The good bacteria in your stomach are essential to your general well-being. A balanced diet with probiotic-rich foods can ensure you enjoy good gut health. Interestingly, probiotics have been part of our diet since ancient times, when our ancestors consumed fermented food they were reaping the benefits of probiotics.
What are Probiotics?
Probiotics are live bacteria and yeasts, that are beneficial for your digestive system. The human gut contains both “good bacteria” and “bad bacteria”. Probiotics support gut health earning them the name "good" bacteria.
Probiotics improve digestive health, boost immunity, and maintain heart health.
17 Probiotic-Rich Foods to Add to Your Diet
Probiotics are present in some foods, such as yogurt, which contains cultured bacteria. Most fermented foods also contain this good bacteria. Let us take a look at some of the probiotic-rich foods that you can add to your diet to enjoy a healthy gut.
#1 Yogurt
Yogurt is packed with probiotics because they contain live and active cultures. Opt for non-flavored, unsweetened yogurt.
#2 Cheese
Instead of processed cheese choose cheese like Gouda or Cheddar that contains beneficial bacteria.
#3 Paneer
In several Indian homes, paneer, or cottage cheese, is a staple meal.This probiotic-rich food is high in protein and good bacteria because it is produced through fermentation.
#4 Buttermilk
Buttermilk is a probiotic-rich food that is a healthy thirst quencher. One of buttermilk's many wonderful qualities is that it's low in fat and high in antioxidants and vitamin B12. In addition, it contains a ton of probiotics. Both lactic acid and carboxylic acid bacteria are present in traditional buttermilk, which is made from the liquid left over after making butter.
#5 Dosa & Idli
Both Idli and Dosa are staple breakfast options in Southern India. They are made by fermenting rice and lentils. This probiotic-rich food is also a good source of antioxidants and vitamins.
#6 Kombucha
Kombucha is a popular Asian beverage made from fermented black or green tea. Kombucha drink is rich in probiotics and assists in digestive health.
#7 Fermented Pickles
While not all pickles are probiotic-rich, fermented pickles offer a tangy taste and can be used as a gut-healthy snack.
#8 Sourdough Bread
Sourdough bread is prepared after an extensive fermentation process. It creates beneficial bacteria in it. That is why consuming sourdough bread is a healthier option than having white bread.
#9 Apples
Apples are a probiotic-rich fruit that is also a good source of fibre. Their short-chain fatty acids facilitate better digestion and gut health. Additionally, it produces pH conditions that are favorable for the growth of beneficial bacteria.
#10 Whole Wheat Bread
Whole wheat bread contains soluble fibers that have undergone fermentation, making them an excellent source of probiotics. Little chains of fatty acids are created during fermentation, which aid in the growth of Lactobacillus and Bifidobacteria - the best form of good bacteria.
#11 Green Peas
If you are looking for plant-based probiotics, green peas are the best probiotic-rich foods for you. Just a single serving of green peas can give you the required amount of probiotics for the day.
#12 Kefir
Kefir is a fermented probiotic milk beverage made by adding kefir grains to cow or goat milk. This Russian drink is a common drink taken during breakfast, lunch, or dinner in countries of western Eurasia.
#13 Beetroot
Beetroot's high fiber content makes it an excellent plant-based source of probiotics. Raw or fermented beetroot contains good bacteria that promote gut health. Probiotic-rich foods like beetroot reduce the chances of constipation and enhance digestion while encouraging the growth of beneficial bacteria.
#14 Tempeh
Tempeh is a firm patty made from fermented soybeans. Originating in Indonesia, tempeh has gained popularity all over the world as a high-protein alternative to meat and a probiotic-rich food with an earthy and nutty flavour.
#15 Natto
Natto is a Japanese dish made from fermented soybeans. Natto is strong-flavored but is a highly nutritious probiotic food.
#16 Miso
This probiotic-rich food is also prepared from soybeans. The fermented soybean paste is a key ingredient in miso soup and is a rich source of probiotics.
#17 Kimchi
Kimchi is a Korean staple made from cabbage and spices. It is an excellent source of probiotics that also offer a spicy kick.
Remember, not all fermented foods contain live probiotics. Read the labels and look for "live and active cultures" to ensure you're getting the benefits of the good bacteria. Incorporate these probiotic-rich foods into your diet gradually to allow your gut microbiome to adjust.
You can also take probiotic gummies as health supplements to ensure the required amount of good bacteria is reaching the body. These gut health gummies can help improve digestive health, reduce constipation, and relieve acidity.
Maintain a balanced gut microbiome by including probiotic-rich foods in your diet.
Also read - Pre and Probiotics