Nutrition

Probiotic Foods Available .

Overview.

While conventional wisdom may tell a person to avoid bacteria, some bacteria can promote better health, including probiotics.Probiotics are microorganisms naturally present in the digestive tract that aid in digestion and reduce inflammation.While a person can take probiotic supplements, there are also many probiotic foods available. Learn more about probiotic foods in this article.

Probiotic foods.

1. Yogurt.

Yogurt is one of the best sources of probiotics, which are friendly bacteria that can improve your health.

It is made from milk that has been fermented by friendly bacteria, mainly lactic acid bacteria and bifidobacteria .Eating yogurt is associated with many health benefits, including improved bone health. It is also beneficial for people with high blood pressure .

In children, yogurt may help reduce the diarrhea caused by antibiotics. It can even help relieve the symptoms of irritable bowel syndrome (IBS).

Additionally, yogurt may be suitable for people with lactose intolerance. This is because the bacteria turn some of the lactose into lactic acid, which is also why yogurt tastes sour.

However, keep in mind that not all yogurt contains live probiotics. In some cases, the live bacteria have been killed during processing.For this reason, make sure to choose yogurt with active or live cultures.

Also, make sure to always read the label on yogurt before you buy it. Even if it is labeled low-fat or fat-free, it may still be loaded with high amounts of added sugar.

2. Kefir.

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

Kefir grains are not cereal grains, but rather cultures of lactic acid bacteria and yeast that look a bit like cauliflower.

The word kefir allegedly comes from the Turkish word keyif, which means “feeling good” after eating .Indeed, kefir has been linked to various health benefits.

It may improve bone health, help with some digestive problems and protect against infections .While yogurt is probably the best known probiotic food in the Western diet, kefir is actually a better source.

Kefir contains several major strains of friendly bacteria and yeast, making it a diverse and potent probiotic .Like yogurt, kefir is generally well tolerated by people who are lactose intolerant.

3. Sauerkraut.

Sauerkraut is finely shredded cabbage that has been fermented by lactic acid bacteria.It is one of the oldest traditional foods and is popular in many countries, especially in Europe.

Sauerkraut is often used on top of sausages or as a side dish. It has a sour, salty taste and can be stored for months in an airtight container.In addition to its probiotic qualities, sauerkraut is rich in fiber as well as vitamins C, B and K. It is also high in sodium and contains iron and manganese .

Sauerkraut also contains the antioxidants lutein and zeaxanthin, which are important for eye health.Make sure to choose unpasteurized sauerkraut, as pasteurization kills the live and active bacteria.

4. Tempeh.

Tempeh is a fermented soybean product. It forms a firm patty whose flavor is described as nutty, earthy or similar to a mushroom.

Tempeh is originally from Indonesia but has become popular worldwide as a high-protein meat substitute.The fermentation process actually has some surprising effects on its nutritional profile.

Soybeans are typically high in phytic acid, a plant compound that impairs the absorption of minerals like iron and zinc.

However, fermentation lowers the amount of phytic acid, which may increase the amount of minerals your body is able to absorb from tempeh .

Fermentation also produces some vitamin B12, a nutrient that soybeans do not contain .Vitamin B12 is mainly found in animal foods, such as meat, fish, dairy and eggs .

This makes tempeh a great choice for vegetarians as well as anyone looking to add a nutritious probiotic to their diet.

5. Pickles.

Pickles (also known as gherkins) are cucumbers that have been pickled in a solution of salt and water.They are left to ferment for some time, using their own naturally present lactic acid bacteria. This process makes them sour.

Pickled cucumbers are a great source of healthy probiotic bacteria which may improve digestive health.They are low in calories and a good source of vitamin K, an essential nutrient for blood clotting.

Keep in mind that pickles also tend to be high in sodium.It is important to note that pickles made with vinegar do not contain live probiotics.

6. Traditional Buttermilk.

The term buttermilk actually refers to a range of fermented dairy drinks.

However, there are two main types of buttermilk: traditional and cultured.Traditional buttermilk is simply the leftover liquid from making butter. Only this version contains probiotics, and it is sometimes called “grandma’s probiotic.”

Traditional buttermilk is mainly consumed in India, Nepal and Pakistan.Cultured buttermilk, commonly found in American supermarkets, generally does not have any probiotic benefits.

Buttermilk is low in fat and calories but contains several important vitamins and minerals, such as vitamin B12, riboflavin, calcium and phosphorus.

7. Some Types of Cheese.

Although most types of cheese are fermented, it does not mean that all of them contain probiotics.

Therefore, it is important to look for live and active cultures on the food labels.The good bacteria survive the aging process in some cheeses, including Gouda, mozzarella, cheddar and cottage cheese .

Cheese is highly nutritious and a very good source of protein. It is also rich in important vitamins and minerals, including calcium, vitamin B12, phosphorus and selenium .

Moderate consumption of dairy products such as cheese may even lower the risk of heart disease and osteoporosis.

Side effects.

Some people experience side effects when they eat probiotic foods, such as gas or nausea.A person can minimize potential side effects by adding one or two new foods to a diet on a weekly basis.

Anyone who has a compromised immune system, is pregnant, or eats a special diet due to a pre-existing medical condition, should ask their doctor before eating more probiotic foods.

A nutritionist may also be able to recommend safe ways to incorporate probiotics into a person’s diet.

Reference :

11 Probiotic Foods That Are Super Healthy/https://www.healthline.com/nutrition/11-super-healthy-probiotic-foods

Probiotic foods: What to know/https://www.medicalnewstoday.com/articles/323314#misconceptions

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