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Many individuals associate probiotics with supplements, but these beneficial microorganisms can also be obtained through diet by consuming probiotic-rich foods. These probiotics may aid in managing enduring health conditions such as IBS and IBD, promote healthy digestion, and sustain a balanced gut microbiome by fostering the proliferation of beneficial bacteria.
Fortunately, numerous probiotic foods are likely already present in your refrigerator or pantry. Moreover, they are readily available at your neighborhood grocery store, making it easy to incorporate them into your next shopping list.
Understanding Probiotics
“Probiotics are living microorganisms, often referred to as ‘good bacteria,’ that contribute to maintaining a healthy equilibrium in your gut by encouraging the development of beneficial bacteria and inhibiting harmful ones,” explained Gillean Barkyoumb, a registered dietitian and nutrition expert.
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She further stated, “Probiotics are commonly found in fermented foods like yogurt, kefir, and sauerkraut, as well as in dietary supplements. Regularly consuming probiotics can assist digestion, strengthen your immunity, and potentially elevate your mood and overall well-being.”
To assist you in determining which probiotic foods are most suitable for your needs, we have compiled a comprehensive list below. Prior to making any dietary changes, it is advisable to consult with your healthcare provider.
Top Foods for a Healthy Gut: Boosting Your Probiotic Intake
If you’re seeking to enhance your dietary intake of probiotics, consider incorporating the following 12 excellent probiotic-containing foods. In addition to these options, you might explore the use of probiotic supplements. When selecting common probiotic foods, check labels for phrases like “contains live cultures” or “contains active cultures.”
1. Yogurt
Yogurt, a quintessential probiotic-abundant food, should be chosen with live and active cultures. Several yogurts are specifically marketed for their probiotic properties or their ability to improve digestion. Typically, yogurt contains L. acidophilus bacteria, which can stimulate the growth of beneficial bacteria in your gut. Yogurt is an excellent choice due to its widespread availability, diverse flavor options, and ease of consumption directly from the container.
2. Kimchi
Kimchi, a traditional Korean side dish, derives its probiotic potency from the fermentation of vegetables with lactic acid bacteria. This dish is typically composed of nutrient-rich ingredients such as Napa cabbage, carrots, scallions, radish, garlic, ginger, red pepper powder, and an array of spices. Often served alongside steamed rice, kimchi has come to be associated with research exploring anti-cancer, anti-obesity, colorectal health, cholesterol reduction, anti-aging, brain health, immune health, and skin health attributes.
3. Pickles
It might surprise you to learn that pickles can be a source of probiotics. However, it’s crucial to select fermented pickles, which can generally be found in the refrigerated section of health food stores. Certain brands even explicitly advertise their probiotic content, often marketed under the term “healthy pickles.” Ensure you carefully examine nutritional labels to confirm the presence of probiotics. Making your own pickles at home is also an option. Some individuals consume the juice in which the pickles are fermented. Be mindful that jarred pickles tend to have elevated sodium levels.
4. Sourdough
Sourdough starter harbors lactic acid bacteria, creating an environment conducive to the growth of yeast and beneficial bacteria through the consumption of water and flour. Research suggests that natural prebiotics and probiotics are some of the benefits inherent to sourdough bread. It is also connected to enhanced blood glucose maintenance, reduced cholesterol levels, a decreased risk of diabetes and cardiovascular ailments, and better weight management. Plus, it serves as a delightful base for sandwiches.
5. Kefir
Kefir is a fermented milk product crafted using kefir grains. Originating as conventional cow’s or goat’s milk, a culture resembling grains composed of yeast and lactic acid bacteria, known as kefir, is introduced. This concoction undergoes fermentation for approximately 24 hours, after which the milk is separated from the grains, yielding the kefir beverage. The resulting drink is a robust probiotic source, often containing a greater concentration of probiotics than yogurt.
6. Kombucha
Kombucha stands out as “a go-to for fermented botanicals,” according to Barkyoumb who stated, “this magic potion has been dubbed the ‘immortal health elixir’ because of its ability to support whole-body health and wellness while preventing illnesses. High-quality kombucha is filled with probiotics and amino acids that will help your body digest sugar, and is also a great natural hangover cure.”
This beverage is a fermented tea, delivering the inherent health benefits of tea along with the probiotic advantages of a fermented drink. It is produced through the introduction of bacteria strains, yeast, and sugar to either black or green tea, which facilitates the cultivation of a probiotic-rich setting. The mixture ferments for about a week or longer, causing a mushroom-like texture to develop on the surface. This mushroom is subsequently removed to create new kombucha.
7. Sauerkraut
This classic German comfort food is essentially fermented cabbage cultivated through lacto-fermentation in its own brine with salt. The traditional fermentation process yields probiotics in the final product. However, it’s crucial to specifically seek out probiotic sauerkraut or opt to create your own. Many commercial brands use vinegar and sugar, or undergo pasteurization, which hinders bacterial growth and eliminates probiotics. Canned sauerkraut often incorporates vinegar and/or pasteurization.
8. Miso Soup
This Japanese staple frequently accompanies numerous meals as a side dish. Miso is a paste typically derived from fermented soybeans, which serves as a culinary ingredient for formulating sauces, spreads, and soup stock. Miso soup integrates this paste into its broth. As a fermented food, miso offers a substantial probiotic boost. Miso soup complements larger meals effectively, and it also serves as a satisfying, light lunch on its own.
9. Apple Cider Vinegar
Apple cider vinegar is apple juice that has undergone a double fermentation process. It has garnered significant attention as a popular health supplement for many years. It boasts natural probiotics stemming from the fermentation process. While further research is required to substantiate its purported benefits, individuals employ it for a spectrum of purposes, encompassing acid reflux mitigation and weight management. Given its potent flavor, consider incorporating it into salad dressings, marinades, or pickling liquids if direct consumption is unappealing.
10. Certain Cheeses
Specific cheese varieties encompass probiotics. In general, aged cheeses that are not subjected to post-production heating tend to retain probiotics. Prominent specimens consist of Swiss, Gouda, cheddar, Edam, Gruyère, cottage cheese, and provolone. Encouragingly, numerous favored cheese kinds embody probiotics, including a nourishing serving of cottage cheese adorned with fruit.
11. Pickled Vegetables
In line with the principles of kimchi and pickles, seek out any pickled vegetables that explicitly state the inclusion of probiotics. One potential avenue is to investigate lacto-fermented escabeche, a pickled preparation originating from Mexico recognized for encompassing an extensive assortment of vegetables. Otherwise, you might create a fermented giardiniera, an Italian pickled relish. The utilization of fermented pickled vegetables constitutes an exceptional way to champion local producers while safeguarding vegetables for subsequent use beyond their typical season.
12. Buttermilk
While buttermilk may evoke images of a bygone era, traditional buttermilk provides a rich reservoir of probiotics. Encompassing several types of fermented dairy beverages, traditional buttermilk constitutes the liquid removed during butter production. However, it’s vital to avoid cultured buttermilk, the predominant variant encountered in supermarkets, which typically lacks probiotics.
Yogurt (with live cultures), kefir, sauerkraut, kimchi, miso and kombucha are among the foods with the most probiotics.
Many fruits don’t contain probiotics, but their fiber can still be beneficial for gut health since they contain prebiotics. The Mayo Clinic reports that high-fiber fruits include raspberries, pears, apples with skin and bananas.
More studies are needed to confirm whether probiotics can affect acne, but according to the publication Practical Dermatology, there may be some benefits when probiotics are used alone or in conjunction with other treatments.
Foods high in probiotics are good for your gut bacteria. They include yogurt with live cultures, kefir, sauerkraut, kimchi, miso and kombucha. They work in tandem with foods high in prebiotics like bananas, onions, garlic and wheat and whole-grain products, per Harvard Health.