10 Best Probiotic Foods For A Healthy Diet
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.
- Bifidobacterium
- Lactobacillus
- Saccharomyces boulardii, which is a type of yeast
How probiotics can benefit your health.
Research has shown that our gut microbes play an important role in regulating our health, mental health, and weight. Additional research has suggested a way we can fix this imbalance: by eating fermented foods full of probiotics (and also by cutting out the sugars that feed on microbes and loading them up with prebiotics). Studies have found that natural probiotics can help relieve IBD and IBD symptoms, anxiety symptoms, reduce the risk of eczema in infants, and may help reduce seasonal allergy symptoms.
Another major benefit of probiotics is that they may help with weight regulation. A study published in the British Journal of Nutrition found that overweight women who were put on a calorie-restricted diet and given probiotic supplements for 12 weeks showed greater weight loss than those given a placebo. One possible mechanism, described in a summary in the journal Gut, is that probiotic foods help restore balance to gut bugs by creating an environment where good people can regain their strength. A-lister is usually mentioned as yogurt, but the probiotic foods we're about to discuss go far beyond breakfast.
Here are the best probiotic foods for gut health
1. Yogurt
Perhaps one of the most known sources of probiotics, yogurt is made by the process of fermenting milk. Look for store-bought yogurt that has the "live and active cultures" label as this indicates the yogurt is rich in gut-friendly micro-organisms.
Fermented milk products like yogurt often contain less lactose than whole milk, and are better suited for those with lactose-intolerance, explain the USDA. Today, yogurt can even be made from non-dairy milk like cocony milk or almond milk.
2 kombucha
Kombucha - Best Probiotic Food stock struggle Kombucha is a slightly fizzy drink (also known as champagne!) which is a fermented food-based drink made with black or green tea and a symbiotic culture of bacteria and yeast, known as SCOBY. This functional food will only impart its benefits to probiotics if it has not been pasteurized, which means you should buy refrigerated kombucha that is low in sugar.
3. Kefir
Kefir is a fermented probiotic milk drink. It is made by adding kefir grains to cow or goat milk. Kefir grains are not grains, but cultures of lactic acid bacteria and yeast that are somewhat similar to cauliflower. The word kefir allegedly comes from the Turkish word keyif, which means "feeling satisfied" after eating In fact, kefir has been linked to various health benefits. It may improve bone health, help with some digestive problems, and prevent infections While yogurt is probably the best known probiotic food in the Western diet, kefir is actually a better source. Kefir contains many major strains of friendly bacteria and yeast, making it a versatile and powerful probiotic.
4. Buttermilk
Originally, buttermilk was formed as a byproduct of the butter-making process . The liquid left behind after churning butter was left to come into contact with the bacteria present in air, resulting in lactose sugars in milk being converted into lactic acid.
Today, however, buttermilk is made by adding a bacteria culture to nonfat or low-fat milk. The result is a tart, fermented liquid that's thicker than milk. Buttermilk can be used to lighten pancake batter and is the secret ingredient in coleslaw responsible for its creaminess and tangy flavor.
5-Miso
Miso paste - the best probiotic food stock struggle We love miso, and you will too when you hear about its gut-friendly benefits! You're probably familiar with it in the appetizer miso soup you get in restaurants, but you can also find this traditional Japanese paste in supermarkets. It's made by fermenting soybeans with salt and koji - a fungus called Aspergillus oryzae. Not only is it a complete protein (meaning it contains all nine essential amino acids) because it comes from soybeans, but miso also stimulates the digestive system, strengthens the immune system, and lowers the risk of multiple cancers.
6. Cheese
Some types of cheese can be a source of probiotics, especially if they are made from unpasteurized milk. For cheeses made or imported into the United States, the U.S. Food and Drug Administration mandates the use of pasteurized milk, which kills the resulting cheese probiotic benefits. Unpasteurized milk is only allowed if the cheese is 60 days old. Aged cheeses such as Parmigiano-Reggiano, cottage cheese, or any hand-made cheese at your local farmers market (if made with raw milk) are rich in cultures of microorganisms that enhance the gut microbiome.
7- Natto
Natto - Best Probiotic Foods stock struggle It might sound funky, but natto is one of the healthiest foods for women—and here's why: This probiotic Japanese dish of fermented soybeans is unique because it's the highest food source of vitamin K2, an important vitamin for cardiovascular and bone health as well as boosting skin elasticity to help with Prevent wrinkles. On top of that (and why it's on this list), natto is a powerful source of gut-healing probiotics. A healthy gut plus oriental fermented foods can keep inflammation at bay, which researchers say may affect the health of our skin because many problems like acne, eczema, and psoriasis stem from inflammation.
8. Tempeh
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.
9- Pickles
Fresh Pickled Cucumber In Glass Jar With Herbs And Garlic - Best Probiotic Food Pickles are another vegetarian option for classic fermented foods. "But it's important to distinguish that not all pickled vegetables are fermented," says dietitians Willow Jarosh MS, RD, and Stephanie Clarke, MS, RD, owners of C&J Nutrition. "In order to get the health benefits from eating fermented foods, you need to make sure that the pickled vegetables you're eating are, in fact, fermented and not just pickled." Shelf-stable products are the first sign that a pickle is just pickling because the product will be sterilized first, killing any bacteria — even the good ones. Make your own fermented pickles and other vegetables at home using garnishes, salt, water
10- Beet juice
Beet juice - the best food containing probiotics stock struggle The trend of probiotics has revealed products almost unknown to the US market, which is why you've probably never heard of Kvass. This probiotic drink originated in Russia, and is traditionally made in a similar way to yeast beer but with stale rye bread instead of barley. On the other hand, beets are used as a source of starch and whey to speed up the fermentation process of lactose. The longer you leave the beets to ferment, the more flavor will develop. Beets are indeed a great source of potassium and dietary fiber, so fermenting them increases their positive digestive properties.
Sources
healthline.com/nutrition/11-super-healthy-probiotic-foods
allrecipes.com/article/probiotic-foods
eatthis.com/best-probiotic-foods
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