Probiotic supplements are an option for an unbalanced microbiome or an unhealthy intestine, but you can also naturally increase your intestinal health by eating foods rich in probiotics. This can help you save money and meal plan at the same time.
“Probiotics are living microorganisms, often called” good bacteria “, which help maintain a healthy balance in your intestine by promoting the growth of beneficial bacteria and removing harmful,” said Gillean BARKYOUMBa dietitian and a nutrition expert registered in Plexus in the worldwhich sells food supplements.
“Probiotics are commonly found in fermented foods such as yogurt, kefir and sauerkraut, as well as in food supplements,” she added. “Regular consumption of probiotics can support digestion, stimulate your immune system and even improve mood and overall well-being.”
To determine which probiotic foods suit you, we have compiled a useful list below. But before changing your diet, be sure to consult your doctor first.
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What are the best probiotic foods to eat for a healthy intestine?
If you want more probiotics in your diet, below 12 excellent probiotic foods. In addition to these foods, you can also try probiotic supplements. Find the labeling that reads as follows “contains living cultures” or “contains active cultures” in these common probiotic foods.
1. Yogurt
A basic probiotic food, opt for yogurt with living and active cultures. Some yogurts are specifically marketed for their probiotic content or to help improve digestion. Yogurt generally has L. Acidophilus bacteriawhich can promote the growth of good bacteria in your intestine. Yogurt is an excellent option because it is widely available, is available in a variety of flavors to adapt to your taste and can be consumed directly from the container.
2. Kimchi
Kimchi is a traditional Korean accompanying dish made by fermenting vegetables with probiotic lactic bacteria. Kimchi can give you this probiotic punch, and it is made with healthy ingredients such as vegetables (most often cauliflower, carrots, green onions and radish), garlic, red pepper powder, ginger and other spices. It makes a wonderful side and is traditionally served with steamed rice. Kimchi is associated with research on Anti-cancer, anti-obesity, colorectal health, reduction of cholesterol, anti-aging, brain health, immune health and skin health.
3. Constiest
You might be surprised to learn that pickles may contain probiotics. You just have to make sure that you buy fermented pickles, which are generally in the refrigerated section of the alley of natural foods. Some brands even announce probiotic content. They reach out the term “healthy pickles”, but be sure to read the labels to make sure they contain probiotics. You can even do them at home. Some people also drink or use the juice in which pickles are fermented. Note that shaken pickles tend to be rich in sodium.
4. Sourdeh
Levain’s starter contains lactic bacteria. The starter is the environment where yeast and good bacteria develop by consuming water and flour. Natural prebiotics and probiotics are listed in research as One of the advantages from sourdough bread. It is also linked to better control of blood sugar, reduction of cholesterol, a lower risk of diabetes, reduction in the risk of cardiovascular disease and better weight control. In addition, it makes a fairly good sandwich bread.
5. Kefir
Kefir is a fermented milk made using kefir grain. It starts like a normal cow or goat milk, then a bacterial colony in the shape of a grain and lactic acid called kefir is added to the milk. The mixture is left to ferment for about a day, then the milk is filtered with grains, creating the drink with kefir. The resulting drink is a Powerful probiotic This actually contains more probiotics than yogurt.
6. Kombucha
Kombucha is “a must for fermented plants,” said Barkyoumb. “This magic potion has been nicknamed” the immortal health elixir “because of its ability to support the health and well-being of the whole body while preventing diseases. High quality kombucha is filled with probiotics and amino acids that will help your body digest sugar and is also a large natural hash.”
This drink is actually a fermented tea, so you get the benefits for tea health with the probiotic boost of a fermented drink. It is made by adding strains of bacteria, yeast and sugar to black or green tea, which leads to the probiotic environment of the drink. It ferments for about a week or more until it pushes a mushroom type texture on the top. The fungus is filtered to make new kombucha.
7. Sauerkraut
This comforting German food is the fermented cabbage made by fermenting the vegetable in its brine with salt. As part of the traditional fermentation process, probiotics are in The final product.
However, this is another product where you should specifically buy probiotic sauerkraut or do yours. Many brands use vinegar and sugar or are pasteurized, which reduces the growth of bacteria and kills probiotics. The common canned sauerkraut is generally made of vinegar or pasteurized (or both).
8.
This Japanese cuisine is served aside from many meals. Miso is a paste generally made from fermented soybeans and works as a condiment for making sauces, spreads and soup broth. Miso Sou uses this dough for the stock. Because miso is a fermented food, it packs Probiotic punch. Miso Soup works very well with the biggest meals, but it also has a good light and light lunch.
9. Apple cider vinegar
Apple cider vinegar is twice fermented apple juice. Apple cider vinegar has been cycles for years as a popular health supplement. It has natural probiotics of the fermentation process. Although its advantages Need additional researchMany people also use it for everything, from soothing acid reflux to weight loss. It has a strong flavor, so if you do not like to take it directly, add it to the vinaigrette, the marinades or the stripper.
10. Cheese
Some types of cheese have probiotics. For example, elderly cheeses who are not heated Then tend to have probiotics. The examples include Swiss, Gouda, Cheddar, Edam, Gruyère, Cottage Cheese and Provolone. The good news is that many types of popular cheeses have probiotics, including a healthy cheese bowl lined with fruit.
11. Marinated vegetables
In the same way as the Kimchi and the pickles above, you can also search for all marinated vegetables that specifically indicate probiotics. An idea is to examine the lacto-fermented escabche, a marinated dish from Mexico which can contain a wide variety of vegetables. Or you can make a fermented Giardiniera, an Italian pickle relish. The use of fermented marinated vegetables is also a great way to shop locally and keep vegetables for out -of -season use.
12. Butter
Batter can seem to be a drink in the small house in the meadow, but traditional tube can be an excellent source of probiotics. Batreter covers different types of fermented dairy drinks, but traditional tubreter is the skim liquid of the butter manufacturing process. The trick is to avoid cultivated bubble, which is the most common type in supermarkets and generally does not have probiotics.
