Probiotic foods contain microorganisms, including bacteria and yeasts, that may have a benefit for health.
They can be found in dietary supplements; however, they are also present in some foods.
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Kefir
Kefiris a fermented milk drink with a tangy flavor and low alcohol content.
Kefir is available in dairy and non-dairy varieties.
Yogurt
Yogurt is easily found in most supermarkets.
Buttermilk
Buttermilk is a pop in of fermented milk.
The name refers to its origins.
Buttermilk was originally the liquid that remained after churning cream into butter.
Thus, it’s important to read labels when choosing the product that is best for you.
Tempeh consumption has been associated with a range of health benefits, including improved athletic performance.
Miso is made using a two-step fermentation process, first involving mold and then involving bacteria and yeast.
Miso has been investigated for its anticancer, antimicrobial, and antiobesity properties.
Sauerkraut
Commonly found in supermarkets,sauerkrautis cabbage fermented using various lactic acid bacteria.
It is widely consumed in many European and Asian nations and the United States.
Kimchi
Kimchi, also called banchan, is a traditional Korean dish made with fermented vegetables.
Kombucha
Kombuchahas enjoyed increasing popularity over the past decade.
Today, you’ll find it in supermarkets, health stores, and even some coffee shops.
The fermentation of kombucha is responsible for its antioxidant, antimicrobial, and probiotic properties.
This dish can be found in some supermarkets but more commonly in fish markets or health food stores.
Fermented fish have been studied for their natural antioxidants and antimicrobial benefits.
When shopping, look for brands with probiotics listed on the label.
Apple Cider Vinegar
Apple cider vinegaris another easy-to-find food that may provide health benefits.
Olives
Not all olives provide probiotic benefits.
You’ll need to specifically find fermented olives to gain those benefits.
Generally, canned olives are not fermented.
Pickled Onions
When looking for probiotic-rich pickled onions, seek out the fermented variety, not the canned variety.
But onions, even if not fermented, are a healthy addition to most diets.
They provide an antioxidant benefit to reduce oxidative damage to cells and may have anti-inflammatory benefits as well.
Pickled Beets
Pickled beets can be purchased in many supermarkets but can also be made at home.
If buying them at your local market, look for a fermented variety if you want probiotic benefits.
This usually means avoiding canned beets.
Fermented beets containLactobacillus plantarumand can be made with ginger, garlic, and/or salt for flavor.
you could easily make them at home with sliced cucumbers, salt, and water.
Cereals
Some cereals have probiotics added to them.
But you should read the product labels carefully to fully understand what you are buying.
Inulin is actually a prebiotic, not a probiotic, and palm oil is not a probiotic at all.
Some cereals include healthy ingredients, such as whole grains or almonds, but may also contain added sugars.
In general, you’ll get probiotics from cheeses that are aged but not heated afterward.
Probiotic Drinks
Probiotic drinks include kombucha and kefir (previously mentioned).
But there are also commercially produced beverages that are simply labeled “probiotic drinks.”
For example, Activia makes a probiotic yogurt drink that is commonly found in most grocery stores.
CFUs are not usually listed on food packaging.
Even within a food bang out, one brand or product may contain more than another.
So, it is difficult to identify a single food with the most probiotics.
However, yogurt and kefir are often associated with providing optimal probiotics.
Sometimes, they may contain more.
Fermentation doesnt always mean that a food has a significant amount of probiotics.
Somefermented foodscontain more live organisms than others.
Read food packaging to learn the number of different bacteria strains in the food you eat.
Still, researchers have been able to identify certain potential advantages of consuming probiotic foods.
Benefits include:
Probiotic Foods vs. Probiotics that are eaten in fermented foods can have a significant effect on the microbiome.
Before starting a supplement, it is important to consult a healthcare provider.
There is a lack of research and data that compares probiotic supplements and probiotic foods.
However, foods that contain probiotics may make their way through thedigestive systemmore effectively.
Plus, they have the benefit of containing other nutrients.
Where to Find Probiotic Foods
Foods that contain probiotics are becoming more common.
They can usually be found at the grocery store.
Health food stores may also have more specialized probiotic foods.
You might also enjoy making your own fermented foods, which can be made to your taste.
Always read food labels when shopping forprobiotic foods such as yogurtor kombucha, sauerkraut.
Summary
Some foods contain live, beneficial bacteria and yeasts that are created during the fermentation process.
The pop in and number of probiotics in fermented foods are highly variable.
Its important to check food labels to ensure that a food does contain probiotics.
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