You can get probiotics from supplements, but you can also get them from fermented foods. Here is a list of the most popular probiotic foods.
Yogurt
Yogurt is one of the best sources of probiotics, with friendly bacteria and that can improve your health. Eating yogurt is associated with various health benefits, including bone health and the reduction of high blood pressure.
In children, yogurt can help reduce diarrhea caused by antibiotics. It can also relieve symptoms of irritable bowel syndrome (IBS).
It is also a good option for people who are lactose intolerant. But not all yogurt has live bacteria, in some cases the bacteria were killed during processing.
So make sure you choose yogurt from live and active cultures.
Sauerkraut
Sauerkraut is finely chopped cabbage fermented by lactic acid bacteria. This is an old food tradition that is common in Europe. It is used as a side dish and has a sour, salty taste and can be stored in an airtight container for months.
Not only that, sauerkraut is rich in fiber and vitamins C, B and K. It contains a lot of sodium and contains manganese and iron.
It contains antioxidants lutein and zeaxanthin, which are important for the health of the eye.
Be sure to choose unpasteurized sauerkraut, as pasteurization kills the living and active bacteria.
Kimchi
Kimchi is a spicy and fermented Korean dish. Cabbage is the main ingredient of the dish, but you can also use it with other vegetables. It is full of flavors and has different flavors such as chilli pepper flakes, garlic, ginger, salt and orange.
Kimchi is good for the digestive system and has lactic acid bacteria Lactobacillus Kimchii.
Kombucha
The drink is now part of the menus at various cafes and restaurants. It is a fermented black or green tea. It has friendly bacteria and yeasts and is consumed in different parts of the world.
Cucumbers
Cucumbers are also called cucumbers, and cucumbers pickled in a solution of salt and water. It is fermented for some time using their own lactic acid bacteria. The process makes them taste sour.
Pickled cucumbers are healthy probiotic bacteria, which can improve the digestive system. It contains few calories and a good source of vitamin K. It also contains a lot of sodium. Also remember that pickles with vinegar do not have live prebiotics.
Traditional buttermilk
There are two types of buttermilk, traditional and farmed. Traditional buttermilk is simply the remaining liquid that makes butter. This version has probiotics and is also called ‘grandma’s probiotics’.
Traditional buttermilk is consumed in Nepal, Pakistan and India.
Cultured buttermilk has no probiotic benefits and is found in supermarkets.
Buttermilk is low in fat and calories and contains important vitamins and minerals such as B12, riboflavin, calcium and phosphorus.
Some types of cheese
Although most types of cheese are fermented, this does not mean that they all contain probiotics. It is important to look for living and active cultures on the food labels. The good bacteria can survive the aging process in some cheeses, including mozzarella, gouda, cheddar and cottage cheese.
Cheese is nutritionally valuable and is an excellent source of protein. It is also rich in important minerals and vitamins, including vitamin B12, calcium, selenium and phosphorus.
Moderate consumption of dairy products such as cheese can lower the risk of heart disease and osteoporosis.
Tempeh
Tempeh is a fermented soybean product. It is a firm patty whose flavor is described as nutty, earthy and similar to a mushroom.
It is a protein-rich meat substitute and is known worldwide. The fermentation process has a surprising effect on the nutritional profile.
Soybeans contain a lot of phytic acid, which impairs the absorption of minerals such as zinc and iron. But the fermentation process lowers the amount of phytic acid, which can increase mineral uptake.
Fermentation also produces vitamin B12, which soybeans have no different.
Vitamin B12 is found mainly in animal foods such as meat, fish, dairy and eggs. This makes tempeh an excellent choice for vegetarians who want to add a nutritious probiotic to their diet.