast culture. However, if you want to enjoy this functional food’s full probiotic benefits, you must make sure it is not pasteurized. When you go out shopping, you should be on the lookout for a low-sugar refrigerated kombucha. It is the only one that will give your body the needed probiotic components.
3. Kefir
Kefir is a fermented milk beverage made by adding bacteria colonies called kefir grains into goat or cow milk. Kefir originated from Eastern Europe and some parts of Southwest Asia. Its microorganism is well known, which turns lactose into lactic acid with a similar sour taste to yogurt but with better liquid consistency. What is more, Kefir contains approximately 61 different species of bacterial and fungal species. It is an excellent source of probiotics and arguably better than yogurt.
4. Kimchi
Kimchi is a Korean favorite made primarily with fermented cabbage and has high amounts of the gut-friendly bacterium. If you are looking for food rich in probiotics, Kimchi is an excellent choice for maintaining a super healthy diet. It contains cabbages and radishes flavored with ginger, chili powder, or other spices, herbs and garnishes. It is a healthy option and tastes amazing. The best thing about it is that it diversifies the good bacteria in your gut.
5. Sauerkraut
Sauerkraut is an excellent probiotic food made from fermented cabbage and other vegetables. The main setback is that it is not diverse in probiotics but is rich in organic acids supporting beneficial bacteria’s growth. If you are looking for this probiotic food, it will help to know that it is quite common in Germany and is high in vitamin C and digestive enzymes. It is also an excellent source of natural lactic acid.
6. Raw cheese
If you are looking for a food high in probiotics, you have some excellent choices in goat and sheep’s milk and A2 cow’s soft cheeses. These dairy products are relatively high in probiotics, including thermophilous, bifudus, bulgaricus and acidophilus. However, go for raw and unpasteurized cheeses since they are the ones with the beneficial bacteria you require in your diet.
7. Apple cider vinegar
Are you looking for an excellent source of probiotics? Apple cider vinegar has been used to control blood pressure, reduce cholesterol levels, improve insulin sensitivity, and promote weight loss. However, did you know that taking apple cider vinegar in the right amounts can help you ramp up your probiotic intake? If you want to obtain the best results, drink small bits every day or use it as a salad dressing.
8. Miso
Everyone loves miso, and if you have not had it yet, you probably will too when you learn about its gut-friendly benefits. You might have seen it as an appetizer miso soup found in restaurants, but you can get the traditional Japanese paste in supermarkets. It is made by fermenting soybeans with salt and koji. It is an excellent probiotic food and a complete protein since it contains all the nine crucial amino acids. It stimulates the digestive system, makes the immune system stronger and reduces the possibility of getting multiple cancers.
9. Pickles
As is the case with sauerkraut, if you want your pickles to provide your gut with the probiotic value, you must soak them in saltwater brine. Saltwater is an excellent choice, unlike vinegar, since it does not stop microorganisms’ growth while fermentation takes place.
10. Sourdough Bread
If you never thought you would hear some good news about bread, here comes some. When it comes to gut health, Sourdough Bread is the best compared to other types of bread. For starters, it does not require fast-rising yeasts to form and has lactobacillus, a beneficial bacteria strain that makes the bread rise without using other ingredients. Lactobacillus is a strain naturally present in the intestinal tract, which makes good bacteria able to live in the gut.
Adding probiotic-rich foods to your daily diet can be a straightforward and effective way of boosting your gut microbiome while allowing you to achieve better overall health. What is more, these are some of the foods that you will enjoy consuming. If you wonder how you will get started, try making a few simple swaps into your diet. You will realize that in the long run, you are eating more probiotic foods.
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