Updated: Nov 13
Do you eat enough foods that are high in probiotics? The odds are that you're not. Probiotics are a type of beneficial bacteria often present in the digestive tract that play an important role in maintaining both nutritional absorption and immunological function.
You probably already know that probiotics are important for digestion, but did you realize that eating foods high in probiotics has hundreds of other health benefits? Research suggests probiotics may have other health benefits, including protecting against allergies and helping to prevent cancer.
Adding extra probiotics to your diet doesn't often necessitate the purchase of pricey capsules, powders, or capsule-shaped supplements. Actually, there are a variety of probiotic foods available that are tasty, adaptable, and simple to consume as part of a balanced, nutritious diet.
The health of your digestive system directly affects the health of your entire body. These organs are responsible for breaking down food into its constituent nutrients, and they rely on healthy bacteria to do it. If you're looking for gut-healthy probiotic foods, here are 7 top probiotic foods that are easily available-
Yogurt is one of the most accessible and effective probiotic food sources. To put it simply, they are beneficial to the digestive tract. Yogurt is made by fermenting milk with probiotic lactic acid bacteria and Bifidobacterium. Yogurt not only improves intestinal flora, but it's also a great source of protein and calcium.
This unusual dairy product is made by fermenting milk with kefir grains, much like yogurt but with a different flavor. It's been around for almost three thousand years; the word for it comes from Russia and Turkey and means "happy." It includes anything from 10 to 34 different strains of probiotics and has a somewhat acidic and sour taste.
It's quite similar to yogurt, but the fermentation process adds yeast and more bacteria, so the finished product is richer in probiotics and lower in lactose, making it a good option for many people who are lactose intolerant.
The beneficial bacteria Thermophilus, Bfudus, Bulgaricus, and Acidophilus are abundant in goat's milk, sheep's milk, and A2 cow's soft cheeses. When shopping for cheese, it is important to remember that pasteurized and processed cheeses lack the beneficial bacteria found in raw and unpasteurized cheeses.
Naturally fermented pickles have the highest probiotic content. If you want to buy fermented pickles from the store, look for ones that don't include any extra ingredients like vinegar or sugar. Pickles also have a high concentration of fibers known as prebiotics, which provide fuel for beneficial probiotic bacteria in the digestive tract. Fermented vegetables have been shown to aid digestion and alleviate gastrointestinal issues like bloating gas, and diarrhea.
Apple Cider Vinegar
Do you know if apple cider vinegar is a good source of probiotics? Apple cider vinegar can help increase probiotic consumption in addition to its other health benefits, which include lowering blood pressure and cholesterol, facilitating weight reduction, and promoting insulin sensitivity. In order to get the most out of it, consume a tiny amount daily or use it as a salad dressing.
Buttermilk is a fermented beverage traditionally created from the liquid remaining after butter has been churned. Many people in Nepal and Pakistan also eat it because of its high probiotic content, but in India, it has a special place in the hearts of many people.
Remember that most buttermilk sold in grocery stores does not have probiotics. Instead, look for varieties that contain live cultures to boost the benefits of your buttermilk.
High levels of probiotics may be found in A2 aged cheeses, as well as in raw cow's milk, goat's milk, sheep's milk, and goat cheese. Just remember, all pasteurized dairy is devoid of good bacteria, so to receive the probiotics, you need to stick to only high-quality, raw dairy that hasn’t been pasteurized.
Beneficial bacteria, often known as probiotics, are normally located in the microbiome of the human digestive tract. These bacteria are not only important in terms of health and disease, but they also play a part in the functioning of the immune system and digestion. Some of the potential negative effects of not getting enough probiotics include gastrointestinal disorders, skin problems, candida, autoimmune illness, and an increased risk of getting the common cold and flu.