Probiotic are lively bacteria potential beneficial in our health. There are certain evidence proven that probiotic has function improve digestive health, treating infectious diarrhea, irritable bowel syndrome and reduce symptoms of lactose intolerance.
Other than get your probiotic through supplement, you can also get it through our daily natural food. Let’s check it out what are probiotic food?
Top 8 Super Probiotic Food
The best well known source of probiotic is yogurt. Studies suggest that probiotics can help ease lactose intolerance and improve your digestive system, irritable bowel syndrome. Furthermore, yogurt may possess blood pressure lowering properties as well. You may choose any brand that have “live and active cultures” which may help but must read the food label before buy. Be aware of hidden sugar as well although the products is labeled as fat-free or low fat.
Same as yogurt, kefir is a fermented probiotic milk which is suitable for those lactose intolerance range people. It may improve bone health, help with some digestive problems and protect from infections too.
Try it flavored or plain over healthy granola, fruit, or as a smoothie-like drink.
Sauerkraut has sour and salty taste. It is finely shredded cabbage fermented by lactic acid bacteria. If you keep it in airtight container, it can store for several month. Other than it contain probiotics properties, sauerkraut also rich in fiber, iron, vitamin and vitamin K.
4. Soft Cheese
Cheese is highly nutritious, and a good source of protein, vitamin b12 and calcium. However not all fermented cheese do contain probiotics due to most of the good bacteria unable to survive the aging process. Therefore look for the live cultures or bacteria in food label or else you may choose certain cheese contain probiotics including Gouda, Mozarella, cheddar and cottage cheese
5. Sourdough Bread
Sourdough is a fermentation process where wild yeast and friendly bacteria break down the gluten and sugar in the wheat flour, turn into proteins, vitamins, and minerals. The lactic acid bacteria has the ability to reduce the pH and phytate content of sourdough bread than other conventional yeast fermentation. Lower the phyate content may increase the mineral absorption, control blood sugar level therefore sourdough bread is more nutritious. Moreover, sourdough bread is believe easier to digest due to it has probiotic and prebiotic properties. Regularly consumption is good for gut health and easing digestion,
Kimchi is a traditional korean dishes, by fermenting cabbage, radishes, and scallions with lactic acid bacteria. It has same health benefits as yogurt or other dairy products therefore it known as vegetable probiotic food. Upon some research, functionality of kimchi like antiobesity, anticancer, anticonstipation, probiotics properties and reduce cholesterol level.
Miso is Japanese seasoning paste and often used in miso soup, a popular breakfast food in Japan. This fermented soybean paste is a good source of probiotic, protein, fiber. Additionally it is also high in various vitamins and mineral. Probiotic-filled miso is often used to make a salty soup that’s low in calories and high in vitamins and protective antioxidants.Additionally, several study reported that frequent consumption of miso soup and isoflavones was associated with reduce breast cancer risk in middle-aged Japanese women.
Tempeh is an Indonesian patty made from a base of fermented soybeans. The nutritional profile of tempeh has improved after undergoes fermentation process. The bacteria also produce some byproducts, vitamin B12. This nutrient mainly found in animal products therefore for those who practice vegetarian usually will experience lacking of vitamin B12. Therefore, tempeh is a very great choice for vegetarian. Due to tempeh high in protein hence it is also a good high-protein meat substitute. Try it baked, grilled, or sautéed for a tasty meatless meal.
Click here to learn more about what are the difference between probiotics and prebiotics.