Probiotic foods: Everything you need to know
Probiotics have been in the limelight for a while now. These are live microorganisms that have health benefits. They are beneficial bacteria that have powerful benefits for your brain and body. They help improving heart health, digestive health and reduce depression. There is evidence that probiotics also improve your skin.
You can get probiotics from supplements, but you can also get them from fermented foods. Here is the list of the most popular probiotic foods.
Yoghurt
Yoghurt is one of the best sources of probiotics, which has friendly
bacteria and can improve your health. Eating yoghurt is associated with
various health benefits, including bone health and reduces high blood
pressure.
In children, yoghurt can help reduce diarrhoea caused by
antibiotics. It can also relieve symptoms of irritable bowel syndrome
(IBS).
It is also a good option for people who are lactose intolerant. But
not all yoghurt has live bacteria, in some cases, the bacteria have been
killed during processing.
Thus, make sure to choose yoghurt from live and active cultures.
Sauerkraut
Sauerkraut is finely shredded cabbage that has been fermented by
lactic acid bacteria. It is an old food tradition common in Europe. It
is used as a side dish and has a sour, salty taste and can be stored for
months in an airtight container.
Not just this, sauerkraut is rich in fibre and vitamin C, B and K. It is high in sodium and has manganese and iron.
It has antioxidants lutein and zeaxanthin, which is important for eye health.
Make sure to choose unpasteurized sauerkraut, as pasteurization kills the live and active bacteria.
Kimchi
Kimchi is spicy and fermented Korean dish. Cabbage is the main
ingredient of the dish, but one can make it using other vegetables too.
It is full of flavours and has various seasonings like chilli pepper
flakes, garlic, ginger, salt and scallion.
Kimchi is good for digestive health and has lactic acid bacteria Lactobacillus Kimchii.
Kombucha
The drink is now a part of menus at various cafes and restaurants.
It is a fermented black or green tea. It has friendly bacteria and yeast
and is consumed in various parts of the world.
Gherkins
Also called pickles, gherkins are cucumbers that have been pickled
in a solution of salt and water. These are left to ferment for some
time, using their own lactic acid bacteria. The process makes them taste
sour.
Pickled cucumbers are healthy probiotics bacteria, which can improve
digestive health. These are low in calories and a good source of
vitamin K. These are also high in sodium. Also, remember pickles that
have vinegar do not have live prebiotics.
Traditional buttermilk
There are two types of buttermilk traditional and cultured.
Traditional buttermilk is simply the leftover liquid from making butter.
This version has probiotic and is also called 'grandma's probiotic'.
Traditional buttermilk is consumed in Nepal, Pakistan and India.
Cultured buttermilk does not have any probiotic benefits and is found the supermarkets.
Buttermilk is low in fat and calories and has important vitamins and minerals, like B12, riboflavin, calcium and phosphorous.
Some types of cheese
Though most types of cheese are fermented, that does not mean that
all of them contain probiotics. It is important to look for live and
active cultures on the food labels. The good bacteria can survive the
ageing process in some cheeses, including mozzarella, gouda, cheddar and
cottage cheese.
Cheese is nutritional and is a great source of protein. It is also
rich in important minerals and vitamins, including vitamin B12, calcium,
selenium and phosphorous.
Moderate consumption of dairy products like cheese can lower the risk of heart disease and osteoporosis.
Tempeh
Tempeh is a fermented soybean product. It is a firm patty whose flavour is described as nutty, earthy and similar to a mushroom.
It is a high-protein meat substitute
and is famous worldwide. The fermentation process has surprising effects
on its nutritional profile.
Soybean is high in phytic acid, which
impairs the absorption of minerals like zinc and iron. But the
fermentation process lowers the amount of phytic acid, which can
increase the mineral absorption.
Fermentation also produces some vitamin B12, which soybeans do not have otherwise.
Vitamin B12 is mainly found in animal
foods like meat, fish, dairy and eggs. This makes tempeh a great choice
for vegetarians who want to add a nutritious probiotic to their diet.