10 Probiotic Foods for a Healthier Gut

Probiotics contain bacteria and yeasts that are good for your digestive system. They are available in food supplements but are also found in fermented foods such as yogurt, sauerkraut and kefir.

The addition of probiotic foods to your diet is one of the best ways to increase the amount of good bacteria in your gut and support overall health.

Yogurt is a very probiotic food with a flavor that uses many people. It is made by fermenting milk with probiotic bacteria. The current strains used are Lactobacillus bulgaricus And Streptococcus Thermophilus. Some yogurts may also contain Bifidobacteria.

Yogurt, especially Greek yogurt, is a good source of protein. It is also rich in calcium. Research shows that yogurt consumption can help reduce the risk of type 2 diabetes, osteoporosis and heart disease.

When you buy yogurt, choose simple and not sweet varieties. You can add a net of honey or fresh fruit for more softness and flavor. Look for brands with the “Live and Active Cultures” seal on the label. This means that yogurt contained at least 100 million living crops per gram during its manufacture.

Kéfir is a probiotic drink with a tangy and tangy flavor. It is made by fermenting milk with kefir grains. Kefir grains are not real grains but small yeast tufts and lactic bacteria that resemble cauliflower.

Kéfir contains up to 61 beneficial bacterial strains, making it a diverse source of probiotics. Kefir bacteria can support heart health and help fight inflammation. It can also help infections, high blood sugar, high blood pressure and high cholesterol.

Like yogurt, kefir is a good source of calcium and offers proteins. In addition, it has a low lactose content, which facilitates digestion for people with lactose intolerance.

Kombucha is a fermented drink made from green or black tea, sugar, yeast and bacteria. It is a concentrated source of antioxidants and other compounds that can help reduce inflammation, reduce cholesterol levels and improve immune health.

As a fermented drink, Kombucha contains probiotic bacteria. However, there is not enough human research to determine if the Kombucha is benefiting intestinal health. In addition, the probiotic content varies according to the products.

Kombucha can contain traces of alcohol with alcohol in volume (ABV) less than 0.5%.

The sauerkraut is made by fermenting the grated raw cabbage with lactic bacteria. This process, called Lactofermentationhelps preserve food without cooking it.

The most clogged or canned sauerkraut is heated, which can destroy its probiotic bacteria and its nutrients. The raw and not pasteurized sauerkraut is not heated. Consequently, it generally contains more living crops and beneficial plant compounds.

Lactic bacteria in sauerkraut can help with irritable colon syndrome (IBS), diarrhea and constipation. It can also keep your immune system healthy.

The fermented pickles are made by dipping the cucumbers in a salt and water brine for several weeks. Natural bacteria as Lactobacillus develop during fermentation and make lactic acid. This gives pickles their sour taste.

Fermentation leads to a higher antioxidant concentration. Antioxidants can prevent cellular damage caused by unstable molecules called free radicals.

Note that pickles are rich in sodium, which can be a problem for people with high blood pressure. In addition, many pickles purchased in stores are made with vinegar and do not contain probiotics. For pickles containing probiotics, search for products in the refrigerated section which have words like “fermented” or “live cultures” on the label.

Tempeh is a protein based on fermented soybean plants. The fermentation process forms probiotics. Most people consume tempeh in a cooked form. Cooking with heat kills living probiotics, transforming them into paraprobiotics (inactive bacteria).

The first research shows that paraprobiotics can offer advantages similar to probiotics. They can also reduce fatigue, increase muscle mass and improve sports performance.

Kimchi is a Korean dish prepared by fermenting the cabbage with other vegetables and seasonings. It is rich in beneficial fibers and bacteria as Lactobacilli. A study has revealed that daily Kimchi consumption can reduce body fat and improve cholesterol by supporting intestinal health.

Miso is a smooth dough made from fermented soybeans. He adds a Umami flavor (rich, tasty) to soups, stews and many Japanese dishes. Miso is a good source of fiber, vegetable proteins and probiotics. Research suggests that this can help prevent obesity, high cholesterol, diabetes and high blood pressure.

Like miso, Natto is made from fermented soybeans. It contains the probiotic strain Bacillus subtilis. This strain can improve intestinal health by strengthening the intestinal barrier and reducing inflammation. However, more human research is necessary.

Natto is rich in vegetable protein, fiber and healthy insaturated fats. It is also an excellent source of the following vitamins and minerals:

• Phosphorus
• Potassium
• Iron
• Zinc
• Vitamin C
• Magnesium
• Copper

Many types of icy yogurt contain probiotic bacteria. The most common strains found in the icy yogurt are Lactobacillus bulgaricus And Streptococcus Thermophilus. Experts say that this bacteria often survives the flash freezing process, which means that iced yogurt can provide intestinal health benefits.

The icy yogurt with the seal “Live and Active Cultures” must contain 10 million living crops per gram at the time of manufacturing.

Probiotic foods contain living probiotic strains that can improve intestinal health and immune function. Adding probiotic foods to your diet can reduce symptoms or improve certain conditions, including:

• Eczema
• Diarrhea caused by antibiotics
• Hemorrhagic rectocolitis
• High cholesterol
• Obesity
• Respiratory tract infections

There are no official guidelines on the number of portions of probiotic foods that you should eat every day. In general, one or two daily portions are a good goal to support health when combined with other nutritious foods.

Here are some ways to incorporate more foods rich in probiotics in your diet:

• Choose yogurt and icy yogurt with the “Live Active Cultures” seal or do yours.
• Add sauerkraut, kimchi or closed pickles to salads, sandwiches and other cold dishes.
• Add the Miso paste to soups after being removed from the heat to preserve the probiotic bacteria.
• Add kefir to smoothies or granola and fruits.
• Exchange the yogurt for the Mayo or the sure cream in the recipes.
• Sip the kombucha instead of traditional sodas.

Probiotic foods such as yogurt, kimchi, kefir and miso contain bacteria and living microorganisms that benefit your intestinal health. These foods also contain vitamins, minerals and healthy plant compounds important for good health.

If you are new in probiotic foods, start with a small quantity and gradually increase as tolerated.