8 Probiotic-Rich Foods to Boost Your Gut HealthÂ
19 August 2024
When you hear the word “microbes,” your initial reaction might be “Eww, gross!” But not all microbes are bad. Some of them, known as the gut microbiome, live in our intestines and play a crucial role in supporting digestion and immunity.
Certain foods can encourage the growth of these beneficial microbes, called probiotics.
Read on to discover more about foods rich in probiotics and explore a comprehensive list of some of the best options.
What are Probiotics?
Probiotics are live bacteria or yeasts that when consumed in sufficient amounts, offer health benefits. These “good bacteria” help restore the natural balance of microorganisms in your gut when it’s disrupted.
Probiotics can be obtained from supplements and foods made through bacterial fermentation.
Top Sources of Probiotic FoodsÂ
You might be wondering which foods are high in probiotics and how to naturally improve gut health. Here are some of the best probiotic foods that can help maintain a healthy gut:
- Yogurt
Yogurt, made from milk fermented by probiotics like lactic acid bacteria, is one of the best and most accessible sources of probiotics. It offers various health benefits, including improved bone health and reduced high blood pressure. In children, yogurt can help control diarrhea caused by antibiotics and alleviate symptoms of irritable bowel syndrome. It may also be suitable for those with lactose intolerance, as the bacteria convert some lactose into lactic acid, giving yogurt its sour taste.
- Traditional Buttermilk
Traditional buttermilk, a probiotic-rich liquid leftover from butter-making, is commonly consumed in some Asian countries. It contains probiotics, vitamins, and minerals, unlike the cultured buttermilk found in supermarkets, which typically lacks probiotic benefits. Traditional buttermilk is low in fat and calories but rich in essential nutrients like vitamin B12, riboflavin, calcium, and phosphorus.
- Pickles
Pickles, or gherkins, are cucumbers fermented in a salt and water solution, not vinegar, to preserve their probiotic effects. These low-calorie snacks are high in vitamin K and sodium and are a great source of healthy probiotics that can improve digestive health.
- Kombucha
Kombucha is a fermented tea made with black or green tea and a symbiotic culture of bacteria and yeast. Widely consumed around the world, it may offer probiotic-related health benefits due to its fermentation process.
- Kimchi
Kimchi, an Asian fermented food made mainly from cabbage and radishes, is rich in probiotics, particularly lactic acid bacteria like Lactobacillus kimchi. It also contains vitamins K, B2, and iron, making it a nutrient-packed option for promoting digestive health.
- Sauerkraut
Sauerkraut, a fermented cabbage dish, is loaded with probiotics, particularly lactobacillus, which benefits gut health more than yogurt. It also contains antioxidants, fiber, and vitamins C and K, making it a nutritious addition to your diet.
- Cheese
Soft cheeses made from unpasteurized milk, such as cheddar, mozzarella, and Swiss, contain beneficial bacteria that survive the aging process. These cheeses are highly nutritious, rich in protein, calcium, and other important vitamins and minerals, and may help reduce the risk of heart disease and osteoporosis.
- Kefir
Kefir, a fermented milk drink made by adding kefir grains to cow’s or goat’s milk, is an excellent source of probiotics, especially for those with lactose intolerance. It can help colonize the intestinal tract and provide various gut health benefits, including improved bone health and protection against infections.
Conclusion
These eight probiotic-rich foods can offer significant health benefits and can be easily incorporated into your diet. We hope this article has answered your questions about probiotic-rich foods. Keep exploring our nutrition blogs to learn more about improving your gut health.
back
