Your body is full of both good and bad bacteria. Probiotics are an example of beneficial bacteria, as they keep your gut healthy and functioning properly.
Probiotics are part of your microbiome, which is a community of microbes that work together to keep your body healthy.
Probotics provide all sort of powerful benefits for your body and brain. They improve digestive health, reduce depression and promotes heart health.
Some evidence suggests they may give you better looking skin.
Consuming probiotics in supplement form is one popular way to get them, but you can also get them from fermented foods.
Common types of probiotics include:
Lactobacillus: This is a common probiotic found in fermented foods, such as yogurt.
Bifidobacterium: This probiotic is found in some dairy products and helps with the symptoms of irritable bowel syndrome.
Saccharomyces bouvardia: This is a type of yeast found in many probiotics. You can find these probiotics and more in supplements and select foods.
You need probiotics to keep your body balanced.
When you get sick, good bacteria fight off the increased amount of bad bacteria to keep your levels as close to neutral as possible.
Here are some foods high in probiotics:
- Yogurt
Yogurt is one of the best sources of probiotics, the friendly bacteria that can improve your health.
Yogurt is made from milk that has been fermented by probiotics, mainly lactic acid bacteria and bifidobacterial
Eating yogurt is associated with many health benefits, including improved bone health. It is 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.
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, the live bacteria have been killed during processing.
For this reason, make sure to choose yogurt with active or live cultures.
Also, always read the label on yogurt before you buy it. Even if it is labeled low fat or fat-free, it may still be loaded with high amount of added sugar. - Kefir
Kefir is a fermented probiotic milk drink. It is made by adding kefir grains to cow’s or goat’s milk.
Kefir grains are not cereal grains, but rather cultures 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.
Indeed, kefir has been linked to various health benefits.
It may improve bone health, help with some digestive problems, and protect against infections.
While yogurt is probably 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 potent probiotic.
Like yogurt, kefir is generally well tolerated by people who are lactose intolerant. - Sauerkraut
Sauerkraut is finely shredded 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 on top of sausages or as a side dish. It has a sour, salty taste and can be stored for months in an airtight container.
In addition to its probiotic qualities, sauerkraut is rich in fiber as well as vitamins C and K. It is also high in sodium and contains iron and potassium.
Sauerkraut also contains the antioxidants lutein and zeaxanthin, which are important for eye health.
Make sure to choose unpasteurized sauerkraut. Pasteurization kills the live and active bacteria. You can find raw types of sauerkraut online. - Traditional buttermilk
The term “buttermilk” actually refers to a range of fermented dairy drinks. There are two main types of buttermilk: traditional and cultured.
Traditional buttermilk is simply the leftover liquid from making butter. Only this version contains probiotics, and it is sometimes called grandma’s probiotic.
Traditional buttermilk is mainly consumed in India, Nepal, and Pakistan.
Cultured buttermilk, commonly found in American supermarkets, generally 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. - Tempeh
Tempeh is a fermented soybean product. It forms a firm patty whose flavor is described as nutty, earthy, or similar to that of a mushroom.
Tempeh is originally from Indonesia but has become popular worldwide as a high protein meat substitute.
The fermentation process actually has some surprising effects on its nutritional profile.
Soybeans are typically high in phytic acid, a plant compound that impairs the absorption of minerals like iron and zinc.
However, fermentation lowers 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, and eggs.
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This makes tempeh a great choice for vegetarians as well as anyone looking to add a nutritious probiotic to their diet.
