Probiotic-rich foods are key to a healthy gut. The gut microbiota, a complex ecosystem of bacteria, viruses and other microorganisms, plays a crucial role in the well being of the entire body. A healthy gut microbiota is associated with good digestion, a strong immune system and even a good mood. Among the most important allies in supporting gut health are probiotics, microorganisms that help keep the gut’s bacterial flora in balance. To get your fill of them, even before resorting to supplements and milk enzymes, aim for a healthy diet. There are just a few things to note when thinking of probiotic foods and how to include them in your diet.
What are probiotics and what are they good for?
Probiotics are live microorganisms that, taken in the right amounts, benefit the health of the host. Specifically, they improve the balance of intestinal flora, promoting digestion and gut health and support the immune system. These microorganisms can help prevent or treat intestinal disorders, such as irritable bowel syndrome (IBS) and infections with harmful bacteria. In addition, dietary probiotic supplementation has been associated with mental health benefits, with positive effects on mood and anxiety reduction.
What is the best natural probiotic?
The best natural probiotic is characterized by a variety of bacterial strains and a large amount of live microorganisms. If you want to include particularly rich probiotic foods in your diet, opt for a greater amount of different strains.
Where do I find probiotics in foods?
Probiotics are mainly found in fermented foods. Among the various natural probiotics, yogurt is one of the best known and most widely consumed. However, many other fermented foods also contain equally potent natural probiotics. During the fermentation process, good bacteria multiply, enriching the food with live microorganisms. Some of the most probiotic-rich fermented foods, besides yogurt, are kefir, miso and sauerkraut, but drinks such as kombucha are also an important source. It is critical to choose products labeled ‘contains live cultures’ or ‘contains active probiotics’ to ensure that you are consuming a food rich in beneficial microorganisms. Processes such as aging also occur through fermentation and affect the presence of probiotics in foods, as in the case of aged cheeses.
Here are what are the 10 best probiotic foods for the gut
1. Yogurt
Yogurt is one of the most popular and readily available probiotic foods. It is made by fermenting milk, thanks to bacteria such as Lactobacillus and Bifidobacterium, which help balance intestinal flora and promote digestion. For maximum benefits, it is advisable to choose natural yogurt, preferably organic, which contains no added sugars or artificial additives. Which yogurt is the richest in probiotics? Greek yogurt, due to its higher concentration of protein and milk enzymes, is particularly beneficial.
2. Kefir
Kefir is a fermented beverage similar to yogurt, but with a more liquid consistency. Derived from milk (although non-dairy versions exist, such as coconut kefir), it contains a variety of bacterial strains and yeasts, making it one of the richest sources of probiotics. The benefits of kefir go beyond digestion: it can also help strengthen the immune system and improve bone health due to its calcium content.
3. Ripened cheeses
Aged cheeses such as parmesan, gouda, and cheddar contain natural probiotics, thanks to the fermentation process. Although they do not contain the same amount of live microorganisms as yogurt or kefir, aged cheeses are still a good source of beneficial bacteria. They also offer another advantage: they are rich in calcium and fat-soluble vitamins, which contribute to bone health.
4. Apple cider vinegar
Not only is apple cider vinegar a popular condiment, it is also rich in probiotics. Apple cider vinegar is fermented by acid-acetic bacteria, which have beneficial properties for the gut. Consuming unpasteurized apple cider vinegar (preferably the organic kind) helps promote the growth of good bacteria and improve digestion. It can also help balance pH levels in the body, contributing to a healthier microbiota.
5. Kimchi
Kimchi is a traditional Korean dish made from fermented cabbage and other vegetables, seasoned with spices such as chili, garlic and ginger. During the fermentation process, Lactobacillus bacteria develops, enriching kimchi with probiotics. It is a food not only rich in probiotics, but also in vitamins and minerals, making it useful for boosting immunity and improving digestion.
6. Kombucha
Kombucha is a fermented tea-based beverage that contains beneficial bacteria and yeasts. Known for its detoxifying and anti-inflammatory properties, kombucha is also an excellent source of probiotics. Fermenting the tea through a ‘scoby’ (symbiotic colony of bacteria and yeast) enriches the beverage with a variety of bacterial strains beneficial to gut health.
7. Miso
Miso, a fermented paste made from soybeans, is a staple in Japanese cuisine. Through fermentation with the fungus Aspergillus oryzae, miso is rich in probiotics, and can support digestion, improve gut flora and strengthen the immune system. It is especially useful in a vegetarian and vegan diet as a source of protein and probiotics.
8. Tempeh
Tempeh is another fermented soybean food, but unlike miso, it comes in solid form. Fermentation of tempeh promotes the growth of probiotic bacteria, which improves digestion and contributes to a healthy microbiota. It is also a good source of plant protein, iron and calcium, making it an ideal food for those on a plant-based diet.
9. Sauerkraut
Sauerkraut is fermented cabbage that, like kimchi, contains Lactobacillus bacteria. This food is an excellent source of natural probiotics, as well as vitamin C and vitamin K. Consuming sauerkraut regularly can improve digestion and gut health, and may also promote immune system wellness.
10. Natto
Natto is a traditional Japanese food made from soybeans fermented with the bacterium Bacillus subtilis. It is known for its high vitamin K2 content, but also for being an excellent source of probiotics. Natto aids digestion and can improve bone and cardiovascular health due to its protein content and beneficial enzymes.
This story first appeared on Vogue.it
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