Bacteria might seem like something you want to avoid, but don’t put a cross on every germ just yet. Probiotics, a type of friendly bacteria that help maintain a balance of beneficial microbiota in your gut, are responsible for a host of health benefits ranging from improved immunity to better digestion.
If you’re looking to add more probiotics to your diet, you don’t have to look any further than your local grocery store. Today, we’ll be taking a look at 5 delicious probiotic-rich foods that you can start incorporating into your diet today!
1. Kefir
Kefir, a fermented beverage that has been enjoyed for centuries in Eastern Europe, is an excellent choice to increase probiotic intake. It’s made using kefir grains, which contain a mixture of yeasts and bacteria. The finished product is a tangy, slightly fizzy drink that is packed with probiotics and other beneficial compounds.
When shopping for kefir, look for unsweetened varieties to avoid added sugars. You can also try making your own kefir using kefir grains, which are readily available online. Add kefir to smoothies or drink it straight as a refreshing beverage.
2. Sauerkraut
Sauerkraut is another popular fermented food with a sour, tangy flavor. It’s made by chopping cabbage and then allowing it to ferment in salt water, which promotes the growth of beneficial bacteria.
Like kefir, sauerkraut is available at most grocery stores. Look for unpasteurized brands to ensure they contain active probiotics. Sauerkraut is a versatile ingredient that can be added to sandwiches, salads, or enjoyed as a side dish.
3. Tempeh
Tempeh is a traditional Indonesian food made from soybeans. It’s created by fermenting cooked soybeans with a type of fungus called Rhizopus oligosporus. The result is a dense, nutty patty that is packed with both probiotics and protein.
Tempeh is a popular vegetarian and vegan meat alternative that can be used in a variety of dishes. Try slicing tempeh and marinating it in your favorite sauce before grilling, or crumble it up and use it as a meat substitute in tacos or chili.
4. Kombucha
Kombucha is a fizzy, fermented tea that has become increasingly popular in recent years. It’s created by adding a symbiotic culture of bacteria and yeast to sweetened tea and allowing it to ferment for several days or weeks.
Kombucha is available at most grocery stores and is a refreshing, slightly sweet beverage that can be enjoyed on its own or used as a mixer for cocktails. Be wary of added sugars in some commercial brands, though, and look for unsweetened or low-sugar varieties instead.
5. Yogurt
No list of probiotic-rich foods would be complete without yogurt. Yogurt is made using a mixture of milk and live bacterial cultures, which convert lactose into lactic acid, giving yogurt its characteristic tang.
When shopping for yogurt, look for brands that contain live active cultures, and avoid those that are high in added sugars. Greek yogurt is a particularly good choice, as it contains more protein than traditional yogurt. Use yogurt in smoothies, as a topping for oatmeal, or on its own with a drizzle of honey.
While these 5 probiotic-rich foods are a great starting point, they’re far from the only sources of friendly bacteria out there. Incorporating these foods into your diet can support a healthy microbiome, leading to better digestion, improved immunity, and overall good health. So, start with these five and let us know about other probiotic-rich foods that you enjoy!
