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Probiotics assist the digestion process and can have beneficial effects on your heart and skin.
As such, looking to increase probiotics in your body is another way to keep yourself well-conditioned. Fermented foods are one high source of microorganisms; however, this is not to say all fermented foods have probiotics. Here are 12 foods rich in probiotics to boost your gut health.
One of the healthy benefits of drinking yogurt is its richness of probiotics. When milk is fermented using microorganisms such as the lactic acid bacteria, it turns into yogurt.
Adding some yogurt into your diet will not only add probiotics into your system, but you also stand to gain other health benefits. Yogurt is rich in proteins, vitamins such as B-2 and B-12, and minerals like potassium and calcium. Some of the healthy benefits of adding yogurt to your diet include easing gastrointestinal complications and strengthening your bones.
Unknown to most, lactose-intolerant people may also take yogurt. Probiotics present in yogurt help food move through your bowel at the ideal speed for better digestion. Your immune system will also gain from your intake of yogurt due to increased recovery abilities.
However, not all yogurts contain microorganisms, as high heat processing may eliminate these bacteria. You may have to check the labels for an indication of live cultures on the packaging.
Tempeh is food made from the fermentation of cooked soybeans. After fermentation, the final product is a frozen cake-looking food that is often used to replace meat in vegetarian diets.
Eating tempeh is highly nutritious for your body as it is rich in all amino acids and a set of valuable minerals. Tempeh is an important meal for people battling high blood pressure and heart complications.
Indulging in sauerkraut-the unpasteurized kind-satisfies your body with a healthy intake of probiotics. Probiotics are essential in boosting your immune system and increasing your body's ability to take in nutrients from foods. It is an excellent source of fiber, probiotics, and iron.
Despite the fancy name, sauerkraut is readily available in supermarkets and is made from fermented cabbage leaves. In case you have to watch your intake of salts, don't eat too much sauerkraut as it is also prevalent with sodium minerals.
Originating from Turkish cuisine, Kefir is literally by its meaning a feel-good milk meal. To make kefir, one needs to add bacteria in 'kefir grains' to milk. The probiotics trigger fermentation, which in time creates kefir.
The presence of probiotics makes kefir a nutritious meal that strengthens your bone and boosts gut health. Kefir may be less popular but is a healthier alternative to drinking yogurt. The presence of lactic acid bacteria means it is fit for lactose-intolerant people.
As food enthusiasts will tell you, nothing sparks your umami senses entirely as miso soup does. The savory taste is often a result of using the fermented miso paste. Mino paste is made when one ferments soybeans, rice, and barley.
The combination of these meals makes miso a meal so rich in probiotics. Including the intake of miso paste soups in your breakfast diet blooms your gut flora.
Your regular homemade sandwich can get a healthy probiotic-filled twist. Incorporating sourdough bread in your sandwiches or eating them for breakfast can benefit your intake of probiotics
Kimchi is another probiotic vegetarian food with nutrients such as carbs, fiber, proteins, vitamins K and C, and riboflavin. The spicy meal is mainly made from fermented cabbage or other leafy vegetables. The spicy meal contains other wholesome ingredients such as garlic and ginger.
Eating kefir stands to increase your probiotic levels in the digestive tract, reducing inflammation risks and also increasing your immunity. The meal is also low in calories, aiding in weight management.
When turning milk into butter, you are leftover with a liquid that may also be consumed. The liquid is buttermilk.
Buttermilk ranges in its creation processes, so not all brands will contain probiotics. So check the label for assurances. Another type of fermented milk you may purchase for probiotics is acidophilus milk.
Only unpasteurized buttermilk contains cultured bacteria. Buttermilk, which is low in calories compared to regular milk, contains probiotics, calcium, iron, and other minerals. Apart from gut health benefits, drinking buttermilk also combats cancer cells in the colon.
Some cheese variants, especially in the soft cheese category, may contain probiotics. Cheese made off pasteurized milk, which is often imported into the country, lacks these probiotics. Some examples of cheeses rich in probiotics include cottage cheese, cheddar cheese, swiss cheese, and cheese at your home's farmers market.
Fermented sour pickles make for a healthy and rich source for probiotics intake. However, pickles fermented with vinegar do not offer live microorganisms.
Dinking your tea can also be a way for you to increase your probiotics intake. Kombucha is a drink made from fermented tea and yeast and, as such, contains probiotics. The drink mostly enjoyed in Asia has other health benefits though not enough research has been conducted yet.
Another food made from fermented soybean wraps up our list. These less popular option from Japanese cuisine is rich in proteins, K2 vitamins, and probiotics. Intake of nato is proven to boost your bone strength and heart health.
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