Probiotics are live microorganisms that provide health benefits when consumed.
Probiotics, often referred to as good bacteria, provide a variety of powerful benefits to your body and brain. They may:
- Improve digestive health
- Reduce depression
- Promote heart health
Some evidence suggests they can even make your skin look better.
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 super healthy probiotic foods.
yogurt
Yogurt is made from milk fermented by probiotic bacteria, mainly lactobacilli and bifidobacteria.
Eating yogurt has been linked to many health benefits, including improved bone health. It is also good for people with high blood pressure.
In children, yogurt may help reduce diarrhea caused by antibiotics. It can even help relieve symptoms of irritable bowel syndrome.
Additionally, yogurt may be suitable for people with lactose intolerance. 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 yogurt contains live probiotics. In some cases, viable bacteria are killed during processing.
For this reason, be sure to choose yogurt with active or living cultures.
Also, be sure to read the label on your yogurt before buying it. Even if it's labeled low-fat or fat-free, it may still contain a lot of added sugar.
Kefir
Kefir grains are not a grain but a culture of lactic acid bacteria and yeast that look a bit like cauliflower.
The word "kefir" is thought to come from the Turkish word "keyif," which means feeling good after eating.
In fact, kefir has been linked to a variety of health benefits.
It can improve bone health, help with some digestive issues, and prevent infections.
While yogurt may be the best-known probiotic food in the Western diet, kefir is actually a better source of good bacteria. Kefir contains several major strains of friendly bacteria and yeast, making it a diverse and effective probiotic.
Like yogurt, kefir is generally well tolerated by people who are lactose intolerant.
Sauerkraut
Sauerkraut is often used on sausages or as a side dish. It has a sour, salty taste and can be stored in an airtight container for several months.
In addition to probiotics, sauerkraut is rich 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 unpasteurized sauerkraut. Pasteurization kills live and active bacteria.
Tempeh
Tempeh is native to Indonesia but has become popular around the world as a high-protein meat substitute.
The fermentation process actually has some surprising effects on its nutritional content.
Soybeans are often high in phytic acid, a plant compound that impairs the absorption of minerals like iron and zinc.
However, fermentation reduces the amount of phytic acid, which may increase the amount of minerals your body is able to absorb from tempeh.
Fermentation also produces some vitamin B12, a nutrient that soybeans do not contain.
Vitamin B12 is mainly found in animal foods, such as meat, fish, dairy products and eggs.
This makes tempeh an excellent choice for vegetarians and anyone looking to add nutritional probiotics to their diet.
Pickle
Kimchi is seasoned with a blend of seasonings such as red pepper flakes, garlic, ginger, scallions and salt.
It contains the lactic acid bacterium Lactobacillus sauerkraut , as well as other lactobacilli that may benefit digestive health.
Kimchi, made from cabbage, is rich in several vitamins and minerals, including vitamin K, riboflavin (vitamin B2) and iron.
miso
Miso can also be made by mixing soybeans with other ingredients, such as barley, rice, and rye. This paste is most commonly used in miso soup, a popular breakfast food in Japan.
Miso is usually salty. You can buy many varieties such as white, yellow, red, and brown.
Miso is a good source of protein and fiber. It is also rich in various vitamins, minerals and plant compounds, including vitamin K, manganese and copper.
Miso has been linked to several health benefits.
Regular consumption of miso soup is associated with a lower risk of breast cancer among middle-aged Japanese women, a study reports.
Another study found that women who consumed large amounts of miso soup had a reduced risk of stroke.
Kombucha
This popular tea is fermented by friendly bacteria and yeast colonies. It is consumed in many parts of the world, especially Asia.
The internet is awash with claims about kombucha’s potential health effects. However, high-quality evidence about kombucha is lacking.
Existing research is animal and test-tube studies, and the results may not apply to humans.
However, because kombucha is fermented with bacteria and yeast, it may indeed have health benefits related to its probiotic properties.
Pickle
They are left to ferment for a period of time, using their own naturally occurring lactic acid bacteria. This process makes them sour.
Pickled cucumbers are a great source of healthy probiotics that can improve digestive health. They are also low in calories and are a good source of vitamin K, an essential nutrient for blood clotting.
Keep in mind that pickles are also high in sodium.
It’s important to note that pickles made with vinegar do not contain live probiotics.
traditional buttermilk
Traditional buttermilk is just the leftover liquid from making butter. Only this version contains probiotics, sometimes called grandma's probiotics.
Traditional buttermilk is consumed mainly in India, Nepal and Pakistan.
Cultured buttermilk commonly found in U.S. supermarkets typically does not have any probiotic benefits.
Buttermilk is low in fat and calories, but contains several important vitamins and minerals, such as vitamin B12, riboflavin, calcium, and phosphorus.
Natto
Natto is a staple in Japanese kitchens. It is usually mixed with rice and eaten with breakfast.
It has a unique smell, smooth texture and rich flavor. Natto is rich 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 research suggests that natto may help prevent osteoporosis in women.
certain types of cheese
The beneficial bacteria in some cheeses can survive the aging process, including Gouda, mozzarella, cheddar and cottage cheese.
Cheese is highly nutritious and a very good source of protein. It's also rich in important vitamins and minerals, including calcium, vitamin B12, phosphorus and selenium.
Moderate consumption of dairy products such as cheese may even reduce the risk of heart disease and osteoporosis.
