Probiotic foods are available both in natural food items and in the form of processed food items. Here is the list of top 20 probiotic foods which one can consume to keep their gut happy.
1. Apple Cider Vinegar
Apple Cider Vinegar is a good source of probiotics as it contains bacteria. Besides reducing cholesterol levels, controlling blood pressure, enhancing weight loss, and improving insulin sensitivity, ACV can help fulfil one's probiotic intake as well. One can include it in their salads or drink a small portion every day.
2. Raw Cheese
Raw cheese made from sheep's milk, goat's milk and A2 cows is high in probiotics since these contain Bifidus, acidophilus, thermophilus, and bulgaricus. However, one should purchase unpasteurised cheeses to derive the maximum probiotic effect. Processed varieties of cheese lack beneficial bacteria.
3. Traditional Buttermilk
Traditional buttermilk is also known as cultured buttermilk, and it is made from the liquid leftover after making butter. It is one of the most consumed probiotic Indian foods, and even Nepalis and Pakistanis consume it as well.
One must remember that the most common types of buttermilk available in markets do not contain probiotics. Therefore, one should purchase buttermilk that contains live cultures to derive the probiotic benefits.
4. Raw Milk
Any raw milk, be it sheep's, goat's, or cow's milk and A2-aged cheeses, are high in probiotics. However, one should purchase raw milk to derive the probiotics since most pasteurised dairy products lack healthy bacteria.
5. Yoghurt
Yoghurt is one of the foods high in probiotics and contains all types of healthy bacteria since it is made by fermenting lactic acid bacteria and bifidobacteria. Yoghurt also contains high amounts of calcium; thus, it is good for one's bones. Greek yoghurt made from goats, sheep or cows is the most popular probiotic food globally. Yoghurt made from grass-fed animals and not pasteurised has the maximum probiotic content.
6. Kvass
Kvass is a fermented cereal drink that is popular in Eastern Europe. It is made by fermenting rye, flour, malt, stale rye bread and sugar. Kvass has a mild-sour flavour and is known for its liver and blood-cleansing properties due to the usage of Lactobacilli probiotics.
7. Miso
Miso is a seasoning particularly used to make Japanese dishes. It is made by fermenting soybeans with a fungus known as koji and salt. Miso can also be made by mixing soybeans with other ingredients such as rice, rye and barley. Miso typically tastes salty and is available in many varieties such as red, brown, white and yellow. It is a good source of probiotics, fibre, and protein. It is also high in various minerals, manganese, copper, and plant compounds.
8. Kefir
Kefir is made by adding kefir grains to goat's or cow's milk; thus, it is a fermented probiotic milk drink. Kefir contains various friendly bacteria and yeast. It has the ability to improve digestion, and it also contains anti-cancer and anti-microbial properties.
9. Kimchi
Kimchi, one of the best probiotic foods, is a spicy Korean side dish made by fermenting cabbage as the main ingredient, but it can also be made with other vegetables. Kimchi has probiotic lactic acid bacteria, which help improve digestive health. If Kimchi is made from cabbage, it is rich in vitamins like vitamin K, iron and riboflavin.
10. Pickled Cucumbers
Pickled cucumbers, also known as gherkins, are cucumbers which have been preserved in a solution of water and salt. Cucumbers are left for fermentation, and this makes it sour. These are a good source of healthy probiotic bacteria that aids in better digestion. Pickled cucumbers are also low in calories and rich in vitamin K; thus, they are an essential nutrient responsible for blood clotting.
11. Sourdough Bread
According to research, sourdough bread might have probiotic-like products in it. This bread depends on lactic acid bacteria and wild yeast, which are naturally occurring leavening agents in flour.
12. Soy Sauce
Soy sauce is not a fermented food, although it can be a probiotic food if it has a label on it. But, according to research, soy sauce and a few other fermented foods can benefit gastrointestinal health.
13. Tempeh
Tempeh is originally from Indonesia; however, it has become popular globally as a meat substitute. It is made from fermenting soybean products which makes it one of the probiotic foods. After fermentation, it forms a firm patty which generally has a flavour similar to a mushroom. While soybeans are high in phytic acid, the fermentation process reduces the amount of phytic acid in them. However, this process produces some vitamin B12, which on the other hand, is not present in soybeans.
14. Kombucha
Kombucha is a fermented green or black tea drink which is now popular all over the world and consumed mostly in Asia. It is a bubbly, buzz-worthy drink that is made with probiotic strains of yeast and bacteria. When this tea is served chilled, it tastes refreshing and mellow. Various antioxidants present in kombucha might have the ability to fight bad bacteria.
15. Sauerkraut
Sauerkraut is a popular food item in many countries, especially in Eastern Europe. It is finely shredded cabbage which is fermented by lactic acid bacteria. It is often used as a side dish on top of sausages. It has a salty, sour taste, and it can be stored in an airtight container for months. Besides probiotic qualities, it is also rich in vitamins C, K, and fibre. It also contains iron, potassium and sodium.
16. Indian Cheese (Paneer)
Most types of cheese available in the market are fermented; however, it does not necessarily mean it contains probiotics. Paneer or Indian cheese is a rich source of probiotics. One can consume raw paneer with salt and black pepper or add it to salads to get its milky flavour.
17. Natto
Similar to miso and tempeh, Natto is another fermented product of soybeans. It is a staple food in Japan, and people in Japan serve it as breakfast by mixing it with rice. Natto has a strong flavour, a distinctive smell and a slippery texture. It is rich in vitamin K2 and protein, which aids in cardiovascular health and makes bones stronger. According to some studies, Natto also helps in the prevention of osteoporosis in women.
18. Green Peas
According to a study by the Journal of Applied Microbiology, green peas contain a potent probiotic named Leuconostoc mesenteroides. It is often associated with fermentation under low-temperature conditions.
19. Turshi
Turshi is a blend of pickled vegetables, including celery, carrots, pepper and other vegetables. It contains a number of probiotics and is a popular item in Balkan cuisine and Middle Eastern countries.
20. Apples
According to research, apples contain about 100 million bacteria which might healthily interact with gut microbiomes. This is said to be more effective than any single supplement of probiotic.