Probiotic foods are rich in healthy or good bacteria which not only benefits your overall body, but also your gut health. Good bacteria fall under probiotics because they help maintain gut health and an overall healthy digestive system. Foods high in probiotics build healthy microbial communities in your gut and other areas by supplying live microorganisms. This helps avoid and cure dysbiosis, which is characterized by an imbalance or deficiency of helpful bacteria in your microbiome. The best part is, that you can easily add probiotic-rich foods to your diet, as they all mostly need fermentation.
In this blog, we’ll go through the top 20 probiotic-rich foods and how to add them to your diet!
20 Best Probiotic Foods
Yogurt
Yogurt is considered one of the best natural sources of probiotics. It is created from milk that has been fermented by probiotics, primarily bifidobacteria, and lactic acid bacteria. Yogurt may also be suitable for those who are lactose intolerant because part of the lactose is converted by the bacteria into lactic acid, which is also responsible for yogurt's sour flavor.
However, keep in mind that not every yogurt contains live probiotics. The living bacteria may occasionally be killed by processing. Hence, make sure you select yogurt with live or active cultures.
Pickles
Pickles are generally made out of veggies or fruits by preserving them in a salt and water mixture. The process allows the lactic acid bacteria that are naturally present in them to ferment for a while which makes them taste sour.
Cucumber pickles are a great natural source of probiotic bacteria that may help with digestive issues. However, keep in mind that pickles often contain a lot of salt, so if you have any dietary sensitivities, you can choose a different alternative. Also, vinegar-based pickles don't contain live probiotics, so be mindful of what you're consuming.
Green olives
While extra virgin olive oil has been a popular kitchen must-have for its health benefits, table olives can also be quite beneficial. Olives are a great source of probiotics because of their fermentation and lactic acid bacteria (lactobacillus), both of which are good for our gut and general health.
Apple Cider Vinegar
While apples may not be a probiotic on their own, apple cider vinegar can be included in a balanced diet for its gut-friendly qualities and beneficial microorganisms. It is important to note that the acid has been known to damage tooth enamel and induce indigestion, hence, it is advisable to dilute it with water or other ingredients before consumption.
Kombucha
Consuming kombucha is a simple, low-calorie method of incorporating probiotics into your diet. For those who are vegans or cannot have dairy, it's also a great substitute. Yes, kombucha does include trace levels of caffeine and sugar. It's an alcoholic beverage that has undergone fermentation.
Sourdough
Studies have shown that sourdough bread functions as a prebiotic, meaning that its fiber feeds the beneficial bacteria in your intestines. This bacteria determines the stability and health of the digestive tract.
Miso
Miso is a Japanese seasoning popular for its probiotic effects. It is a thick paste made by fermenting soybeans with salt, kōji, and occasionally rice, barley, seaweed, or other ingredients. Miso can be used to make spreads or dipping sauces, you can also blend it with other foods like apple or lemon juice, peanut butter, or tofu. Blended with vinegar and oil, it makes a flavorful and easy salad dressing. Given that high temperatures can destroy miso's probiotics, it might be better to use them in cold recipes rather than hot ones.
Tempeh
Tempeh is a dish that stems from Indonesia. It is high in probiotics and good for the brain. Many studies indicate that because of its high protein, vitamin, antioxidant, probiotic, and calcium levels, tempeh is a great option for a sports diet. It is an easy addition to Indian diets as it is mostly made from soaked soybeans.
Kefir
Kefir is a more potent and diversified natural source of probiotics and has more significant strains of yeast and friendly bacteria than yogurt. While it may seem new and something you haven’t prepared before, it is fairly easy to make - all you have to do is add kefir grains to cow or goat milk, cover the jar or glass with a piece of cloth, and leave it for 18-24 hours for fermentation.
Water Kefir
Water Kefir is a variation of kefir made with sugar and water. So if you are lactose intolerant, this is a great option. Kefir grains are added to sugared water and fermented. It results in a bubbly beverage that is rich in probiotics. In addition, it is thinner than the standard form and can be flavored with a wide range of fruits, herbs, and spices to make a unique mixture.
Sauerkraut
Sauerkraut is made from salted cabbage and left to naturally ferment over time. To prepare sauerkraut, you only need salt and cabbage. The salt draws out the water in the cabbage and produces a natural brine, hence it is an essential element. Sauerkraut is one of the most straightforward yet effective fermented foods.
Certain types of cheese
Certain types of cheese (that are aged) are known to have probiotics but are not pasteurized. Like Swiss cheese, Gouda, Edam, Gruyere, and Raw Cheddar.
Natto
Natto is a classic Japanese dish that is fermented whole soybeans using Bacillus subtilis(Var. natto). It is frequently served with rice for breakfast. Natto is a fresh alternative to the Indian kitchen for those planning a balanced diet.
Kimchi
Kimchi is a great source of probiotics. Kimchi is a fermented food that contains the same lactobacilli bacteria that are present in yogurt and other fermented dairy products. Eating the kimchi's purported "good bacteria" helps support a healthy gut system. The process involves salting the vegetables (generally cabbage or lettuce) to draw out the water, allowing the seasoning to seep into the food over time.
Kvaas
Kvaas is a fermented probiotic drink, with a variety of microorganisms and nutrients vital for maintaining gut health. It is made with beetroots, giving it an additional boost of potassium, vitamins A and C, natural nitrates, and antioxidants.
Banana
Bananas have been a widely popular fruit for their many health benefits. However, the nondigestible carbohydrates included in bananas serve as a source of probiotic bacterial growth, such as Lactobacilli spp., and aid in the fermentation process of probiotics by producing short-chain fatty acids.
Custard Apple
Custard apples naturally produce fiber which gives them probiotic qualities. The healthy bacteria help destroy dangerous germs while preserving the right balance of beneficial bacteria. Custard apples are also very good for heart and brain health because they are high in antioxidants.
Watermelon
Probiotics found in watermelons have anti-inflammatory and probiotic qualities that help maintain healthy bacteria in the large intestine.
Grapefruit
Grapefruits contain lactic acid bacteria that may ferment substrates produced from mildly acidic plants and vegetables, making them a great source of probiotics.
Almonds
There have been many studies that indicate the fiber-rich content in almonds. Research also demonstrated an increase in the amount of beneficial bacteria in the gut and a decrease in the amount of bacteria that cause food poisoning.
To Sum It Up
It is ideal to include foods high in probiotics in your diet regularly as it is a quick and simple method to improve overall health and your gut microbiota. Initially, experiment with a few easy substitutions in your diet. For instance, you can substitute fermented drinks like kombucha for soda, juice, or energy drinks. You can also switch out regular yogurt for probiotic yogurt and regular cheese or milk products with raw milk or cheese. Whatever method you choose to consume your recommended daily intake of these natural probiotic foods, the secret is to be creative and not be scared to try new things to create delicious and nutritious meals.
Resources:
- https://www.sciencedirect.com/science/article/abs/pii/B9780323988193000122#:~:text=Microbial%20fermentation%20of%20seaweed%20has,%2C%202016%3B%20Shobharani%20et%20al.
- https://www.health.harvard.edu/staying-healthy/how-to-get-more-probiotics
- https://www.healthline.com/nutrition/11-super-healthy-probiotic-foods#bottom-line
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9103533/
