The good bacteria that is largely found in probiotic foods have a host of benefits and is a blessing to the digestive system and gut. Probiotics are good bacteria that are naturally found in fermented foods. They have a tremendous ability to improve gut health and immunity. Apart from physical health, probiotics also improve mental health and help in fighting depression. People consume probiotic foods for better-looking skin as well. You can consume fermented food or supplements to fulfill your body’s probiotic needs; however, the former is always better. The following food items will help you keep you and your gut healthy.
- Yogurt – It is made from milk after being fermented by the good bacteria like lactic acid and bifidobacteria. Yogurt is tightly associated with healthier bones and blood pressure. Yogurt helps aid digestion thereby curing diarrhea in kids as well as adults. To reap all the benefits of yogurt, ensure that you consume the naturally processed yogurt. In some cases, the live bacteria in the yogurt is killed during processing.
- Kefir – It is a fermented probiotic drink made of milk that is made by adding kefir grains to goat’s or cow’s milk. Kefir grains are different from cereal grains and are cultures of lactic acid bacteria yeast. Kefir improves bone health, protects the body from infection, and aids digestion. Though yogurt is often presumed to be the best source of probiotics, kefir is richer in probiotics as compared to yogurt. It contains major strains of the good bacteria and yeast, which makes it a diverse potent probiotic. It also makes a great choice for lactose-intolerant people.
- Sauerkraut – The finely shredded cabbage that is fermented by lactic acid bacteria, sauerkraut, is one of the oldest traditional foods of several countries, especially in Europe. You will often find it on top of sausages or as a side dish. It is sour and salty to taste and can be stored in an airtight container for several months. Sauerkraut is high in antioxidants that are great for eyes. It is important to consume unpasteurized sauerkraut as the pasteurized one kills the live bacteria.
- Kimchi – This is a popular fermented Korean dish that’s often made of cabbage. It is spicy and has a mix of seasonings like red chili pepper flakes, garlic, ginger, salt, and scallion. It is rich in lactic acid bacteria that improve digestive health. Kimchi that is made of cabbage is also high in vitamins and minerals like vitamin K, iron, and vitamin B2.
- Tempeh – It is a fermented soybean product that is originally from Indonesia but is popular world-wide for being a substitute for high protein meat. The fermentation process of tempeh makes it highly nutritious. It is high in phytic acid that promotes the absorption of minerals like zinc and iron.
- Miso – It is a popular Japanese seasoning that is made by fermenting soybeans with a type of fungus called koji. Miso is rich in protein, fiber, vitamins, minerals, and plant compounds. It is also linked to many health benefits including boosting gut health and immunity. Regular consumption of miso also lowers the risk of breast cancer in women.
- Traditional Buttermilk – There are two types of buttermilk – traditional and cultured. Traditional buttermilk is the liquid that is left after making butter, and it contains probiotics. Cultured buttermilk, on the other hand, does not have any probiotic benefits. Buttermilk is low in fat and calories but contains many health and immunity-boosting agents like vitamin B12, riboflavin, phosphorus, and calcium.
