13 natural probiotic foods to support your gut health

By | January 3, 2022

Are you taking enough probiotics? If you’re brand new to Probiotics this beneficial bacteria has been proven to have amazing health benefits. In addition to weight loss, they can reduce the duration and severity of colds, enhancing sleep quality, and fighting stress-induced digestive flare-ups are only few of the evidence-based benefits of probiotics.

Probiotic foods can be used to improve the health of our gut today and could help prevent illness later on,’ claims Jane Clarke, dietician and the founder of Nourish. “An extremely exciting research indicates that they can aid in balancing and boost those “friendly” bacteria in our gut, probiotic foods could boost your microbiome’s diversity, the microbes, including bacteria which reside in our bodies and surpass our own cells by 10 , one.’

A healthy microbiome is essential for your health. It aids in digestion of food, defends against pathogens that cause disease, and produces vital vitamins, and controls your immunity, Clarke says. The microbiome has been associated with diabetes, cancer, heart disease, Crohn’s disease, rheumatoid arthritis as well as depression and obesity as she explains. So, a plate of sauerkraut served with the roast of a lamb or a spoonful of Kimchi and avocado on toast made of sourdough or a small glass of kefir every few times a week is an excellent addition to your daily diet.’

Although the process of food production tends to kill bacteria by design – both good and bad, there are methods of preparing certain ingredients in order to keep their active and active probiotics, right from the factory to refrigerator and even beyond. Below, we’ve focused on the advantages of 13 probiotic foods which are delicious, simple to cook, and adaptable.

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1. Yogurt

Yogurt is created by heating milk before fermenting it with two beneficial live cultures: Lactobacillus and Bifidobacterium. However, not all yogurts contain these powerful probiotics, however certain processing techniques eliminate them, so select brands that have active or live cultures or make your own. Making yogurt at home is the best source of probiotics an Australian study has found.

2. Miso

Miso is a Japanese word meaning “fermented beans” in Japanese. The spicy, rich seasoning is created by fermenting soybeans using Koji and salt – which is also known as Aspergillus Oryzae. It’s rich in minerals, including manganese, zinc and copper, along with fiber and protein.

3. Sauerkraut

Produced by fermenting finely chopped raw cabbage using lacto-fermenting bacteria (a process called lacto-fermentation) sauerkraut is extremely nutritious. In a research conducted of the US Department of Agriculture, one serving of sauerkraut was able to contain up to 28 distinct beneficial strains of bacterial.

4. Kefir

Kefir is a drink that has been fermented that is made by adding kefir grain to goat’s or cow’s milk and coconut water. This probiotic-rich drink can aid in lowering blood pressure by encouraging communication between the brain and the gut scientists at Auburn University found.

5. Kombucha

Kombucha is the name of a drink that is fizzy, sweet and sour that is made by fermenting green or black teas with the specific strain of culture known as a’scoby’ the symbiotic growth of yeasts and bacteria. Consuming kombucha daily could prolong your life as per research on rodents at University of Alaska Fairbanks. University of Alaska Fairbanks.

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6. Pickles

Gherkins, also known as pickles are cucumbers that have been fermented using brine from saltwater. They are probiotics because of the naturally occurring lactic acid bacteria in the process of fermentation. It is important to note that not all pickles are fermented. pickles made using vinegar don’t contain beneficial strains of bacteria.

7. Kimchi

As with sauerkraut and pickles the process of making kimchi is lacto-fermentation. It also contains the Lactobacillus lactic acid bacteria Kimchii. It is typically made of the cabbage (though others vegetables such as carrots and radishes are also a common include) together with chilli flakes, salt ginger, garlic spring onions, and fish sauce.

8. Buttermilk

Buttermilk from the old days is created from the liquid remnants of churned butter. However, nowadays, it’s deliberately created by adding lactic acid bacteria into low-fat pasteurised milk. As such, when you shop, you’ll see it marked as ‘cultured’ buttermilk’. Most often, it is utilized for baking the beverage, it’s sweet and buttery and hence the name.

9. Natto

The texture is slimy, sticky and nutty Nato is a popular Japanese food made of soybeans which have been fermented using Bacillus subtilis. This probiotic strain is powerful and reduces and reduces inflammation within the intestine, while also strengthening the gut barrier, according to research was published by the scientific journal Frontiers concluded.

10. Olives that have been brine-cured

They are high in Lactobacillus and are often overlooked in the context of probiotic food items. However they don’t all offer the benefits of probiotics. Be sure to search for brined-cured olives on the package. Consuming fresh Sicilian olives for 30 days could lower inflammation and oxidative stress, Italian researchers found.

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11. Kvass

Kvass is a non-alcoholic , fermented grain drink made of bread, usually rye, but some recipes also use root vegetables such as beets and carrots, or flavor it with fruit and herbs. In addition to a hefty dose of probiotics derived from the process of lacto-fermentation, kvass is a rich source of nutrients, like vitamins B12 as well as manganese.

12. Cheese

The majority of cheeses are fermented however, not all contain probiotics. So, choose raw and unpasteurised varieties. Swiss Provolone, Gouda,, and edam are among the most popular. Gruyere, edam and cheddar. and cottage cheese are all able to retain their beneficial bacterial properties.

13. Tempeh

Tempeh is produced by the fermentation of soybeans cooked with the help of a mold known as Rhizopus Oryzae, and then creating the form of a solid, hard block. Consuming fermented soybean products such as tempeh can lead to the risk of dying less in a study of large scale observation released in BMJ concluded.

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