Probiotics are the good bacteria which live in our body and help in improving our overall health. They stimulate the natural digestive juices and enzymes which keep our digestive organs functioning properly.
Probiotics are also helpful in maintaining a strong immune system. They fight bacteria which cause diarrhea and are useful in treating many other stomach problems as well. Good and healthy digestive system is equal to overall good health. Adding probiotics to your regular diet is a good idea. But, the quantity of consuming probiotics must be increased in a slow manner.
Probiotic foods and supplements are available in the market in the ready-made and packaged form. However, the natural probiotic food items are better than artificial supplements. It is because the natural ones have negligible side effects and provide multiple health benefits.
Here’s a list of some of the best probiotic food items that are easily available for regular consumption.
Yogurt :
Yogurt is a rich source of probiotic and promotes a healthy environment of the microorganisms in the digestive tract. The powerful strains of lactobacillus bacteria are found in it.
While purchasing the packed and commercial yogurt, you must check the labels for “live and active cultures”. But the homemade yogurt is always better than the packed ones. They are naturally rich in those live cultures.
Pickles :
Pickles are mostly prepared by fermenting special fruits and vegetables and are loaded with healthy bacteria. They can be made easily at home.
You can purchase them from the grocery shops as well, but they may lack the natural enzymes, that generally get destroyed in the process of its preparation. Fermented vegetables are rich in probiotics too. All you need is salt, water, and oil.
Dark Chocolate :
It is also rich in probiotic and helps in maintaining a healthy digestive system. Moreover, dark chocolates have high amounts of anti-oxidants which help control the free radicals and oxidation of cells.
So, here’s one more good reason to consume more of dark chocolates without feeling guilty.
Kefir :
Kefir is somewhat similar to yogurt. This thick and creamy beverage contains a mixture of yeast and bacteria. It provides you more probiotic in comparison to other fermented dairy products.
In general, it is made up of milk, but can also be prepared using other liquids like water or coconut milk. Moreover, it is lactose-free and thus, suitable for those who are lactose intolerant.
Tempeh :
Tempeh is made from soy and is a great substitute for meat and tofu. It is rich in the number of good bacteria and vitamin B12. You can bake it or add to your salads. It is appropriate for the people who are on a low-sodium diet since it contains a low level of sodium.
Cheese :
Cheese is also a form of fermented milk. Due to the process of fermentation, cheese too is loaded with probiotics.
The high fats and low acidic nature of cheese help nurture and preserve the good bacteria as it moves through the digestive tract.
Buttermilk :
Buttermilk is a thin liquid which gets leftover when we churn cream to make butter. The traditional, as well as cultured buttermilk, are rich in many beneficial gut bacteria that stimulates digestion.
This tasty drink also contains vitamins and minerals. You can add flavors to your buttermilk by adding roasted cumin, black slat and other spices to it.
Sauerkraut :
Sauerkraut is prepared by fermenting shredded cabbage in brine (high concentration solution of salt in water). It is commonly made using cabbage, though other vegetables can also be used.
The healthy bacteria present in it is helpful in boosting the immune system. In addition, it reduced the growth of bad yeast in the body. Sauerkraut is one of the richest non-diary sources of probiotic. You can serve it as a side dish or add to your salads as well.
Summary: – Probiotic foods help in absorption of calcium as well as in preventing allergies. In addition to the above-shared foods, you can also eat prebiotic foods like bananas, oatmeal, honey, and legumes. A normal healthy person can consume probiotic food with about two million live organisms.
However, those suffering from diabetes and other long-term illness must consult their doctors before adding probiotic foods to their routine diet. But, do remember that excessive consumption of such foods can cause indigestion and bloating.
Hence, join the bandwagon and add a little probiotic in your regular diet. Your gut will thank you for this!
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