6 Delicious Ways to Incorporate Probiotics into Your Daily Diet
Probiotics have been gaining popularity over the past few years, and for good reason. These live microorganisms are known to offer a range of health benefits, from boosting the immune system to improving digestion and reducing inflammation. If you’re looking for ways to incorporate more probiotics into your diet, you’re in luck! Here are six delicious ways to get your daily dose.
Yogurt is one of the most well-known sources of probiotics. Look for brands that contain live and active cultures, such as Lactobacillus acidophilus, Bifidobacterium lactis, and Streptococcus thermophilus. Greek yogurt is a particularly good choice, as it tends to contain more protein and fewer carbohydrates than regular yogurt. You can enjoy it plain, or mix in some fruit or granola for added flavor and texture.
If you’re not a fan of yogurt, kefir is another fermented dairy product that’s rich in probiotics. This tangy, drinkable yogurt is made by fermenting milk with kefir grains, which are a combination of yeasts and bacteria. Kefir is available in both dairy and non-dairy varieties, so it’s a great option for vegans and lactose-intolerant individuals. You can drink it straight or use it in smoothies or salad dressings.
Sauerkraut is a traditional German dish made from fermented cabbage. It’s loaded with beneficial bacteria, as well as fiber, vitamin C, and vitamin K. You can eat sauerkraut as a side dish or add it to sandwiches and salads for a tangy crunch. Look for raw sauerkraut in the refrigerated section of your grocery store, rather than canned or jarred versions that have been pasteurized.
Kimchi is a spicy Korean dish made from fermented vegetables, most commonly cabbage. Like sauerkraut, it’s packed with probiotics and other nutrients. Kimchi has a distinctive flavor that can take some getting used to, but it’s worth giving it a try. You can eat it on its own or use it as a topping for rice bowls, tacos, and burgers.
Miso is a Japanese seasoning made from fermented soybeans. It’s usually found in the form of a paste, which you can mix with water to make a flavorful broth. Miso also adds depth and umami to dishes like stir-fries, marinades, and dressings. Look for unpasteurized miso that contains live cultures, and avoid using boiling water when making miso soup, as it can kill the probiotics.
Kombucha is a fizzy, fermented tea that’s been gaining popularity as a health drink. It’s made by brewing black or green tea with sugar and a SCOBY (symbiotic culture of bacteria and yeast). The resulting drink is tart and slightly sweet, with a tangy bite. Kombucha is available in a variety of flavors, including ginger, raspberry, and lavender. It’s a refreshing alternative to sugary soda or juice.
Adding more probiotics to your diet doesn’t have to be a chore. By incorporating these delicious foods and drinks into your daily routine, you’ll be doing your gut (and the rest of your body) a favor.