Probiotics, commonly referred to as beneficial bacteria, help our body improve digestive health, promote heart health and also provide facilities for mental health. Many people take probiotics in supplement form, but why not focus on food first? Some of the following probiotic foods may be more familiar than others, but they are all super healthy.
The best probiotic foods
probiotics are live microorganisms that benefit our health when we ingest them. They are popularly consumed as supplements, but we can also obtain them from fermented foods. In addition to improving digestive health, reducing depression, and promoting heart health, they can also make our skin look better.
There are other probiotics besides the 10 on this list, but they are usually more difficult to prepare or obtain, such as umeboshi (Japanese plums made from unripe ume). Some such as microalgae or spirulina (algae) sold in large quantities can affect the seabed.
Yogurt with active or live cultures
Dairy is one of the best sources of probiotics, as long as it has been fermented. The Yogurt is made with milk that has been fermented by probiotics such as bifidobacteria, which may sound familiar to you from a commercial product.
Not all yogurts contain live probiotics as the bacteria may have been killed during processing. You should choose yogurts with active or live cultures, detail shown on the label.
Some types of cheese with active or live cultures
The terms “active cultures” or “live cultures” should appear on the labels of the yogurts discussed above, and also on the cheeses if we are looking for a source of probiotics.
types of cheeses gouda, mozzarella, cheddar and cottage cheese they are the safe bet, since the good bacteria survive their aging process perfectly.
Kefir
The word kefir comes from the Turkish word “keyif”, which means “feel good after eating”. It’s a much more powerful probiotic and with more bacteria than yogurt, but it is less widespread in our diet. In recent years, with the increase in the consumption of probiotics, it has made its way and is one of the most consumed.
It is not more than cow’s or goat’s milk to which kefir grains are added and fermented. The literature has found better bone health, resolution of digestive problems and protection from infections with the consumption of this probiotic food.
A type of kefir that you can also prepare is coconut kefir, which is made by fermenting coconut juice with kefir grains. It is less rich in probiotics than the regular option, but it can be a good option as a refreshing drink.
Assorted pickles: gherkins, olives, onions…
Gherkins and olives are the best known pickles in Spain, being an excellent source of probiotics. The natural process of fermentation in salt water of the olives in brine provides a large number of bacteria, such as lactobacillus.
Sauerkraut
It is important to choose raw sauerkraut to keep the good bacteria alive. In addition to the benefits of increased bacterial diversity, this food provides a large amount of vitamins and minerals. Sauerkraut is cabbage fermented by bacteria that give it that tart flavor. You can use it as a garnish on your plate.
Kimchi
Kimchi is created by mixing cabbage (although it can be made with other vegetables) with other foods and spices, such as radishes, carrots, garlic, ginger, fish sauce, and others. requires of enough fermentation time, between three and 14 daysafter which we will have a preparation full of probiotics and flavor, with large amounts of lactobacillus.
miso
Miso soup is a typical Japanese breakfast that is made with this fermented soybean paste and a type of fungus called koji. You can use miso to make recipes high in probiotics, low in calories and full of vitamins and antioxidants.
Natto
Nato is a traditional Japanese dish that is also based on fermented soybeans. It has a high content of bacteria that stimulate the intestine, improving our general health. It is mixed with rice and can also be used for breakfast, just like miso.
Tempeh
Tempeh is a preparation also with fermented soy base providing probiotics and increases the concentration of good bacteria. We leave the prepared preparation fermenting for one or two days and we obtain a product similar to cake, which we can eat raw or boil it in preparations such as the miso soup that we have discussed in the previous paragraph.
It is a widely used alternative vegan due to its high protein content. You can find it in the form of a hamburger, yes, something different.
Kombucha
Kombucha, like many other probiotic foods, has been around for more than two millennia when it originated in Japan. Is a black tea fermentation that helps our liver to cleanse toxins and provide digestive support.
In Vitónica | Prebiotics and probiotics: their differences and the foods that contain them
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