Probiotic-Packed Foods You Need in Your Diet Now
Probiotics are live bacteria and yeasts that our body needs to function properly. These bacteria and yeasts are important for maintaining healthy digestion and gut flora, boosting the immune system, and even managing mental health issues. The best way to get your daily dose of probiotics is through your food. So, here are 10 probiotic-packed foods you need in your diet right now:
1. Yogurt
Yogurt is a probiotic powerhouse. It is made by fermenting milk with live bacteria cultures. The live and active cultures found in yogurt, such as Lactobacillus and Bifidobacterium, help to promote the growth of other beneficial bacteria in the gut. However, it is important to choose plain yogurt instead of flavored and sweetened varieties that often contain added sugars.
2. Kimchi
Kimchi is a traditional Korean fermented cabbage dish that is packed with probiotics. It is made by combining cabbage with a variety of spices, including chili powder, ginger, and garlic, then fermenting the mixture for several days. The fermentation process produces lactic acid bacteria which are beneficial for the gut and the immune system.
3. Kefir
Kefir is a fermented drink that is similar to yogurt but thinner in consistency. It is made by fermenting milk with kefir grains, which are a combination of bacteria and yeast. The bacteria and yeast in kefir can help to improve digestion and boost the immune system. Kefir is a great alternative to yogurt for those who are lactose intolerant as it contains much lower levels of lactose.
4. Sauerkraut
Sauerkraut is another fermented cabbage dish. It is made by combining finely shredded cabbage with salt and allowing it to ferment for several days. The fermentation process produces beneficial bacteria that can help to improve gut health. Sauerkraut is best served as a condiment, and can be added to salads, sandwiches and even soups.
5. Miso
Miso is a traditional Japanese seasoning that is made by fermenting soybeans with salt and a type of fungus called koji. Fermentation produces enzymes and beneficial bacteria that can help to improve digestion and boost the immune system. Miso is often used as a seasoning for soups, sauces, and marinades.
6. Tempeh
Tempeh is a fermented soybean product that originates from Indonesia. It begins by soaking and cooking soybeans, then adding a culture containing Rhizopus mold spores to encourage fermentation. The fermentation process increases the bioavailability of nutrients in soybeans, making tempeh an excellent source of protein and other essential nutrients. It is a great substitute for meat in vegetarian and vegan diets.
7. Kombucha
Kombucha is a popular fermented tea drink that is made by adding a symbiotic culture of bacteria and yeast to sweetened tea. The fermentation process produces acetic acid, lactic acid, and other beneficial compounds that help to support a healthy gut microbiome. Kombucha is a great alternative to sugary sodas and other sweetened beverages.
8. Pickles
Pickles are cucumbers that have been submerged in a solution of water, vinegar, and salt. The fermentation process produces lactic acid bacteria that can help to improve digestion and support a healthy gut microbiome. However, it’s important to choose pickles that are made without added sugars and preservatives.
9. Sourdough bread
Sourdough bread is different from regular bread as it is made using a yeast and bacteria culture instead of conventional yeast. The bacteria culture helps to break down the gluten and other hard-to-digest proteins in the bread, making it easier to digest. Sourdough bread is a great option for people who are sensitive to gluten.
10. Kvass
Kvass is a fermented beverage that is traditionally made in Russia. It is made by fermenting beets, carrots, or another vegetable with the addition of dry rye bread. The fermentation process produces beneficial bacteria and enzymes that can help to support gut health and improve digestion
