Probiotics are live bacteria and yeasts that are good for your digestive system, especially the gut. They are naturally present in some foods and can also be added as supplements to your diet. Probiotics help to maintain the balance of good and bad bacteria in your gut, which can have many benefits for your overall health. Here are some of the best probiotic foods to boost your gut health in 2021.
1. Yogurt
Yogurt is one of the most popular probiotic foods. It is made by fermenting milk with live bacteria cultures, such as Lactobacillus acidophilus and Bifidobacterium lactis. These bacteria help to break down lactose, the sugar in milk, which can make it easier to digest for people who are lactose intolerant. Yogurt also contains calcium, protein and other nutrients that are good for your health. When buying yogurt, make sure to look for the label “contains live and active cultures”.
2. Kefir
Kefir is a fermented drink that is similar to yogurt, but thinner and more tangy in taste. It is made by fermenting milk with kefir grains, which are small clumps of bacteria and yeast. Kefir has a high probiotic content, with up to 61 different strains of bacteria and yeasts. It also contains a range of other nutrients, such as calcium, protein and B vitamins. Kefir can be made from dairy or non-dairy milk, such as coconut or almond milk.
3. Kimchi
Kimchi is a traditional Korean side dish that is made by fermenting vegetables, such as cabbage, radish or cucumber, with a mixture of spices and seasonings. It is a rich source of probiotics and also contains antioxidants and other nutrients. The fermentation process gives kimchi its distinctive tangy and spicy flavour. Kimchi can be eaten on its own or added to dishes such as stir-fries or soups.
4. Kombucha
Kombucha is a fermented tea drink that is made by adding a symbiotic culture of bacteria and yeast to sweetened tea. The resulting drink is effervescent and slightly sour in taste. Kombucha has become increasingly popular in recent years due to its alleged health benefits, including improved gut health and immune function. It also contains antioxidants and other beneficial compounds.
5. Sauerkraut
Sauerkraut is a fermented cabbage dish that is popular in many European countries. It is made by chopping cabbage and fermenting it with live bacteria and salt. Sauerkraut is a good source of probiotics and also contains dietary fiber, vitamin C and other nutrients. It has a sour taste and can be used as a topping for sandwiches or added to dishes such as stews or casseroles.
6. Miso
Miso is a traditional Japanese seasoning that is made by fermenting soybeans with koji, a type of fungus. It is a rich source of probiotics and also contains protein, dietary fiber and other nutrients. Miso has a salty and savoury taste and is commonly used in soups, marinades and dressings.
7. Tempeh
Tempeh is a fermented soybean product that originated in Indonesia. It is made by fermenting whole soybeans with a type of fungus called Rhizopus oligosporus. Tempeh is a good source of probiotics and also contains protein, dietary fiber and other nutrients. It has a nutty and earthy taste and can be used as a meat substitute in dishes such as stir-fries and burgers.
In conclusion, incorporating probiotic-rich foods into your diet can have many health benefits, especially for your gut health. Whether you prefer dairy or non-dairy options, there are plenty of delicious and nutritious probiotic foods to choose from.
