11 Of The Best Foods Rich In Probiotics

Intestinal health care should be a priority for everyone. Some theories claim that this is where the immune system "hides" and the strength of our immune system is directly related to the intestinal flora.

Probiotics are food for good bacteria, which are very important for our overall health - improve digestion, promote heart health.

Here is a list of the best foods rich in probiotics that are extremely healthy.

1. Yogurt

Yogurt is one of the best sources of probiotics. As you know, it is produced by fermenting milk and adding a suitable yeast.

Consuming yogurt has many health benefits, including for bones, due to the presence of calcium. It is also suitable for people with high blood pressure.

Yogurt reduces the symptoms caused by antibiotics (you know that when you take an antibiotic it is good to take probiotics - the latter can be from a natural source, such as yogurt). In addition, the dairy product helps relieve the symptoms of irritable bowel syndrome.

Keep in mind that not all milks contain probiotics, a large percentage of yogurt offered in the store has a controlled bacterial content, which is rather close to zero. To have a really useful yogurt, it is best to prepare it yourself.

2. Kefir

Kefir is a fermented milk drink. It is prepared by adding kefir beans to cow's milk or yoghurt.

Kefir grains are not a cereal, but rather lactic acid bacteria and yeast, which look a bit like cauliflower.

The word kefir comes from the Turkish word Keyif, which means "to feel good".

Kefir improves bone health, helps with digestive problems and protects against infections.

While yogurt is the most famous probiotic dairy food, kefir is far superior to it as a better source of probiotics. It contains some basic strain of good bacteria.

3. Sauerkraut

Sauerkraut is traditional for Bulgaria and maybe everyone knows how to cook it at home. It gives rise to live bacteria and is one of the best probiotic foods. Contains vitamins C, B and K, sodium, iron and manganese, rich in fiber. The antioxidants lutein and zeaxin, important for eye health, are also found in sauerkraut.

It is important that if you decide to buy ready-made, it is not pasteurized, because this kills live bacteria.

4. Tempe

Tempe is a fermented soy product that is shaped like a hard bread. The homeland of tempe is Indonesia, but over time it became popular around the world as a substitute for meat.

Fermentation performs an interesting process on the product. Soy usually contains large amounts of phytic acid, which reduces the absorption of iron and zinc.

During fermentation, the amount of this acid decreases, which in turn increases the absorption of minerals.

In addition, the process produces vitamin B12, which is not usually found in soy. So, if you are a vegetarian, adding tempo to your menu makes even more sense.

5. Kimchi

Unlike our sauerkraut, kimchi is a Korean garnish. Its main ingredient is often cabbage, but it can also be from other vegetables. Add a mix of hot spices - hot pepper flakes, garlic, ginger, onion, salt.

Kimchi contains the bacteria Lactobacillus kimchii. Prepared from cabbage, it is high in vitamin K, riboflavin and iron. It is not difficult to prepare it yourself at home.

6. Miso

Miso is a Japanese spice - pasta. It is traditionally prepared by fermenting soy and adding a mushroom called koji.

Miso can be made not only from soy, but also to add rye, barley, rice.

It is most often used in making soup.

The paste contains fiber, is rich in various vitamins and minerals, plant compounds, vitamin K, manganese and honey.

A study reports that miso consumption is associated with a lower risk of developing breast cancer in women, as well as a reduced risk of stroke.

7. Kombucha

Kombucha is a fermented drink made from black or green tea.

The popular liquid is obtained by adding a "sponge", a symbiotic colony of bacteria and yeast. They live and multiply in an environment of green or black tea, in another tea will not work.

8. Pickles and pickles

Pickles and pickles are also full of probiotics. They are left to ferment for a while, using their own natural bacteria. In this process, they become acidic.

They are low in calories and are full of beneficial bacteria, but for this purpose, they must be left to ferment naturally. Prepared with ready mixes and vinegar, do not contain live probiotics.

9. Buttermilk

There are two types of buttermilk - home-made traditional and cultivated. Only the traditional one contains useful probiotics and is the residual whey liquid obtained from oil extraction.

This type of buttermilk is consumed mainly in India, Nepal and Pakistan.

Buttermilk, which you can find in the store, does not have any probiotics.

The real drink contains in addition to the beneficial bacteria and B12, riboflavin, calcium and phosphorus.

10. NATO

NATO has fermented soy product such as tempeh and miso.

It is usually served for breakfast or as a rice substitute. It has a characteristic odor, is rich in protein, vitamin K2. A study among adult Japanese found that those who regularly consumed fermented grains had higher bone density.

NATO also reduces the risk of osteoporosis.

11. Some types of cheese

Yes, we may surprise you, but during the ripening of some cheeses, fermentation occurs. Good sources of probiotics among the species are gouda, cheddar, cottage.

Cheeses contain proteins, vitamins and minerals such as calcium, vitamin B12, phosphorus and selenium.