Probiotics are a live microorganism that has many health benefits. They are usually beneficial bacteria that serve some function in the body. Probiotics have all powerful benefits for your body and brain. They are the good bacteria that live in your gut and aid digestion, can boost your health. Research suggest that they are responsible for a variety of benefits including supporting the immune system, relieving depression and helping to prevent obesity. You can also find it not only in the powder form but also find this friendly bacteria in many foods that might be already eating. Some evidence even suggests that they may give you better looking skin. Here is a probiotic foods list that are super healthy.
Probiotic Foods List:
1.) Yogurt- Food high in Probiotic
Yogurt is considered as one of the best probiotic foods, it has friendly bacteria that can improve your health. It is made from the milk that has been fermented by friendly bacteria, mainly bifidobacteria and lactic acid bacteria.
- Consumption of yogurt has been associated with many health benefits including improving bone health. It is beneficial for the people who are suffering from high blood pressure.
- Yogurt can reduce diarrhea caused by probiotic to the children suffering from it. It can even relieve the symptoms of irritable bowel syndrome.
- Yogurt would be a better option for the people who have lactose intolerance with milk. This is because the bacteria turn some of the lactose into the lactic acid that’s why the yogurt tastes sour.
- But you have to keep in mind that not all the yogurt contains live probiotics. In some cases, the live bacteria have been killed during processing, due to this reason make sure to choose yogurt with active or live cultures.
- Make sure to read the label first before you buy it. Even if it is labeled with low-fat or fat-free, it may still be loaded with high amounts of added sugar.
2) Tempeh- Probiotic Foods
Tempeh is a fermented product of soybean. It forms a firm patty and people have described the flavor as nutty, earthy and quite similar to a mushroom. It is originally from Indonesia but now has become popular all over the world as a substitute for high protein meat. Formation process has some effects on its nutritional value.
- Soybeans are typically high in phytic acid, a plant compound that impairs the absorption of minerals like zinc and iron. So that the fermentation process lowers the amount of phytic acid which increases absorption of a number of minerals in the body from tempeh.
- On the other hand, another interesting byproduct of this process is that the bacteria produces some of the vitamin B12, it is a nutrient that soybean do not contain. It is mainly found in animal foods such as fish, meat, diary products, and eggs.
- This makes tempeh a great choice for vegetarians as well as anyone looking to add nutritious probiotic food to their diet.
3.) Miso- Probiotic Rich Food
It is a Japanese seasoning which is traditionally made by fermenting soybeans with salt and a type of fungus called koji. You can also make it by mixing soybeans with rice, rye, and barley.
- This paste is most often used in miso soup, which is a popular breakfast food in japan. You will find it slat and can buy it in many varieties such as yellow, white, red and brown.
- Miso is a good source of fiber and protein and also high in various minerals, vitamins, and phytonutrients like vitamin K, copper, and manganese. It has many health benefits.
- According to one study, frequent consumption of miso soup was associated with a lower risk of breast cancer in middle-aged Japanese women.
- Another study found that women who ate a lot of miso soup had a reduced risk of stroke.
4.) Pickles- Probiotic Foods
Pickle are also known as gherkins, they are the cucumber that has been pickled in a solution of water and salt.
- They are left to ferment for some time for using their own naturally, present lactic acid bacteria. This process makes them sour.
- They are a great source of healthy probiotic bacteria, which can improve your digestive health.
- They are a good source of vitamin K and low in calories and an essential nutrient for blood clotting. Pickles also tend to high in sodium.
- You need to know that pickles made with vinegar do not contain live probiotics.
5.) Kombucha- Foods Rich in Probiotic
Kombucha is a fermented black or green tea drink. Its is fermented by a friendly colony of bacteria and yeast. It is consumed in many parts of the world, especially in Asia region. It is one of the best probiotic foods.
- There are many claims on the internet about the potential health benefits effected of kombucha tea but there is no high-quality evidence that will support its health benefits.
- The studies that exist is test tube and animal studies and the results may not apply to humans.
- But kombucha is fermented with yeast and bacteria, it will probably have health benefits related to its probiotic properties.
6.) Natto- Probiotic Foods
Natto is also the fermented soybean product like miso and tempeh. It contains a bacterial strain called bacillus subtilis. Natto is a staple in Japanese kitchens, it is mixed with rice and served with breakfast.
- It has a distinctive smell, strong flavor, and slimy texture. Natto is rich in vitamin k2 and protein, which is good for bone heath and cardiovascular health.
- A study in older Japanese men found that consuming natto on a regular basis was associated with higher bone density. This is attributed to the high vitamin K2 content of natto. Another study found that it may help to prevent osteoporosis in women.
7.) Buttermilk- Rich source of Probiotic
The term buttermilk is actually referred to a range of fermented dairy drinks. There are two main types of buttermilk which is cultured and traditional.
- Cultured buttermilk commonly found in American supermarkets and generally doesn’t have any probiotic benefits
- On the other hand, traditional buttermilk is simply the leftover liquid from making butter and only this contain probiotics and sometimes it is called grandma’s probiotic. It is mainly consumed in India, Pakistan, and Nepal. traditional buttermilk is considered as one of the best sources of probiotic foods.
- Buttermilk is low in calories and fat but it contains several important mineral and vitamins such as vitamin B12, calcium, riboflavin, and phosphorus.
8.) Kimchi- Rich Source of Probiotics
It is a fermented spicy Korean dish. Cabbage is usually the main ingredient in this dish buy it can also make it with other vegetables.
- A mix of seasoning is used for flavor such as garlic, ginger, and red chili pepper flakes.
- Kimchi contains the lactic acid bacteria called lactobacillus kimchi, as well as other lactic acid bacteria that can give you good digestive health.
- If you will make kimchi with cabbage, it will be high in some mineral and vitamins like vitamin B2, vitamin K, and iron.
9.) Kefir- Food High in Probiotics
It is a fermented probiotic milk drink which is made by adding kefir grains to goat or cow milk. Kefir grains are not cereal grains, but rather cultures of lactic acid bacteria and yeast that look a bit like cauliflower. The word kefir comes from the Turkish word key, which means feeling good after eating. Kefir has many heath benefits like, it can improve bone health, can help with some digestive problems and protect against infection. It is considered as best probiotic foods with other health benefits.
- Yogurt is best known probiotic food in the western diet, but kefir is actually the better source. It contains several major strains of friendly bacteria and yeast, making it a diverse and potent probiotic.
- Like yogurt, kefir is generally well tolerated by people who are lactose intolerant.
10.) Sauerkraut- Probiotic Foods
Sauerkraut is finely shredded cabbage that has been fermented by lactic acid bacteria. It is considered as one of the oldest traditional foods and popular in many countries, especially in Europe. Sauerkraut is often used on top of sausages or as a side dish. It has a salty and sour taste and can be stored for months in an airtight container.
- Sauerkraut is rich in fiber as well as vitamins B, C and K. it is also high in sodium and contain manganese and iron. It also contains the antioxidants zeaxanthin and lutein, which is important for your eye health.
- Go for unpasteurized sauerkraut because pasteurization kills the live and active bacteria.