The Gut Health Heroes – Best Probiotic Rich Foods to Eat

Probiotic – Germs in your Gut?

Our gut consist of trillions of tiny residents, some known as Probiotic that influence our digestion, immunity and even our mood.

Even feel sluggish? Bloated stomach during the day? Or just experiencing digestive issues? Well maybe you could give your gut health a little boost.

What is Probiotics?

Our gut consist of both beneficial and less beneficial germs. Probiotics consist of several strains of which belongs to the “friendly bacteria” group. They help maintain our gut’s microbiome.

Probiotics do this by keeping the good and bad germ in balance, they’re essential for our overall well-being.

Common Strains of Probiotics:

• Lactobacillus Acidophilus:The classic yogurt guy, helps with digestion and lactose.
• Bifidobacterium Bifidum: Up and coming star, good for gut health and immune support, especially for babies.
• Saccharomyces Boulardii: A friendly yeast, helps fight traveler’s diarrhea.
• Lactobacillus Plantarum: From fermented goodies, supports digestion and immunity.
• Lactobacillus Casei: Another yogurt buddy, may help with Irritable Bowel Syndrome (IBS) and lactose intolerance.
• Bifidobacterium Animalis subsp. Lactis (BB-12): A specific type, good for immune function and gut health.

Foods loaded with Probiotic

1. Yogurt

One of the most well known Probiotics source, Yogurt are Milk fermented with live culture of probiotics. They are tangy, and have a rich and creamy taste.
Yogurt may suit those with lactose intolerance because the lactose content are mostly fermented by the live cultures.
However do be sure to avoid commercial products that are made with added sugar to reap the maximum benefit of this healthy drink.
Yogurt is a popular breakfast choice. Add some berries for low GI sweetness, best for those watching their sugar intake.
They’re also great frozen, for a healthier alternative to ice cream.

2. Kefir

This tangy, slightly effervescent drink is like yogurt’s cooler cousin. Kefir is packed with probiotic cultures that have fermented milk or water kefir grains.
Kefir is a fantastic option for those with lactose intolerance, as the fermentation process breaks down most of the lactose. Probiotic culture does that and make it easier to digest for us.
They can be enjoyed plain or blended with fruit for a refreshing and gut-friendly smoothie.

3. Sauerkraut

This tangy and crunchy fermented cabbage is a delicious way to add probiotics punch to your meals. Sauerkraut is made by shredding cabbage and letting it ferment with natural bacteria.
The fermentation process creates lactic acid, giving sauerkraut its signature sour flavor and also helps preserve it.
Sauerkraut is a great source of gut-friendly probiotics and is perfect alongside sausages and other meats, on top of hot dogs, or even enjoyed straight from the jar for a salty and satisfying snack.
If buying from stores, be sure to choose varieties that are labeled “naturally fermented” to ensure you’re getting the benefits.
They’re incredibly easy to prepare at home, just need salt and cabbage.

4. Kimchi

This vibrant-red spicy food is the staple of Korean cuisine. And they pack an explosion of flavor.
Kimchi is traditionally made with Napa cabbage, along with other vegetables like radishes, leek, and scallions or even carrots. The fermentation process with chili flakes and other seasonings creates a complex and slightly sour taste that complements any meal.
Kimchi is delicious on its own as an appetizer, but can also be used in many Korean dishes. Plus the Juice from fermented Kimchi itself is also rich in Probiotic.
I usually use them to make some Kimchi pancake or made into soup.

I’ve relied on Maangchi’s amazing kimchi recipe for years to make my own. It’s become a family and friend favorite! While Kimchi takes time, I still highly recommend giving it a try. As I can used the Fermented Kimchi for several other recipes.

5. Miso

No Japanese meal is far away from a serving of Miso Soup. This umami seasoning is a fermented soybean paste that adds depth and savory goodness to any dishes.
Miso is packed with gut-friendly probiotics and comes in a variety of colors and flavors, offering a spectrum of taste experiences.
Whether you prefer the mild sweetness of white miso or the bolder earthiness of red miso, there’s a perfect miso for every culinary adventure. Miso are used in soups, marinades, salad dressings, or even glazes to unlock its unique flavor and add a probiotic boost to your meals.

6. Natto

Natto is an acquired taste, but the health benefits they confer are undeniable. These fermented soybeans are packed with probiotics and have a sticky, stringy texture.
Its strong flavor profile is often described as nutty and earthy, with a hint of ammonia.
Natto is a popular food in Japan and can be enjoyed with rice and other toppings.
If you’re new to natto, start slow and mix it with other ingredients to ease yourself into its unique taste.

7. Tempeh

Tempeh is a versatile and protein-rich food made from fermented soybean cake. Unlike natto, tempeh has a milder, nutty flavor that makes it more acceptable around the world.
I tried them a bunch of time and finally came to really love them. In the form of air fried and coated with some savory and sweet marinade.
They’re made from fermentation process with a mold culture which binds the soybeans together, creating a firm yet sliceable texture. They can be marinated, crumbled, fried, or baked, making it a great addition to stir-fries, salads, or sandwiches.
It’s a complete protein source and a fantastic source of gut-friendly probiotics.

8. Kombucha

This bubbly fermented tea drink is a delightful way to support your gut health. Kombucha is brewed with black or green tea, sugar, and a SCOBY (symbiotic culture of bacteria and yeast).
The fermentation process creates a slightly sour and fizzy beverage with a hint of sweetness. Kombucha comes in a wide range of flavors, from ginger to berry, making it a refreshing and flavorful option.
Just be mindful of the sugar content, as some commercially prepared varieties can be high in added sugars.

9. Greek Yogurt

Strained for a thicker and creamier texture, Greek yogurt packs a protein punch compared to its regular counterpart.
The straining process also concentrates the beneficial probiotics, making it a gut-friendly snack.
Remember to always choose PLAIN Greek yogurt to avoid added sugars.
And some of berries or nuts for toppings, or natural sweeteners like stevia for added sweetness instead.
Greek yogurt is a versatile option, also perfect post-workout recovery snack.

Other Probiotic Food Worthy of Mention

While yogurt and kimchi are well-known sources of probiotics, many other fermented foods
may also contain beneficial bacteria.

From pickles to briny olives, fermentation process create a variety of microbes that contribute to our gut health.

Here’s a Takeaway

However, it’s important to note that not all fermented foods contain live probiotics.

Probiotics are live cultures, and they’re sensitive to temperature. Cooking process such as frying, baking, and boiling will kill off these live cultures.

For maximum probiotic benefits, enjoy those probiotic rich food uncooked whenever possible.

Check labels for terms like “live and active cultures” or “naturally fermented.” And limit heat treatment where possible.

Cooked Fermented Foods Still Offer Benefits!

While cooking may reduced the number of live bacteria, there’s no need to avoid them entirely!

Sure when you cooked them the live culture decreases or may be killed off entirely.

But they can still be valuable source of Prebiotics, which feeds the good bacteria already present in your gut.

What about Prebiotics? (notice the Pre-?)

Not to be mistaken as Probiotics themselves, these are food that cannot be digested by our stomach.
This way they act as “food” for the Probiotic cultures in our gut, providing them the perfect environment to multiply.

To reap the diverse benefits they offer, aim to consume 3-5 cups of fiber-rich, leafy vegetable.

Not only are they rich in fibers which are prebiotic, they also comes with a spectrum of vitamins, minerals, and antioxidants to keep you healthy and energized.

Want to keep those pesky cravings at bay? Believe it or not, the answer might be in your gut! This section dives into the fascinating world of low-glycemic index (GI) foods and how they can help you defeat cravings for a healthier, more balanced you.

Eat a Variety of these Food for Max Benefit

Did you know different probiotic foods harbor different strains of beneficial bacteria?

In order to create a thriving gut ecosystem, explore a wide range of probiotic options.
Your gut will thank you for it!

Gut Health and Antibiotics

While antibiotics are detrimental to fight off infections, it disrupts the delicate balance of our gut microbiome. This leads to gut issues like indigestion, diarrhea, and even bloating.

Whenever I’m given Antibiotics for an infection, I always make sure to take probiotic supplements. As well as eating more Probiotic rich food.

This helps re-establishes a healthy gut. This always helped me fight the diarrhea which comes after antibiotic treatment.

Same Benefits, Different Delivery: Probiotics via Supplements

Gotta say, not everyone can accept the texture of Natto, or the tangy, sour flavor of yogurt. Or the strong smell from fermented food like Sauerkraut and Kimchi.

Good news is if you still want to provide your Gut with these Probiotics, they are being made into pills and sold over the counter.

So yeah, if you don’t fancy most of these food, do know they also comes in pill and sold as supplements.

Conclusion

So are we ready to build a strong, happy gut? Use this guide to explore the world of fermented food, and find delicious ways to boost your gut health!

Remember that diversification is key, so try a range of probiotic options and feel the difference. Don’t forget the prebiotic too – leafy greens helps create the perfect environment for your gut bacteria thrives.

A balanced gut microbiome can contribute to regularity and improved digestion, which can lead to reduced abdominal discomfort.

So don’t wait, start incorporating any of these yummy healthy food to your diet today~