Probiotics are live bacteria and yeasts that are good for boosting immunity and maintaining a healthy weight, and are especially beneficial for the digestive system. We usually think of these as germs that cause diseases, but the body is full of bacteria, both good and bad. More than 70% of our immune cells live in the gut and are dependent on a healthy gut. Probiotics are often called “good” or “helpful” bacteria that keep the gut healthy.
Probiotic foods for a healthy gut
The following foods are known to help boost gut and overall health:
- Yogurt: It is linked to a number of health benefits and may be suitable for people with lactose intolerance. Ensure to choose yogurt that has active or live cultures.
- Kefir: Kefir is a fermented milk drink that is a source of probiotics and calcium. It is smoother and easier to digest.
- Sauerkraut: Sauerkraut is finely cut fermented cabbage that is rich in vitamins, minerals, and antioxidants. Ensure to choose unpasteurized brands that contain live bacteria. Also, those sold in the refrigerated section will contain more probiotics than those available in cans or jars.
- Tempeh: Tempeh is a fermented soybean product that serves as a high-protein substitute for meat. It contains a decent amount of vitamin B12.
- Kimchi: Kimchi is a Korean side dish that is fermented and spicy. Made from cabbage, it is high in vitamins and minerals, including vitamin K and B2, and iron. It is generally available in the refrigerated section.
- Miso: Miso is a fermented soybean paste. It is rich in several important nutrients and may also help in bringing down the risk of cancer and stroke, especially in women.
- Kombucha: Kombucha is a fermented tea drink, mostly green or black. Generally tangy in taste, it is a good source of active bacteria.
- Cold potatoes: Also called taters, they are one of the best sources of resistant starch. The most promising aspects are the ability to increase insulin sensitivity, helping reduce the risk of diabetes and even lose weight.
- Raw garlic: It is the best source of powerful gut bacteria-boosters that can help your digestive system perform better.
- Different cheeses: Cheeses like cheddar, mozzarella, and Gouda contain probiotics. Cheese is very nutritious and a rich source of proteins, and it is known to benefit heart and bone health.
You should include these probiotic foods in your diet for a healthy gut. Here are some ways to incorporate them into the diet:
- Enjoying a probiotic-rich breakfast of yogurt with berries, flax seeds, and nuts.
- Incorporating miso into soups.
- Drinking probiotic-rich beverages, like kefir or kombucha, as a mid-morning snack.
- Serving sauerkraut as a side dish to main meals.
It is important to read food labels carefully to ensure that the foods contain live and active cultures or try a supplement to boost gut health.
