10 December 2019

Best Natural Probiotic Foods for Healthy Gut...

Probiotics are live microorganisms that have health benefits when consumed. Probiotics — which are usually beneficial bacteria — provide all sorts of powerful ...

probiotics are live microorganisms that

have health benefits when consumed probiotics which are usually beneficial bacteria provide all sorts of powerful benefits for your body and brain they may improve digestive health reduce depression and promote heart health some evidence suggests they may even give you a better looking skin getting probiotics from supplements is popular but you can also get them from fermented foods here is a list of 10 probiotic foods that are super healthy one yogurt yogurt is one of the best sources of probiotics which are friendly bacteria that can improve your health it is made from milk that has been fermented by friendly bacteria mainly lactic acid bacteria and bifida bacteria eating yogurt is associated with many health benefits including improved bone health it is also beneficial for people with high blood pressure in children yogurt may help reduce the diarrhea caused by antibiotics it can even help relieve the symptoms of irritable bowel syndrome IBS additionally yogurts may be suitable for people with lactose intolerance this is because the bacteria turns some of the lactose into lactic acid which is also why yogurt tastes sour however keep in

mind that not all yogurts contains live probiotics in some cases the live bacteria have been killed during processing for this reason make sure to choose yogurt with active or live cultures also make sure to always read the label on yogurt before you buy it even if it is labeled low-fat or fat-free it may still be loaded with high amounts of added sugar too kefir fear is a fermented probiotic milk drink it is made by adding kefir grains to cow's or goat's milk kefir grains are not cereal grains but rather cultures of lactic acid bacteria and yeasts that look a bit like cauliflower the word kefir allegedly comes from the turkish word kiev which means feeling good after eating indeed kefir has been linked to various health benefits it may improve bone health help with some digestive problems and protect against infections while yogurt is probably the best known probiotic food in the Western diet kefir is actually a better source kefir 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

three sauerkraut sauerkraut is finely shredded cabbage that has been fermented by lactic acid bacteria it is one of the oldest traditional foods and is popular in many countries especially in Europe sauerkraut is often used on top of sausages or as a side dish it has a sour salty taste and can be stored for months in an airtight container in addition to its probiotic qualities sauerkraut is rich in fiber as well as vitamin C B and K it is also high in sodium and contains iron and manganese sauerkraut also contains the antioxidants lutein and zeaxanthin which are important for eye health make sure to choose unpasteurized sauerkraut as pasteurization kills the live and active bacteria you can find all types of sauerkraut online for tempeh tempeh is a fermented soybean product it forms a firm patty whose flavor is described as nutty earthy or similar to a mushroom tempeh is originally from Indonesia but has become popular worldwide as a high-protein meat substitute the fermentation process actually has some surprising effects on its nutritional profile soybeans are typically high in phytic acid a plant compound that impairs the absorption of

minerals like iron and however fermentation lowers the amount of phytic acid which may increase the amount of minerals your body is able to absorb from tempi fermentation also produces some vitamin b12 a nutrient that soybeans do not contain vitamin b12 is mainly found in animal foods such as meat fish dairy and eggs this makes tempeh a great choice for vegetarians as well as anyone looking to add a nutritious probiotic to their diet 5 kimchi kimchi is a fermented spicy Korean side dish cabbage is usually the main ingredient but it can also be made from other vegetables kimchi is flavored with a mix of seasonings such as red chili pepper flakes garlic ginger scallion and salt kimchi contains the lactic acid bacteria lactobacillus kimchi eye as well as other lactic acid bacteria that may benefit digestive health kimchi made from cabbage is high in some vitamins and minerals including vitamin K riboflavin vitamin b2 and iron 6 miso miso is a Japanese seasoning it is traditionally made by fermenting soybeans with salt and a type of fungus called Koji miso can also be made by

mixing soybeans with other ingredients such as barley rice and rye this paste is most often used in miso soup a popular breakfast food in Japan miso is typically salty you can buy it in many varieties such as white yellow red and brown miso is a good source of protein and fiber it is also high in various vitamins minerals and plant compounds including vitamin K manganese and copper miso has been linked to some health benefits one study reported that frequent miso soup consumption 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 7 pickles also known as gherkins our cucumbers that have been pickled in a solution of salt and water they are left to ferment for some time using their own naturally present lactic acid bacteria this process makes them sour pickled cucumbers are a great source of healthy probiotic bacteria which may improve digestive health they are low in calories and a good source of vitamin K an essential nutrient for blood clotting keep in mind that pickles also tend to

be high in sodium it is important to note that pickles made with vinegar do not contain live probiotics ate traditional buttermilk the term buttermilk actually refers to a range of fermented dairy drinks however there are two main types of buttermilk traditional and cultured traditional buttermilk is simply the leftover liquid from making butter only this version contains probiotics and it is sometimes called grandma's probiotic traditional buttermilk is mainly consumed in India Nepal and Pakistan cultured buttermilk commonly found in American supermarkets generally does not have any probiotic benefits buttermilk is low in fat and calories but contains several important vitamins and minerals such as vitamin b12 riboflavin calcium and phosphorus 9 natto natto is another fermented soybean product like tempeh and miso it contains a bacterial strain called bacillus subtilis natto is a staple in Japanese kitchens it is typically mixed with rice and served with breakfast it has a distinctive smell slimy texture and strong flavor natto is rich in protein and vitamin k2 which is important for

bone and cardiovascular health a study in older Japanese men found that consuming not whole on a regular basis was associated with higher bone mineral density this is attributed to the high vitamin k2 content of natto other studies suggest that not oh may help prevent osteoporosis in women Tinh some types of cheese though most types of cheese are fermented it does not mean that all of them contain probiotics therefore it is important to look for live in active cultures on the food labels the good bacteria survive the aging process in some cheeses including Gouda mozzarella cheddar and cottage cheese cheese is highly nutritious and a very good source of protein it is also rich in important vitamins and minerals including calcium vitamin b12 phosphorus and selenium moderate consumption of dairy products such as cheese may even lower the risk of heart disease and osteoporosis there are many very healthy probiotic foods you can eat this includes numerous varieties of fermented soybeans dairy and vegetables eleven of those are mentioned here but there are many more out there if you can't or won't eat any

of these foods you can also take a probiotic supplement