Author: Results That Motivate

Probiotics have been heavily hyped and praised as health-promoting nutrients. Based on its name itself, the “pro” means “for” and “biotic” means “life” – probiotics are beneficial microorganisms that work for your health. Probiotics support a balanced gut microbiome, immune function, and overall health. Eating probiotic-rich foods allows you to nurture your gut health naturally and effectively. Here are 10 best probiotic foods with great effects on gut health:

1. Yogurt

The most well-known probiotic foods are fermented dairy products such as yogurt. This healthful food is produced by culturing milk with specific bacterial cultures, and which contains organisms such as Lactobacillus and Bifidobacterium. Consuming yogurt regularly can improve digestion, boost the immune system, and decrease the risk of developing certain gastrointestinal diseases. When you shop for yogurt, look for products that have live and active cultures and stick with low-sugar versions.

2. Kefir

A fermented milk drink like yogurt but thinner and tangier, kefir is made by adding kefir grains, a bath-salt-colored assortment of bacteria and yeast, to a bottle of milk. Kefir is high in probiotics and has been shown to have various health benefits, such as better digestion, immunity, and perhaps even being anti-inflammatory. It’s also a good option for those who are lactose intolerant, as much of the lactose is broken down through the fermentation process.

3. Sauerkraut

Sauerkraut is cabbage that’s been fermented – it’s a traditional German food. The most prevalent good bacteria contained in fermented cabbage are present through Lactobacillus plantarum It’s a good source of fiber, vitamins C and K, and antioxidants. Eating sauerkraut regularly can promote your digestive system and strengthen your immune system. When choosing sauerkraut, purchase unpasteurized rather than pasteurized as the pasteurization kills all of the probiotics.

4. Pickles

Particularly the brine-fermented, non-vinegar varieties. Fermentation introduces healthy bacteria – often Lactobacillus and other lactic acid bacteria, which is highly beneficial for gut health and supporting digestion. And pickles are usually pretty low in calories, so they’re a tasty and easy way to add a tangy flavor to a variety of foods. If you’re making pickles at home, you’re sure to have the live probiotics, but most pickles available at the store are pickled in vinegar, which means no probiotics.

5. Buttermilk

Buttermilk, the liquid that remains after the churning process used to make butter from cream, is a rich source of probiotics in its natural form. It contains friendly strains of bacteria such as Lactococcus lactis and Lactobacillus bulgaricus, as well as calcium, B12, and riboflavin. When buying buttermilk, check the label for traditional or cultured buttermilk to make sure it contains probiotics.

6. Cottage Cheese

Cottage cheese is a fresh cheese curd with a mild flavor. Some cottage cheese is fermented, so it is a probiotic. Lactobacillus and Bifidobacterium strains are the most common strains in cottage cheese. Cottage cheese is an excellent source of protein, calcium, and other nutrients and probiotics. Choose cottage cheese with high-quality and organic milk and as few additives as possible.

7. Tempeh

Tempeh, originally from Indonesia, is becoming more popular in the US. Tempeh is made from fermenting cooked soybeans with a type of mold called Rhizopus oligosporus, resulting in a firm cake-like food with a nutty flavor. High in probiotics, protein, fiber, and many vitamins and minerals, tempeh is linked to improved digestion, increased nutrient absorption, and a reduction in cholesterol. It can be incorporated into dishes such as stir-fries, salads, and sandwiches.

8. Kombucha

Kombucha is a fermented tea beverage that is increasingly popular for its health-promoting effects. It is prepared by fermenting sweetened tea with a symbiotic culture of bacteria and yeast, also known as a SCOBY. Kombucha provides a wide range of probiotics, organic acids, and antioxidants. In general, consuming kombucha could result in improvement of digestion and liver function. When purchasing and consuming kombucha, it is advised to pick those with low amounts of added sugars and consume them in moderation due to their acidic nature.

9. Apple Cider Vinegar

Apple cider vinegar is fermented apple juice that can be a rich source of probiotics for promoting good gut health. It is also a source of acetic acid, which is well-researched for promoting digestive health and weight management. Reputable brands of raw, unfiltered apple cider vinegar are rich in digestive benefits because they contain ‘mother’ liquid, which contains bacteria.

10. Sourdough Bread

Sourdough bread is made from a pre-fermented culture of naturally occurring lactic acid bacteria and wild yeast, which helps to ferment the flour. Consumption of sourdough is linked to increased probiotic presence and has been shown to support gut health and enhance nutrient absorption. Sourdough bread made from whole grains with minimal additives maximizes health benefits.

Consuming a wide range of foods rich in probiotics can help improve general health, including digestive and immune function, as well as potentially reduce inflammation and the risk of chronic disease. The 10 foods listed here are all rich in probiotics and can be nicely integrated into a healthy diet. As with any dietary changes, it’s important to listen to your body and check with your doctor or other health professional if you are taking any medications or have specific health concerns.

By including probiotics in your daily diet, you can take natural care of yourself with something healthy (and tasty!).

Don’t like the food? Try a probiotic supplement!!

References

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