11 Probiotic-Rich Foods You Should Know About

Probiotics, also known as beneficial bacteria, are live microorganisms that provide several powerful benefits to the brain and body. These probiotics promote heart health, reduce depression and improve digestive health. In addition, studies have shown probiotics enhance skin health. You can get these probiotics naturally from fermented foods. The consumption improves or restores gut flora and is safe to consume. There are several foods that are rich in probiotics. Moreover, pharmacy Limassol has some products which support health and combat aging.

Foods that are High in Probiotics

Yogurt

Yogurt is a great source of proven probiotics. It is made from milk that has been fermented with probiotics, primarily lactic acid bacteria and bifidobacteria. Yogurt improves bone health and benefits people who deal with high blood pressure. Antibiotics generally cause diarrhea in children, and yogurt contains probiotic bacteria which help in preventing it. Yogurt is also helpful in relieving the symptoms of irritable bowel syndrome and is suitable for people with lactose intolerance.

Kefir

Kefir is a drink made from milk and this fermented probiotic milk drink is made by adding kefir grains to milk. Kefir grains are not ordinary cereal grains but are cultures of lactic acid bacteria and yeast. The appearance of these lactic acids is a bit similar to cauliflower. Kefir has a link to many health benefits, as it protects against infections. Like yogurt, it is also well tolerated by those people who are lactose intolerant.

Sauerkraut

Sauerkraut is finely shredded cabbage that has been fermented by lactic acid bacteria, which is one of the popular foods in many countries like Eastern Europe which has a salty and sour taste. You can contain this sauerkraut for several months. Just store it in an airtight container. Sauerkraut has fibre and vitamin C and vitamin k, iron, sodium and potassium. It is good for eye health because it has antioxidants, such as zeaxanthin and lutein, which are essential components for eye health. When choosing sauerkraut, you have to make sure that it is not pasteurized because pasteurization kills the live bacteria present in them. 

Tempeh

Tempeh is a fermented soybean product that has a nutty flavor similar to mushrooms. Tempeh originates from Indonesia but is very popular worldwide as another substitute for meat. The fermentation process poses a few surprising effects on tempeh’s nutritional profile. Soybeans contain phytic acid in large amounts. Phytic acid is a plant compound that impairs the absorption of minerals such as zinc and iron. However, it is seen that the fermentation process lowers the amount of phytic acid and increases the mineral quantity in them. Fermentation also produces few vitamins and nutrients that soybeans do not contain. Tempeh contains those minerals, vitamins, and nutrients that are commonly found in animal food such as eggs, fish, and meat, and this makes tempeh a great choice for people. They should definitely add tempeh to their diet for some nutritious, proven probiotics.

Kimchi

Kimchi is a spicy, fermented Korean side dish and usually, cabbage is the main ingredient, but you can use other vegetables well. The seasonings that go into KimchI include hot pepper flakes, garlic, ginger, scallion, and salt. Lactobacillus kimchi and other lactic acid bacteria are present, which benefits digestive health. In addition, Kimchi, made from cabbage, has a lot of vitamins and minerals, such as vitamin K, riboflavin (vitamin B2), and iron.

Miso

The traditional Japanese dish miso is made by fermenting soybeans with salt and a type of fungus called koji. You can also make miso by mixing soybeans with other ingredients, such as barley, rice, and rye. Generally, miso has a salty flavour. There are many varieties to choose from, such as white, yellow, red, and brown. It contains a good amount of protein and fibre and several vitamins and minerals, such as vitamin K, manganese, and copper. Miso soup consumption is often associated with a reduced risk of breast cancer. Additionally, miso soup can lower the risk of stroke.

Pickles

Pickles or Gherkins are cucumbers that have been preserved in a salt and water solution. For a few days, they are left to ferment with their lactic acid bacteria. As a result, they become sour. Cucumbers pickled in salt are a great source of probiotic bacteria, which may boost digestive health. Moreover, they are low in calories and a good source of vitamin K, which is essential for blood clotting.

Traditional Buttermilk

Buttermilk actually refers to fermented dairy drinks. Cultured and traditional buttermilks are the two most common types. Buttermilk leftover from the butter-making process is traditional buttermilk which contains probiotics. India, Pakistan, and Nepal are the most common places to consume traditional buttermilk.

Natto

Natto is also a fermented soybean product like tempeh and miso. Natto consists of a bacterial strain named Bacillus subtilis. Japanese cuisine is incomplete without natto. You can consume natto with rice for breakfast. There is a distinctive smell, a slippery texture, and a strong flavor to it. Natto is rich in protein and vitamin K2, which plays an important role in bone and cardiovascular health and also helps in preventing osteoporosis in women.

Cheese

The nutritional value of cheese is very high, and it is a good source of protein. Vitamin B12, calcium, phosphorus, and selenium are in high concentrations in this food. Consuming dairy products like cheese which contain probiotics may even reduce the risk of heart disease and osteoporosis.

Final Words

Consuming probiotics in supplement form is one popular way to get them, but the food is the natural way to get enough probiotics for your body. The article explains probiotic-rich foods in detail. You should surely try them out if your body naturally needs probiotics.