Live microorganisms known as probiotics have positive effects on health when taken. Probiotics, often known as good bacteria, have numerous advantages for your mind and body. They may boost digestive health, promote heart health, and decrease depression.
According to some studies, they might even improve the appearance of your skin. Probiotics are frequently used as supplements, but they can also be found in fermented foods.
Here is a list of 6 highly beneficial probiotic foods.
- Sauerkraut
Sauerkraut is made from finely diced cabbage that has been processed by lactic acid bacteria. It is one of the oldest types of cuisine and is well-liked throughout the world, but especially in Eastern Europe. It is frequently served as a side dish or on top of sausages. Moreover, it has a sour and salty flavour, and an airtight container can hold it for months.
Sauerkraut is a probiotic food that is also high in fibre and vitamins C and K. Iron and potassium are present, and salt content is very high. The antioxidants zeaxanthin and lutein, which are crucial for eye health, are also found in sauerkraut.
Make sure to select unpasteurized sauerkraut. The live and active bacteria are destroyed by pasteurisation. Online stores sell sauerkraut in its raw form.
- Yogurt
One of the best sources of probiotics, the beneficial bacteria, is yogurt. They are good for your health. Bifidobacteria and Lactic acid bacteria, which are probiotics, ferment milk to produce yogurt. Improved bone health is one of the many health advantages of yogurt used. Additionally helpful to those with excessive blood pressure.
Yogurt may lessen antibiotic-induced diarrhea in kids. Even the symptoms of irritable bowel syndrome may be helped by it. Yogurt may also be good for those who are lactose intolerant. This is because some of the lactose is converted by the bacteria into lactic acid, which is also responsible for yogurt’s sour flavour.
Although not every yogurt has live probiotics, keep this in mind. In certain instances, processing has destroyed the living bacteria. Choose yogurt that has a living or active culture as a result. Additionally, before purchasing yogurt, always read the label. Even if it has a low-fat or fat-free label, it could still contain a lot of added sugar.
- Kefir
A fermented probiotic milk beverage is called kefir. These are added to cow or goat milk to create it. Kefir grains are cultures of lactic acid yeast and bacteria that resemble a cauliflower in appearance rather than cereal grains. The Turkish term “keyif,” which means to feel happy after eating, is supposed to be the origin of the word “kefir.”
Kefir has been associated with a number of health advantages. It might aid with some digestion issues, defend against infections, and strengthen bone health. Although yogurt is arguably the probiotic meal in the Western diet with the best reputation, kefir is a better source of healthy bacteria. It is a diversified and effective probiotic because it contains various important strains of good bacteria and yeast. People who are lactose intolerant typically handle kefir well.
- Kombucha
A fizzy, sweet-and-sour beverage called kombucha is produced from tea. Many claims that it alleviates or prevents a wide range of health issues, including everything from cancer and AIDS to hair loss. The claims aren’t well supported by science, yet some components of the drink might be healthy for you.
Sugar, yeast, and black tea are kombucha’s three primary constituents. The mixture is preserved for at least a week. At that time, acids, bacteria, and a small quantity of alcohol form in the beverage.
- Agar Agar Powder
Since agar powder has a low fat, calorie, sugar, and carbohydrate content, it is regarded as a healthy complement to weight-loss programs. Agar Agar is mostly constituted of water-soluble, indigestible fibre. It draws in and absorbs water, adding volume while using relatively few calories, which creates a sensation of fullness that enables people to eat less.
Agar agar’s fibre offers numerous digestion advantages. As it transports the harmful waste safely outside of the body, it collects toxins from the gut and gastrointestinal system. The soluble fibre in agar agar powder absorbs water in the intestine and produces bulk that works as a natural laxative, which is why it is frequently used as a treatment for constipation. One of the foundational elements of digestive health is controlling and cleaning the gut.
- Kimchi
A fermented, spicy side dish from Korea is called kimchi. Although the major component is typically cabbage, other vegetables can also be used. A variety of seasonings, including red chilli flakes, ginger, garlic, scallion, and salt, are used to flavour it.
It contains Lactobacillus kimchi and other lactic acid bacteria that may be advantageous to digestive health. Several vitamins and minerals, such as riboflavin (vitamin B2), vitamin K, and iron, are abundant in kimchi prepared from cabbage.
Conclusion
You can eat a variety of highly beneficial foods. This comprises a broad range of fermented vegetables, soybean types, and dairy products. Six of those are highlighted in this article, although there are many more.
You can also take probiotics supplements if you can’t or don’t want to eat any of these meals. Before taking any new supplement, be sure to consult a healthcare provider.
Moreover, probiotics can have a huge impact on your health when consumed in supplements or as foods.