16 Best Probiotic Foods

Are you getting enough probiotic-rich foods in your diet? Chances are you’re probably not. Probiotics are a form of good bacteria found in your gut that are responsible for a range of functions, including nutrient absorption and immune health.

Probiotics are not only essential for digestion, but there are hundreds of other health benefits of consuming probiotic-rich foods that you might not be aware of.

The journal ISRN Nutrition published a review that claims probiotics could help lower cholesterol, prevent allergies, and cancer.

You don’t need to buy expensive pills, powders, or supplements to get more probiotics. There are many probiotic foods that are tasty, versatile, and easy to integrate into a healthy, well-rounded diet.

We will look at a list of probiotic foods and how they can improve your health. In addition to discussing how these fermented foods can improve your gut health, we will also provide some tips on how to incorporate them into your diet to get the most out of their probiotic content.

 

Probiotics

Probiotics are beneficial bacteria that are found in the gut microbiome. The microorganisms present in our body play a very important role in our health and are also involved in various bodily functions like immunity and digestion.

If you do not consume enough probiotics, you may experience digestive problems, skin issues, candida, autoimmune disease and frequent colds and flus.

Traditionally, people obtained their probiotics from consuming fresh foods grown in rich soil and fermented foods to prevent them from rotting.

 

 

Dangerous agricultural practices and decreased diet quality have significantly decreased the amount of probiotics in our food supply today. Many foods contain antibiotics both good and bad for our bodies.

There are many probiotic foods people can eat to help provide these essential micro-organisms in addition to taking probiotic supplements. By adding more probiotic foods into your schedule, you could see all of the following health benefits:

• Stronger immune system
• Improved digestion
• Increased energy from production of vitamin B12
• Better breath because probiotics destroy candida
• Healthier skin, since probiotics improve eczema and psoriasis
• Reduced cold and flu
• Healing from leaky gut and inflammatory bowel disease
• Weight management

 

Top Probiotic Foods

Where can you find probiotics? This beneficial bacteria can be found in the top 16 foods.

1. Kefir

Kefir is a dairy product that has been fermented, and that it contains kefir grains.

Kefir has been consumed for a long time and originates from Russia and Turkey. It has a slightly acidic and tart flavor and contains probiotics.

The final product of kefir is similar to yogurt, but it is higher in probiotics and lower in lactose because it is fermented with yeast and more bacteria. This makes kefir a suitable choice for many who are lactose-intolerant.

2. Sauerkraut

Sauerkraut is a probiotic food that is high in organic acids. These acids support the growth of good bacteria in the gut.

Sauerkraut is extremely popular in Germany today. It is high in vitamin C and digestive enzymes. This food is also rich in natural probiotics like lactobacillus.

 

 

3. Kombucha

Kombucha is a bubbly drink made by fermenting black tea using a SCOBY, which is a symbiotic colony of bacteria and yeast. Kombucha has been consumed for over 2,000 years, with its origins stemming from Japan.

Some benefits that have been claimed about kombucha are that it aids digestion, provides more energy, and helps detoxify the liver.

4. Coconut Kefir

This beverage is made by fermenting the juice of young coconuts with kefir grains. Young coconuts contain fewer probiotics than the traditional variety of coconuts. However, there are still several strains of the virus that are beneficial for your health.

Coconut kefir has a great flavor, and with the addition of stevia, water and lime juice, you can create a great-tasting, refreshing drink.

5. Natto

The dish natto, which is popular in Japan, contains the probiotic Bacillus subtilis. This probiotic has been shown to be extremely powerful, and has been proven to bolster your immune system, support cardiovascular health and enhance digestion of vitamin K2.

Natto is a probiotic food that contains a powerful anti-inflammatory enzyme called nattokinase. Nattokinase has been proven to prevent blood clotting.

6. Yogurt

One of the most popular probiotic foods is live cultured probiotic yogurt or Greek yogurt, which is made from the milk of cows, goats, or sheep. Yogurt is one of the best probiotic foods you can eat, especially if it comes from grass-fed animals and has not been pasteurized.

There is a lot of variation in the quality of yogurts available today. The best yogurt to buy is organic and grass-fed, and made from goat’s or sheep’s milk.

Yogurt consumption is linked to numerous health benefits, one of which is stronger bones. This is also beneficial for people who have high blood pressure. Diarrhea caused by antibiotics can be reduced by eating yogurt, especially in children. Not only does it boost your mood, but it can also help with your digestive issues.

Yogurt may be suitable for people with lactose intolerance who are looking for an alternative to dairy products. Bacteria are able to turn lactose into lactic acid, which is also responsible for the sour taste in yogurt.

Although not all yogurt has live probiotics, it is still a good source of them. The bacteria have been killed in some cases during processing. This is why you should pick yogurt that has active or live cultures.

Yogurt labels should always be read before purchase. Despite being labeled low fat or fat-free, many foods still contain high levels of added sugar.

Yogurt that contains probiotics may be beneficial for some people’s health and can be an option for those who are intolerant to lactose. Choose yogurt with active or live cultures for the best results.

7. Kvass

Kvass is a common fermented beverage in Eastern Europe for a long time. It was traditionally made by fermenting rye or barley, but in more recent years it has been created using probiotic fruits and beets along with other root vegetables like carrots.

Kvass is a drink that uses Lactobacilli probiotics and is known for its ability to cleanse the blood and liver, as well as its mild sour flavor.

 

 

8. Raw Cheese

Goat’s milk, sheep’s milk, and cow’s soft cheeses contain high levels of probiotics, including thermophillus, bifudus, bulgaricus, and acidophilus. If you want to receive probiotics, you should always buy raw and unpasteurized cheeses. The beneficial bacteria are lacking in pasteurized and processed varieties.

9. Apple Cider Vinegar

Is apple cider vinegar a good source of probiotics? Apple cider vinegar can not only help control blood pressure, reduce cholesterol levels, improve insulin sensitivity, and even promote weight loss, but it can also help increase probiotic intake.

To get the most benefits from ACV, drink a small amount of it each day or use it as a salad dressing.

Read More:  Apple Cider Vinegar for Weight Loss Diabetes

10. Salted Gherkin Pickles

Probiotics are living microorganisms that promote gut health. Foods that are a source of probiotics include fermented foods such as kimchi, sauerkraut, and kefir. Pickles are a readily available source of fermented foods.

When you’re out shopping for pickles, it’s a good idea to choose a smaller food manufacturer that uses organic ingredients in their products. If you can find a local probiotic maker, you will be getting some of the best probiotics for your health.

11. Brine-Cured Olives

Brined olives are an excellent probiotic food source. It is important to choose an organic product when selecting brine cured olives. Olives are rich in vitamin E, copper  and other antioxidants, which may help reduce the risk of health conditions like cancer, diabetes, stroke, and heart disease.

You should avoid olives that contain sodium benzoate, as it can cancel out the health benefits of this probiotic food.

12. Tempeh

This fermented soybean product originates from Indonesia and is an excellent source of probiotics. Tempeh is a soybean product that is created by adding a tempeh starter to soybeans. After the mixture has sat for a day or two, it will have solidified into a cake-like consistency.

Tempeh can be eaten raw or boiled and eaten with miso. Tempeh can be used as a replacement for meat in a stir fry meal. It can also be baked, grilled, marinated, or sautéed.

 

 

13. Fermented Cheese

Not all fermented cheeses contain probiotics. Cheese is a food that is high in nutrients and a great source of protein. This food is also packed with vitamins and minerals that are important, such as calcium, vitamin B12, phosphorus, and selenium.

The good bacteria that gives these cheeses their flavor survives the aging process.

Evidence suggests that moderate consumption of dairy products like cheese can actually reduce the likelihood of developing heart disease and osteoporosis.