Many probiotic-rich foods are recommended for daily consumption. Probiotics are known as live microorganisms which come with accompanying health advantages upon consumption. They are also known as beneficial bacteria while offering various advantages for the brain and body alike. Probiotic-rich foods may help with enhancing digestive abilities, lowering depression levels, and improving the health of the heart.
Here is more information on food high in probiotics that you may consider consuming regularly.
Rich probiotic foods that you should consider
Here are the top probiotic-rich foods recommended by several experts:
Probiotics are contained in high amounts in yogurt since they are gut-friendly bacteria that may enhance overall health. Yogurt is crafted from milk which has been carefully fermented through probiotics, majorly bifidobacteria and lactic acid bacteria. Consuming yogurt comes with diverse advantages including better health of the bones and also for controlling blood pressure as per reports. Yogurt may also lower diarrhea due to antibiotics while relieving irritable bowel syndrome. It may also help those who are lactose intolerant. Selecting yogurt with live/active cultures is always recommended.
It is a probiotic and fermented milk-based beverage through the addition of Kefir grains to goat/cow milk. These are not what we know as cereal grains but cultures of yeast and lactic acid bacteria. Kefir may help in enhancing the overall health of the bones, digestive issues, and combating infections.
It means cabbage that is neatly shredded and fermented due to lactic acid bacteria. It is often used as a side dish or accompaniment to items like sausages. It contains probiotics, Vitamin K, Vitamin C, and fiber. It also has Zeaxanthin and Lutein antioxidants.
Tempeh is a fermented soybean-based product. It comes from Indonesia originally but is now acclaimed as a substitute for protein-based meat. These soybeans come with higher levels of phytic acid. Fermentation churns out the nutrient Vitamin B12.
Kimchi is a Korean fermented dish that uses cabbage as the primary ingredient. It comes with diverse seasonings and the lactobacillus Kimchii lactic acid bacteria.
This is a specific seasoning from Japan, created through the fermentation of soybeans with Koji, a fungus, and salt. It is done by fusing soybeans and other elements like rye, rice, and barley.
Kombucha is fermented by yeast and bacteria and is consumed worldwide. There are reports highlighting the diverse health advantages of Kombucha.
Pickles or gherkins are special cucumber types that are preserved carefully in a water and salt solution. They are kept fermented for some time, with the help of lactic acid bacteria, leading to them going sour. Pickled cucumbers are excellent sources of healthy probiotics, leading to better health of the digestive tract. They come with lower calories and also contain Vitamin K which is crucial for the clotting of the blood.
Buttermilk means fermented dairy beverages which are either cultured or conventional. Traditional varieties are made from liquid leftover from creating butter. This is the sole version with probiotics that are essential for good health and wellbeing.
This is another fermented soybean-based product in the manner of Miso or Tempeh. This has bacillus subtilis or a specific strain of bacteria. It has become a staple ingredient in kitchens throughout Japan, mixed with rice and served for breakfast. It comes with a distinctive flavor, texture and smell along with containing higher Vitamin K2 and protein. It may also help with higher mineral density of the bones.
11. Specific Cheese Types
While you can check out some other fruits rich in probiotics, there are many kinds of cheese that are fermented and helpful. Not every variety will work even if they are fermented. You should watch out for cheese products which fall in the live culture or active culture bracket. Good bacteria may go through the aging procedure in various types of cheese items, including mozzarella, Gouda, cottage and cheddar cheese. Cheese has high nutritional content along with containing protein in handsome amounts, minerals (calcium, selenium, phosphorus) and vitamins (Vitamin B12).
The Bottom Line
Consumption of probiotic-rich food items is always recommended for better gut health and immunity along with several other health advantages. There are diverse probiotic food items which are healthy and recommended for regular consumption. This includes several types of fermented dairy, soybeans, and vegetables.
Those who are unable to find or consume these items on a regular basis may also go for supplements with the advice of their doctors. You should always go by the advice of your doctor when it comes to choosing supplements. Probiotic-rich food items can go a long way towards enhancing your health levels and may be included in your daily dietary regime.