12 foods rich in probiotics to keep your gut healthy

You do not have to rely on supplements for consumption Probiotics. You can find these microorganisms in everyday foods right in your refrigerator. They benefit your gut microbiome, aid digestion, may help with irritable bowel syndrome and can even improve your mood – according to Many Reddit users.

Many probiotic-rich foods are easy to find at your local grocery store and easy to add to your meals. From yogurt to fermented vegetables, these foods can help keep your gut balanced and support overall health.

What are probiotics?

“Probiotics are live microorganisms, often called ‘good bacteria,’ that help maintain a healthy balance in your gut by promoting the growth of beneficial bacteria and suppressing harmful bacteria,” he said. Barkium boysregistered dietitian and nutritionist Curl all over the worldWhich sells nutritional supplements.

“Probiotics are commonly found in fermented foods such as yogurt, kefir, and sauerkraut, as well as in nutritional supplements,” she added. “Taking probiotics regularly can support digestion, boost your immune system, and may improve mood and overall well-being.”

To determine which foods high in probiotics are right for you, we’ve compiled a helpful list below. But before changing your diet, make sure to consult your doctor first.

What are the best high-probiotic foods to eat for a healthy gut?

If you want more probiotics in your diet, here are 12 excellent probiotic-rich foods. In addition to these foods, you can also try them Probiotic supplements. Look for a label that reads “contains live cultures” or “contains active cultures” on these foods containing common probiotics.

1. Yogurt

A probiotic-rich staple food, choose yogurt that contains live and active cultures. Some types of yogurt are marketed specifically for their probiotic content or to help improve digestion. Yogurt is usually… L. acidophilus bacteriaWhich can promote the growth of good bacteria in your gut. Yogurt is a great option because it is widely available, comes in a variety of flavors to suit your taste and can be eaten straight from the container.

2. Kimchi

Kimchi is a traditional Korean side dish that is made by fermenting vegetables with probiotic lactic acid bacteria, so it can give you those probiotics. It is made with healthy ingredients such as vegetables (most commonly Napa cabbage, carrots, green onions, and radishes), garlic, ginger, red pepper powder, and other spices. It makes a great side and is traditionally served with steamed rice. Kimchi is associated with research on anti-cancer, anti-obesity, colorectal health, cholesterol lowering, anti-aging, brain health, immune health, and skin health properties.

3. Pickles

You may be surprised to learn that pickles can do just that Contains probiotics. You should be sure to buy fermented pickles, which are usually found in the refrigerated section of the health food aisle. Some brands even advertise the probiotic content. They’re popular under the term “healthy pickles,” but be sure to read food labels to make sure they contain probiotics. You can even make it at home. Some people drink or use the juice in which the pickles are fermented. Note that canned pickles tend to be high in sodium.

4. Sourdough

Sourdough contains lactic acid bacteria. The beginning is the environment in which yeast and good bacteria grow by consuming water and flour. Natural prebiotics and probiotics have been listed in research as one of the benefits of sourdough bread. It is also associated with better blood glucose control, lower cholesterol, lower risk of diabetes, reduced risk of cardiovascular disease, and improved weight control. It also makes very good sandwich bread.

5. Kefir

Kefir is fermented milk made using kefir grains. It starts out as regular cow’s or goat’s milk, then a grain-like yeast and a lactic acid bacterial colony called kefir are added to the milk. The mixture is left to ferment for about a day and then the milk is strained from the grains to make kefir. The resulting drink is a Powerful probiotic Which actually contains more probiotics than yogurt.

6. Kombucha

Kombucha is a “fermented plant,” Barkiomb said. “This magical potion has been dubbed the ‘Elixir of Immortal Health’ due to its ability to support whole-body health and wellness while preventing disease. High-quality kombucha is packed with probiotics and amino acids that will help your body digest sugar, and it’s also a great natural hangover cure.”

This drink is a fermented tea, so you get the health benefits of tea with the probiotic boost that the fermented drink provides. It is made by adding strains of bacteria, yeast, and sugar to black or green tea, creating a probiotic-happy environment for the drink. It ferments for about a week or so until the mushroom tissue grows on top. The mushrooms are filtered to make fresh kombucha.

Read more: Signs your gut is unhealthy and how to fix it, according to a gut health expert

7. Sauerkraut

This German comfort food is actually fermented cabbage made by fermenting the vegetable in a brine with salt. As part of the traditional fermentation process, probiotics are introduced into the final product. However, this is another product where you have to purchase the probiotic sauerkraut specifically or make your own. Many brands use vinegar and sugar or are pasteurized, which reduces bacterial growth and kills probiotics. Canned sauerkraut is usually made with vinegar or pasteurized (or both).

8. Miso soup

This Japanese food is served alongside many meals. Miso is a paste typically made from fermented soybeans and used as a food seasoning to make sauces, spreads, and soup broths. Miso soup uses this paste for broth. Because miso is a fermented food, it is packed Probiotic punch. Miso soup works great with larger meals but also makes a delicious light lunch on its own.

9. Apple cider vinegar

Apple cider vinegar It is twice fermented apple juice. It has been making the rounds for years as a popular health supplement. It contains natural probiotics from the fermentation process. Its benefits Need more researchBut people also use it for everything from soothing acid reflux to losing weight. It has a strong flavor, so if you don’t like eating it straight, add it to salad dressings, pickles, or pickling liquid.

10. Some cheese

Certain types of cheese contain probiotics. For example, aged cheese Which is not heated After that you tend to take probiotics. Examples include Swiss, Gouda, cheddar, Edam, Gruyere, cottage cheese, and provolone. The good news is that many popular cheeses contain probiotics, including a healthy bowl of cottage cheese topped with fruit.

11. Pickled vegetables

Similar to kimchi and pickles, you can also look for any pickled vegetables that specifically contain probiotics. One idea is to consider lacto-fermented escabeche, a pickled dish from Mexico that can contain a wide variety of vegetables. Or you can make fermented giardiniera, a delicious Italian pickle. Using fermented pickled vegetables is also a great way to shop locally and preserve vegetables for use out of season.

12. Yogurt

Buttermilk may sound like a drink from Little House on the Prairie, but traditional yogurt can be an excellent source of probiotics. Buttermilk covers various types of fermented dairy beverages, but traditional buttermilk is a skimmed liquid from the butter-making process. The trick is to avoid buttermilk, the most common type in supermarkets that usually doesn’t contain probiotics.