For a healthy gut, you need a balanced microbiome (a fancy name for the beneficial microbial community that lives in the gut). While probiotic supplements can help maintain this balance, you can also get a natural boost from daily foods, which can help save money while also supporting your digestive health.
“Probiotics are living microorganisms, often referred to as 'good bacteria', which can help maintain a healthy balance by promoting the growth of beneficial bacteria and inhibiting harmful harmful substances,” Gillean Barkyoumb said.
“Probiotics are usually found in fermented foods like yogurt, kefir and sauerkraut, as well as in dietary supplements,” she added. “Probiotics that are consumed regularly can support digestion, strengthen your immune system and even improve mood and overall well-being.”
Ultimately, probiotics can lead to your digestive health, which can in turn relieve depression, improve mental health, promote heart health, strengthen your immune system and keep your skin healthy. Good gut bacteria can also help promote healthy metabolism, thereby reducing the risk of diseases such as obesity and diabetes. Always consult your doctor first if you want to naturally enhance your gut health.
What are the best probiotics for healthy gut consumption?
If you want more probiotics in your diet, here are 12 quality probiotic foods. Apart from these foods, you can try probiotic supplements. Look for the read tags, “including live cultures” or “including active cultures”.
1. yogurt
Lilac probiotic food, with active and active culture yogurt. Some yogurts are specifically targeted at their probiotic content or help improve digestion. Yogurt usually has Lactobacillus acidophilus bacteria that can promote the growth of good bacteria in the intestine. Yogurt is a great choice because it is widely used, with a variety of flavors to suit your taste and can be eaten directly from the container.
2. Pickle
Kimchi is a traditional Korean side dish made with fermented vegetables with probiotic lactic acid bacteria. Kimchi provides you with holes for probiotics, which are made from healthy ingredients such as vegetables (most commonly Napa Cabbage, carrots, scallions and radishes), garlic, red pepper powder, ginger and other spices. It makes a wonderful side, traditionally paired with steamed rice. Kimchi is associated with research on anti-cancer, anti-obesity, colorectal health, cholesterol reduction, anti-aging, brain health, immune health and skin health properties.
3. Pickle
You may be surprised to find that kimchi can contain probiotics. You just need to make sure to buy fermented kimchi, which are usually found in the refrigerated section of the health food aisle. Some brands even promote probiotic content. They tend to be under the term “healthy pickles”, but be sure to read the label to make sure they contain probiotics. You can even make them at home. Some people also drink or use pickled juice fermented with kimchi. Note that jams tend to have a high sour taste.
4. Sourdough
The sourdough starter contains lactic acid bacteria. The starter is an environment where yeast and good bacteria grow by consuming water and flour. Natural prebiotics and probiotics have been listed as one of the benefits of sour bread in research. It is also associated with better blood sugar control, lower cholesterol, lower risk of diabetes, lower risk of cardiovascular disease and improved weight control. Plus, it makes a great sandwich bread.
5. Kefir
Kefir is a fermented milk made from Kefir grains. It starts with the milk of a regular cow or goat and then adds grainy yeast and lactic acid bacteria colonies to the milk. The mixture is fermented for about a day and the milk is then filtered from the cereals to produce a kefir drink. The resulting beverage is a powerful probiotic that actually contains more probiotics than yogurt.
6. Kombucha
Kambucha is “the first choice for fermentation botany,” Barkyoumb said. “This potion is called the 'immortal elixir of health' because it has the ability to support whole body health and wellness while preventing disease. High-quality kombucha is full of probiotics and amino acids that can help your body digest sugar and is also a good natural hangover treatment.”
This drink is actually a fermented tea, so you can improve the health benefits of the tea with the probiotics of the fermented drink. It is made by adding strains of bacteria, yeast and sugar to black or green tea, which leads to a pleasant environment for the probiotics of the beverage. It ferments for about a week or more until it grows mushroom-shaped texture on top. The mushrooms are filtered to make new kombucha.
7. Pickled Vegetable
This German comfort food is a fermented cabbage made with lactose added with salted vegetables in brine. As part of the traditional fermentation process, probiotics are the final product.
However, this is another product you have to buy probiotic pickled cabbage specifically or make it yourself. Many brands use vinegar and sugar or pasteurization, which reduces bacterial growth and kills probiotics. Common sauerkraut is usually made with vinegar, or pasteurized (or both).
8. Mio Soup
This Japanese food is one side of many meals. Fujio is a paste usually made from fermented soybeans that can be used as a condiment to make seasonings, pastes and soups. Mio Soup takes this paste as stock. Because flavour is a fermented food, it packs hole punches of probiotics. The miso soup works well with larger meals, but it can also make a delicious lunch on its own.
9. Apple cider vinegar
Apple cider vinegar It is apple juice fermented twice. Apple cider vinegar has become a popular health supplement for many years. It has natural probiotics during fermentation. Although its benefits require further research, many people also use it for all the ways to lose weight from calm stomach acid. It has a strong flavor, so if you don't like taking it directly, add it to salad dressing, marinade or marinate liquid.
10. Some cheese
Certain types of cheese have probiotics. For example, subsequently unheated aged cheese tends to have probiotics. Examples include Swiss, Guda, cheddar, Eden, Gruyer, cheese and provolone. The good news is that many popular cheese types have probiotics, including a healthy bowl of cheese with fruit on top.
11. Pickled vegetables
Like the kimchi and kimchi above, you can also look for any pickled vegetables that specifically list with probiotics. One idea is to study lactic acid fermentation Escabeche, a pickled dish from Mexico that can contain a variety of vegetables. Alternatively, you can make a fermented Giardiniera, which is the pickle. Using fermented pickled vegetables is also a great way to shop locally and preserve vegetables for seasonal use.
12. Buttermilk
Buttermilk seems to be drunk from “little houses on the prairie”, but traditional buttermilk may be a great source of probiotics. Buttermilk covers different types of fermented dairy beverages, but traditional buttermilk is a liquid that stands out from the butter making process. The trick is to avoid cultured buttermilk, the most common type in supermarkets, usually without probiotics.
