Best Probiotic Foods - What are they and their Benefits

Table of Content

• Introduction

• What are the benefits of probiotics?

• What are the best probiotic foods?

• Take Home Points

• FAQs on Best Probiotic Foods - What are they and their benefits

Introduction

Incorporating probiotics to your regular diet can provide numerous health benefits. But what are probiotics? Probiotics refer to live microorganisms that when consumed in adequate amounts may help to improve gut health. The majority of these microorganisms occur naturally in certain fermented or cultured foods like kefir, yoghurt, and sauerkraut. Given that these foods are diverse, it can be difficult to evaluate their health benefits in our bodies.

In this blog, we are going to look at some of the best probiotic foods and their potential health benefits.

What are the benefits of probiotics?

Probiotic bacteria are essential in a number of important functions such as boosting immunity, digestion, and metabolism. Some evidence also suggests that probiotics can reduce depression and give you a better-looking skin. Studies demonstrate that when there are microorganisms’ imbalances in the gut, a person may become susceptible to diseases such as type-2 diabetes and cancer.

Given that the microbes in your gut are significantly influenced by the types of foods you consume, you can avert imbalances by adding probiotic-rich foods into your regular meal plan.

What are the best probiotic foods?

1.   Yoghurt

Yoghurt ranks among the top probiotic foods. Yoghurt is made from fermented milk through a process catalysed by probiotics, which include bifidobacteria and lactic acid bacteria.

Among the top health benefits associated with consumption of yoghurt include:

·         Improved cardiovascular function

·         Better gastrointestinal health

·         Reduced risk of diabetes

·         Healthier weight management

·         Lowered risk of colon and breast cancer

In addition, yoghurt is a suitable option for people with lactose intolerance. The bacteria in yoghurt help to convert some of the lactose into lactic acid, which gives yoghurt its sour taste.

Even so, not all types of yoghurt contain live probiotics, and processing may even kill the live bacteria. Thus you should consume yoghurt with live or active cultures.

It is also important to check the label for the amount of added sugar, even if it is labelled “fat-free” or “low fat.”

2.   Sauerkraut

Sauerkraut refers to shredded cabbage that has undergone a fermentation process catalysed by lactic acid bacteria. This is a popular traditional food in many countries, particularly Eastern Europe.

The salty or sour taste makes a good addition for topping up sausages while some people prefer it as a side dish. Sauerkraut can be stored for several months in an airtight container.

Apart from its probiotic qualities, sauerkraut is a good source of fibre, vitamin C, and vitamin K. It is also rich in sodium and contains traces of potassium and iron.

It is loaded with antioxidants, zeaxanthin and lutein, which help to support eye health.

Remember to pick the unpasteurized sauerkraut, because pasteurisation may kill the active and live bacteria.

3.   Kefir

Kefir refers to a fermented probiotic drink made from milk. It is prepared by adding a few grains of kefir to cow’s or goat’s milk.

Unlike cereal grains, kefir grains are cultures of yeast and lactic acid bacteria that look like cauliflower.

The word “kefir” has a Turkish origin which means feeling excited after eating. Some of the health benefits that have been linked to kefir include:

·         Improved digestion

·         Healthier bones

·         Improved digestion

·         Protection against infections

Kefir is also a good choice for people with lactose intolerance. Given that kefir has major several strains of gut-friendly bacteria and yeast, it is a better source of probiotic than yoghurt.

4.   Miso

Miso refers to a traditional Japanese seasoning with a thick paste texture made by fermenting soybeans with salt and a fungus called koji. Sometimes, other ingredients such as barley, rice, seaweed, and rye can be mixed with soybeans.

This paste is commonly used in miso soup, which happens to be a popular breakfast food among the Japanese. Typically, miso is salty and is available in different varieties and colours such as yellow, brown, white, and red.

Beyond being among the best probiotic foods, miso is also rich in protein and fibre. It also contains other essential minerals like copper, manganese, and vitamin K.

Studies suggest that miso can offer protection against high blood pressure, cancer, and obesity.  It may also help to keep your cholesterol levels under control.

5.   Tempeh

Tempeh is a traditional Indonesian food consisting of fermented soybeans. It is prepared through a natural culturing and controlled fermentation process that binds soybeans into a patty or cake form. Tempeh is increasingly becoming a popular worldwide substitute for meat due to its high protein content. It has a nutty and earthy flavour which is similar to that of mushroom.

The unique fermentation process gives tempeh boosts the nutritional value of this popular probiotic food.

Soybeans are rich in phytic acid, a plant-based compound that hinders the absorption of zinc and iron. However, fermentation reduces the amount of phytic acid, which may enhance the amount of minerals your body can absorb from tempeh.

In addition, fermentation triggers the production of vitamin B12, a nutrient that is not available in soybeans. Most people get vitamin B12 from animal products. This makes tempeh a better alternative if you are on a vegetarian diet.

6.   Kimchi

Kimchi is a traditional Korean side dish that is made from fermented and salted vegetables, which mostly consist of Korean radish or napa cabbage. Although cabbage is the main ingredient, other vegetables can still be used.

To boost its flavour, kimchi is also seasoned with other ingredients like ginger, red chilli pepper flakes, garlic, scallion, and salt.

It is rich in Lactobacillus bacteria and other lactic acid bacteria that may be beneficial to the digestive system. Kimchi prepared from cabbage is rich in minerals and vitamins, such as iron, vitamin B12, and vitamin K.

7.   Certain cheese

Most types of cheese are fermented although not all contain probiotics. It is thus important to look at food labels for “active culture” or “live culture.”

Semi-hard cheeses like Gouda, mozzarella, cottage cheese, and cheddar are richer in probiotics than other types of cheeses that are for extended periods of time.

Cheese is both nutritious and a good source of protein. It is also packed with vitamins A, B6, B12, Ds, and K. It is also rich in essential minerals such as iron, zinc, calcium, phosphorus, iodine, magnesium, selenium, and potassium.

Studies suggest that moderate consumption of dairy products, including cheese can lower the risk of cardiovascular disease, arthritis, and osteoporosis.

8.   Kombucha

Kombucha refers to a fermented green or black tea drink that is slightly effervescent. It is a common beverage in Asia and continues to gain popularity in different parts of the world.

According to some studies, kombucha may help to reduce the risk of some diseases, such as diabetes, cancer, and high blood pressure. It is also said to assist in weight loss, boost immunity, reduce toxins in the body, and help in weight management.

However, other studies warn that there isn’t enough evidence to support the health benefits of kombucha, and that more research in humans is still required to ascertain the claims.

However, since kombucha is fermented with yeast and bacteria, it may be among the best probiotic foods for gut health due to its probiotic properties.

9.   Traditional buttermilk

Buttermilk is a term widely used to refer to a range of fermented dairy drinks. Buttermilk is classified into two main types: traditional and cultured.

Traditional buttermilk can be simply defined as the leftover liquid obtained after butter is processed. It is only this version of buttermilk that contains probiotics. Traditional buttermilk is a popular drink commonly taken in countries like India, Pakistan, and Nepal.

Conversely, cultured buttermilk which is dominant in American supermarkets, doesn’t offer any probiotic benefits.

Though low in fat and calories, buttermilk is a good source of vitamin B12, calcium, riboflavin and phosphorus.

10.  Pickled cucumber

Pickled cucumbers, also known as pickles, are cucumbers preserved in salty water and left to ferment. The fermentation process is facilitated by naturally occurring lactic acid bacteria, which make pickled cucumber sour.

Pickled cucumbers are an excellent source of beneficial probiotic bacteria, which may improve the health of your digestive system. Plus, they have a low-calorie content but are rich in vitamin K, a vital nutrient that promotes blood clotting.

It is worth noting that pickled cucumbers are high in sodium. Additionally, pickled cucumbers made from vinegar may not offer any probiotic benefits.

11.  Natto

Natto is a popular staple Japanese dish consisting of fermented soybeans with a pungent flavour. The fermentation process is facilitated by a bacterium called Bacillus subtilis.

Typically, natto, which has a strong flavour and distinctive smell, is mixed with rice and served with breakfast. It is a great source of vitamin K2, which improves bone formation and cardiovascular health. A recent Japanese study demonstrated that regular consumption of natto lowered the risk of osteoporosis fracture in women who are past menopause.

Take Home Points

Probiotics are gut-friendly bacteria commonly found in certain fermented foods. These microorganisms are beneficial to the human body in a number of ways due to their minerals and nutrients contents.

Although probiotic products such as yoghurt have existed for many centuries, the market is rapidly being flooded with commercially produced probiotic foods and probiotic supplements.

There is a strong connection between probiotics and gut health, both which defines your body’s ability to fight disease and infections. Thus, adding probiotics to your regular diet may be a great milestone for your overall health.