10 Foods Packed With Probiotics That You Need to Try
Probiotics are live microorganisms that promote a healthy balance of bacteria in your gut. These good bacteria can have a positive impact on your digestive system, immune system, and even your mental health. While probiotics are available in supplement form, there are also many delicious foods that are naturally packed with these beneficial bacteria. Here are 10 foods that you need to try if you’re looking to boost your probiotic intake.
1. Yogurt
Yogurt is one of the most popular sources of probiotics, and for good reason. It’s made by fermenting milk with live bacteria cultures, which can have a positive impact on your gut microbiome. Look for yogurts that contain live and active cultures, and avoid those that have added sugars or artificial flavorings.
2. Kefir
Kefir is a fermented milk drink that’s similar to yogurt but has a thinner consistency and a slightly tangy taste. It’s packed with probiotics, as well as vitamins and minerals. You can find kefir in the dairy section of most grocery stores, or you can make it at home using kefir grains.
3. Sauerkraut
Sauerkraut is a type of fermented cabbage that’s commonly used as a topping for hot dogs and sausages. It’s also a great source of probiotics, as well as vitamin C and fiber. Look for unpasteurized sauerkraut, which will contain more live bacteria cultures than pasteurized versions.
4. Kimchi
Kimchi is a spicy Korean dish made from fermented vegetables, typically cabbage or radishes. It’s loaded with probiotics, as well as vitamins and minerals like vitamin K and iron. Kimchi is great as a side dish or topping for rice bowls and sandwiches.
5. Kombucha
Kombucha is a fermented tea that’s becoming increasingly popular as a health drink. It’s made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast, which creates a tart and slightly fizzy drink. Kombucha is packed with probiotics, as well as antioxidants and organic acids.
6. Miso
Miso is a traditional Japanese seasoning made from fermented soybeans, as well as grains like rice and barley. It’s commonly used in soups and sauces, and it’s packed with probiotics, as well as vitamins and minerals like vitamin K and copper. Look for organic miso paste at your local health food store.
7. Tempeh
Tempeh is a meat substitute made from fermented soybeans. It has a firm texture and a nutty flavor, and it’s a great source of probiotics, as well as protein, fiber, and vitamins. You can find tempeh in the refrigerated section of most grocery stores, or you can make it at home using soybeans and a starter culture.
8. Pickles
Pickles are cucumbers that have been preserved in vinegar or brine. While not all pickles are fermented, those that are can be a great source of probiotics. Look for pickles that are labeled as naturally fermented, or make your own using cucumbers, salt, and water.
9. Sourdough Bread
Sourdough bread is made from a fermented dough that’s allowed to rise naturally without the use of commercial yeast. This process creates a tangy flavor and a chewy texture, but it also increases the bread’s probiotic content. Look for naturally fermented sourdough bread at your local bakery.
10. Buttermilk
Buttermilk is a tangy and creamy drink that’s commonly used in baking. It’s made by fermenting milk with lactic acid bacteria, which gives it its characteristic flavor. Buttermilk is a great source of probiotics, as well as vitamins and minerals like calcium and vitamin B12.
Adding more probiotic-rich foods to your diet can have a positive impact on your overall health and wellness. Incorporate these 10 foods into your meals to boost your gut health and support your immune system.
