Top 25 Probiotic Foods to Improve Your Gut Health

Revitalizing your gut ecology is aided by probiotic-rich meals. These are the billions and millions of good microbes that are already living in your gut or intestines by nature. They keep us healthy and shield us from a variety of illnesses.

Probiotic foods, endowed with a plethora of health advantages, are surefire remedies for a number of the contemporary issues we confront. These beneficial bacteria reduce inflammation, assist destroy infections, and preserve the integrity of your digestive system. They also possess antiviral qualities. They assist in the recycling and modification of bile salts, which guard against bacterial infections.

In light of all of this, we have compiled a list of the top 25 probiotic foods worldwide. They're readily available, reasonably priced, and incredibly healthful.

What foods include probiotics?

Both beneficial and harmful microorganisms (pathogens) reside in our bodies. They constantly keep a careful equilibrium that guarantees our wellbeing.

Nonetheless, a number of circumstances, including prolonged sickness, the use of antibiotics, and a constant diet high in refined or processed foods, can upset this balance. The colony of harmful bacteria grows as the quantity of beneficial bacteria decreases. Illness and poor health are the result of this.

Eat meals high in probiotics to help rebalance this. It eliminates the harmful bacteria. These foods make it through the hostile environment of the stomach and arrive undamaged in the intestine.

Foods high in probiotics aid in the production of vitamins, including biotin, vitamin K2, and B vitamins, B1, B6, and B12. They promote digestive health, increase immunity, keep your skin shining, aid in the absorption and metabolization of vital nutrients, and much more.

Thus, in addition to other health issues, you may suffer from severe nutritional deficiencies if your body is deficient in these beneficial bacteria.

Lactic acid bacteria (LAB) are the most prevalent bacteria found in probiotic foods. Other popular probiotic strains include:

Bifidobacterium
Lactobacillus
The Saccharomyces boulardii yeast
Fecal Enterococcus

You can easily include a variety of probiotic items in your diet to make a healthier choice.

1. Yogurt

Who hasn't heard about yogurt's health benefits?

One of the healthiest foods for a healthy gut is yogurt. Yogurt is most likely the finest probiotic food for you if you are constipated. Lactose, the sugar found in milk, is fermented to produce lactic acid. For those who are generally unable to take dairy products due to lactose intolerance, this makes it more appropriate.

The two main beneficial bacteria in yogurt are Streptococcus thermophilus and Lactobacillus delbrueckii subsp. Bulgaricus.

In addition to being high in protein and B vitamins, yogurt also has important fat and calcium. Select yogurts that are produced with milk from animals that are fed grass.

In summary, yogurt is the most widely consumed probiotic food worldwide. Healthy gut flora contribute to gut health. There is a wide range of yogurt on the market, but the best kind is sheep yogurt.

2. Miso soup

Miso soup is the item in line after that. Miso soup is a joy to eat and is said to be a secret soup that has given the Japanese the gift of long life.

This soup is made using miso paste, which is a fermented soybean paste. Seaweed, rice, wheat, and barley are occasionally utilized.

According to studies, miso contains between 102 and 107 colony-forming bacteria for every gram of probiotics. The Aspergillus Oryzae bacteria in miso is a powerful probiotic. This specific strain is very beneficial to the upper gastrointestinal system. Additionally, it guards against radiation and some forms of cancer. Salads and protein marinating both require miso paste.

People who experience LPR (laryngopharyngeal reflux) or acid reflux have experienced relief from their symptoms when they consume miso soup in moderation. This is primarily due to the fact that it also contains soy, which, in large doses, can raise acidity.

In short, miso is a meal high in probiotics that is commonly found in Southeast Asian cuisine, particularly in Japan. It is a paste made of fermented soybeans. The beneficial bacteria in your gut, known as intestinal microflora, can be replenished and restored by the billions of colony-forming bacteria found in miso.

3. Sauerkraut

Lactic acid bacteria are already present in cabbage when it is converted into sauerkraut. Therefore, a fundamental fermentation procedure promotes the activity and best benefits of those identical microorganisms.

There are many varieties of sauerkraut on the market, but the tastiest varieties are those that haven't been pasteurized. Germany is the country in Europe where sauerkraut is most popular.

There is Lactobacillus Plantarum in sauerkraut. It is quite advantageous to your immune system. Allergy sufferers have benefited from it. As a result, sauerkraut is among the foods that are naturally high in beneficial bacteria.

In short, sauerkraut is raw cabbage that has been fermented and served as a side dish with meat. With a high content of lactic acid bacteria, it is excellent for the digestive system.

4. Kimchi

Traditional Korean dish kimchi is mostly composed of cabbage, other vegetables, and seasonings.

Lactobacillus plantarum is the bacteria that makes kimchi the most common type. Thus, kimchi is a superfood that combines the health advantages of sauerkraut with the antioxidant properties of additional spices like red pepper, ginger, and garlic. You can consume kimchi as a side dish or by adding it to soups and stews.

It is low in calories, promotes a robust immune system, and lessens inflammation. Kimchi stops Helicobacter pylori from growing. Moreover, it squelches free radicals to stop oxidative damage.

In brief, Kimchi is a side dish from Korea that is bursting with beneficial probiotic microorganisms. It contains Lactobacillus species, just as sauerkraut. There is evidence that kimchi can stop oxidative damage.

5. Tempeh

A traditional Javanese dish prepared from fermented soybeans is called tempeh. It takes marinades well and has a chewy, nutty texture.

Though it is low in calories, it is rich in vital nutrients. Tempeh has significant magnesium, iron, and potassium content. It is frequently used in place of meat and is an excellent source of plant-based protein.

Because it has each of the nine necessary amino acids, tempeh is a complete protein. A fungus known as Rhizopus oligosporus is used to produce tempeh. This tempeh starter, combined with a regulated fermentation procedure, results in the complete soybean product known as tempeh. As a result, fermentation increases the nutritional value several times while preserving the nutritional advantages of soybeans.

In summary, Rhizopus oligosporus is used to ferment soybeans to make tempeh. It's one of the healthiest probiotic foods and a wonderful meat substitute.

6. Natto

Japan makes natto, which is fermented soybean. There, it is a common Japanese cooking staple. It feels slimy and has a peculiar smell. Most often, natto is eaten with soy sauce, mustard, and chives over cooked rice.

Bacillus subtilis is a type of bacteria found naturally in soybeans and is present in natto. The carbohydrates in the beans turn them into natto once they are stored for fermentation.

It is an excellent source of vitamin K2, which is a substance that aids in removing calcium deposits from the arteries. Additionally, it has a lot of protein, vitamins, and minerals.

One of the enzymes in natto is nattokinase. Any other probiotic food pales in comparison to the possible advantages. It has anti-hypertensive, anti-atherosclerosis, anticoagulant, and neuroprotective properties. Nattokinase, a naturally occurring blood thinner, has been shown to reduce blood pressure and the risk of cerebrovascular accident.

In brief: Sato is a staple food in Japan, traditionally consumed with cooked rice. It is an extremely nutrient-dense fermented soybean. Being a probiotic food, it offers numerous health advantages.

7. Kefir

The fermented beverage known as kefir has its origins in Southwest Asia and Eastern Europe. The primary ingredients are goat or cow milk. With a considerably more liquid consistency than yogurt, it's a tart yogurt drink.

However, it is significantly better than ordinary yogurt due to the bioactive ingredients including peptides and organic acids. Kefir is a fantastic food for gut health and digestion. Additionally, kefir boosts immunity, maintains healthy bones, and may even help fight cancer.

A dairy-free version is available for those with dairy allergies. Coconut water, coconut milk, or any sweetened beverage can be used to make it. But then the nutritional profile will be different.

Lactobacillus kefiri is the primary bacteria in kefir. It stops dangerous bacteria, including E. Coli, Helicobacter pylori, and Salmonella, from growing. Coli. Kefir's beneficial bacteria are responsible for producing Kefiran, with an estimated 1 million to 1 billion colony-forming units per millimeter. It is a polysaccharide linked to a reduction in cholesterol and blood pressure.

In summary, kefir is a probiotic meal that tastes like yogurt that can be consumed. Lactobacillus kefiri is one of the more strong lactic acid bacteria found in it. There are dairy-free and vegan choices. Kefir increases immunity and helps with stomach issues.

8. Kombucha tea

In China, Japan, and Russia, kombucha tea has been used for 2000 years as a health supplement. Yeast, sugar, and either black or green tea are the main ingredients. These beverages are set away for fermentation for a week or longer in order to make kombucha. Lactic acid bacteria are the probiotics found in kombucha.

A SCOBY (symbiotic colony of bacteria and yeast) is a film on top of the liquid that secretes these bacteria, yeast, and acid. Given the film's mushroom-like appearance, kombucha tea is frequently referred to as "mushroom tea."

You can use this to ferment additional kombucha. It's well known that kombucha can help with digestion, treat diarrhea, help with irritable bowel syndrome (IBS), and boost immunity. It is also helpful in reducing blood sugar and blood pressure.

In brief: A popular fermented tea variety in China and Japan is called kombucha. Lactic acid bacteria and yeast are found in kombucha, a probiotic food that aids in digestion and guards against gastrointestinal issues.

9. Kvass

A traditional fermented beverage from the Baltics, kvass has gained popularity as a health beverage. While not as well-known as kombucha tea, its health advantages are becoming more widely acknowledged.

Kvass and kombucha share a similar tart, sour taste. Magnesium, vitamin B12, selenium, niacin, copper, and manganese are all abundant in it. The healthy bacteria in kvass aid in restoring the gut flora and guard against a number of gastrointestinal issues. It also functions as a blood tonic and liver cleanser.

Rye bread, black bread, sourdough, or stale beets can all be used to make kvass. The most often consumed is the latter, beet kvass. It is frequently flavored with honey, fruits, berries, birch sap, and raisins, and it also contains yeast.

Beet kvass is highly nutritious since beets are nutrient-dense in and of themselves. Other vegetables can also be used to make kvass. Lactobacillus casei, Leuconostoc mesenteroides, and Saccharomyces cerevisiae are the probiotics found in Kvass.

In summary, kvass is a well-liked probiotic beverage in the Baltic nations. Kvass, a nutrient-dense beverage made from rye or stale bread, is a veritable powerhouse of vitamins and minerals. It serves as a body cleanser and aids in the prevention of gastrointestinal issues.

10. Tofu

Did you know that a Chinese guy who happened to curdle soymilk by mistake around 2000 years ago made the accidental discovery of tofu? And among fitness fanatics today, it's one of the most well-liked vegetarian and non-dairy options.

Tofu is free of gluten, low in fat and carbohydrates, and high in iron and high-quality protein. This probiotic snack, which is produced from condensed soy milk or soybean curd, is among the highest in nutrients.

Lactic acid bacteria (LAB) are the most prevalent type of probiotic bacteria found in tofu. It is an excellent source of phosphorus, calcium, manganese, and iron. Other minerals exist too, albeit in smaller amounts. These consist of vitamin B1, magnesium, copper, and zinc.

Tofu offers a lot of advantages. It boosts immunity, regulates blood sugar, encourages weight loss, increases fertility, and guards against diabetes, heart disease, and some types of cancer.

In summary, soybean curd is used to make tofu, a probiotic food. This complete protein dish is suitable for vegans and is rich in vital elements like zinc and manganese. It has been documented that tofu protects against diabetes and cardiovascular illnesses.

11. Acidophilus milk

In Southeast Asia and Europe, a probiotic drink has captured the most share of the functional food market.

Among the products that contain acidophilus milk are LC-1, Actimel, and Yakult. The Lactobacillus subspecies are the prevalent probiotic bacteria. The most prevalent of them is Lactobacillus acidophilus.

It has been demonstrated that these specific probiotic bacteria can produce vitamins, reduce inflammation, kill pathogens, transform fat into small-chain fatty acids, and support a stronger immune system. But that's not all.

In addition to helping with IBS, liver illness, gallbladder issues, vaginal yeast, UTIs, arthritis, intestinal inflammation, colic issues, and other conditions, acidophilus milk can lower cholesterol and prevent diarrhea. It encourages sensible weight loss. It also helps avoid eczema and lessens allergy symptoms.

In brief, Lactobacillus acidophilus, a probiotic bacteria with numerous health advantages, is present in acidophilus milk. These might be a fantastic method to aid in lessening gastrointestinal issues and restore the healthy bacteria in your gut.

12. Sourdough bread

Because of the fermentation process it goes through, sourdough bread has probiotic and prebiotic qualities that make it one of the healthiest types of bread. Both lactic acid bacteria and wild yeast ferment traditional sourdough bread.

A "starter" is a mixture of yeast, lactic acid bacteria, flour, and water used to make sourdough bread. Sourdough bread has a higher mineral content than conventional bread. The lactic acid bacteria assist in lowering the bread's pH, which in turn lowers the plant antinutrient known as "phytate." Higher mineral absorption may result from a decreased phytate.

Antioxidants are also released during the fermentation of sourdough. It increases the bread's folate content. The glycemic index of bread is lowered when LAB (lactic acid bacteria) are present. For diabetics, sourdough may, therefore, be a preferable option.

In summary, the fermentation process of lactic acid bacteria and yeast gives sourdough bread its beneficial probiotic qualities. It is more nutrient-dense than most bread available and aids in the management of diabetes.

13. Apple cider vinegar

There is considerable uncertainty over whether apple cider vinegar (ACV) qualifies as a probiotic food. Dietitians and gastroenterologists agree that ACV should be regarded as one, though.

ACV does contain microorganisms and goes through a fermentation process. It is yet unknown if these bacteria make it through the severe conditions of the stomach and enter the intestine unharmed.

It must always be taken with the mother, which is represented by the liquid's hazy, murky look and strands that are incredibly thin.

Unpasteurized Acetobacter bacteria can be obtained from ACV. Their organic acids contribute to the natural production of your own probiotics by balancing the pH of your gut. You can drink one to two tablespoons of apple cider vinegar every day, mixed with a little warm water.

In summary, because apple cider vinegar ferments and contains live bacteria, it can be regarded as a probiotic beverage. ACV is recognized to provide a number of health advantages and to help regulate the pH of the gut.

14. Cheese that has aged

Another excellent source of probiotics is aged cheese made from unpasteurized milk, like mozzarella, cheddar, gouda, Edam, Gruyere, and cottage cheese. Cheeses that are aged and not cooked afterward contain probiotics.

When it comes to soft cheeses, gouda offers the best results overall. Probiotic bacteria, which are crucial for gut health and the prevention of cardiovascular diseases, are also present in some blue cheeses, such as Roquefort. Processed cheese, however, lacks these advantageous qualities.

Feta cheese is another cheese that merits special attention. It is abundant in the beneficial Lactobacillus plantarum bacteria, which has anti-inflammatory properties.

In conclusion, cheese that has been allowed to mature and isn't heated later on is considered a probiotic food because it has a respectable quantity of probiotic bacteria. Among them are gouda, parmesan, and cheddar cheeses.

15. Sour and fermented pickles

Certain pickles are fermented in a brine containing beneficial bacteria. These probiotic meals help the growth of beneficial bacteria in the gut and safeguard the body's microbiome.

They may help address long-term stomach health problems and are very successful at doing so.

They also help with diabetic management, lowering the risk of some cancers like colon cancer, preventing allergies, and reducing the incidence of recurrent urinary tract infections.

In conclusion, fermented pickles are an excellent method of adding probiotic bacteria to diet. They have healthy bacterial strains in them that help prevent and treat gastrointestinal issues.

16. sour cream

Lactic acid bacteria are used to ferment milk cream to create sour cream. It is, therefore, an excellent probiotic meal.

Pasteurizing sour cream, however, has become popular among commercial brands as a way to lower the danger of food illness. This eliminates the helpful bacteria and lessens the benefits they provide. Consequently, as a remedy, some well-known brands replenish the bacteria once pasteurization is finished with an additional dose.

The most common uses for sour cream are as a topping or garnish. It's low in carbohydrates and helps with the absorption of several vitamins, particularly fat-soluble vitamins, so it's a fantastic complement to the Atkins and keto diets.

In brief, Sour cream is a creamy, tart, fermented dairy product that benefits from probiotic bacteria. It can be a fantastic approach to support optimal health and is typically consumed as a garnish or topping.

17. fish that has been fermented

In Northeastern India, fermented fish, also called utonga-kupsu, is a staple food.

In many Asian nations, they are equally as well-liked as fish paste. It contains at least six potentially beneficial staphylococcus strains, which are more resistant to bile salts and stomach acids.

Research has shown that the entire fermentation process breaks down the fish protein, which supports immune system stimulation and blood sugar regulation.

However, those who consume little or no salt should be cautious of the strong odor and salinity that occur with fermented fish. They guard against cancer and are beneficial to gut health.

Summary: Fermented fish and fish paste are widely consumed in Asian nations and offer a host of additional health advantages along with powerful probiotic bacteria that maintain a healthy gut.

18. Customary buttermilk

One easily accessible fermented item is buttermilk. It is the leftover byproduct of producing butter. Lactic acid bacteria (LAB) colonies are alive in buttermilk. These microorganisms maintain the gut microbiome, which strengthens the immune system.

Buttermilk is rich in vital elements such as carbohydrates, proteins, vitamins, and enzymes, and it also has probiotic properties.

Nevertheless, the abundance of cultured buttermilk available in American supermarkets does not provide the same health advantages. Therefore, you should choose the classic ones for the full probiotic effect.

In conclusion, lactic acid bacteria found in traditional buttermilk help restore the microbiota in your stomach. They help maintain a healthy digestive tract and are rich in nutrients.

19. Umeboshi

Umeboshi is a plum pickled. "Boshi" means pickled, and "ume" denotes plum. Like most other pickles, it's sour and salty, and most Japanese people enjoy it as a side dish with rice.

Known as "Samurai's secret pill," they have gained immense popularity due to their distinct medical qualities. Probiotic bacteria, benzoic acid, and citric acid are all highly concentrated in umeboshi. Two to three times as much citric acid is present in even tiny umes as in lemons.

In addition to being rich in vital vitamins and minerals, umeboshi also contains probiotic bacteria, the growth of which is encouraged by the fermentation process.

Summarized: Umeboshi is a highly medicinal fermented plum. It is incredibly nutrient-rich and contains probiotic microorganisms.

20. Greek yogurt

Greek yogurt is slightly different from regular yogurt but still a yogurt. The whey is removed from this yogurt since it is strained. When milk curdles, this liquid portion of the milk separates.

Whey is excellent for those who are lactose intolerant because it is strained because it contains both lactose and milk sugar. Greek yogurt improves GI health and digestion, lowers inflammation, and enhances general health.

Streptococcus thermophilus and Lactobacillus bulgaricus are the two most potent bacterial strains. For those on a weight watchers diet, this low-carb probiotic snack is a good nutritious option.

In summary, Greek yogurt is a thick, creamy yogurt that has had the liquid component, whey, removed through straining. With less sugar and carbohydrates, this is a fantastic probiotic option for anyone following a Weight Watchers regimen.

21. Skyr

Popular in Iceland, skyr is a dairy product that has been cultivated. Skyr, sometimes referred to as Icelandic cheese, is a lactic acid bacterium culture.

It tastes more like freshly made sour milk cheese. Rennet is used in Skyr to curdle the milk.

The Lactobacillus delbrueckii subsp. Probiotic bacteria are found in Skyr. The bacterium Bulgaricus and Streptococcus thermophilus. It strengthens your immune system and promotes healthy digestion.

In summary, Skyr is a probiotic food from Iceland that tastes like yogurt. The Lactobacillus species are powerful probiotic bacteria. It improves your general health and is fantastic for gut wellness.

22. Kanji

Indian probiotic beverage Kanji has a sour and salty flavor. Kanji, which tastes a lot like beetroot kvass, is one of the richest sources of probiotic food in Northern India.

Beetroot and dark purple carrots are typically used to make kanji. Sea salt, purified water, and black/brown mustard seeds are also used.

Lactobacillus plantarum and a few other lactobacillus bacteria have been found to be beneficial microbes in kanji.

In summary, Kanji, a traditional beverage from North India, bears a striking resemblance to Beet Kvass. It has long been used as a treatment for dyspepsia.

23. Turshi

A popular pickled vegetable dish in Iraq is called turshi. You may make this probiotic meal with a variety of veggies, including cabbage, carrots, eggplants, turnips, and cucumbers.

Persian turshi, like Korean kimchi, is becoming more and more well-known for its probiotic qualities.

However, the flavor profile of Torshi is more subdued than that of Kimchi. Lactic acid bacteria are the live culture found in Turshi (LAB).

In summary, the Persian pickle known as "turshi" is a staple of Middle Eastern cooking. It is quite helpful and has LAB in it.

24. Lassi

In Northern India, lassi is a popular fermented beverage. Lashis are made from blended yogurt and come in a variety of forms. There are sweet and salty varieties of lassi. To improve the flavor, other flavors are also added, such as mango, kesar, rose syrup, or khuskhus.

This is a really nourishing, refreshing drink. It has folic acid, calcium, potassium, B vitamins, and good microorganisms that aid with digestion. By eliminating harmful bacteria from the body, it maintains the health of the stomach.

It's worth noting that lassi can help ward off sunstrokes. You might feel more at ease from the intense heat of the sun thanks to its cooling effect on the body and stomach.

Similar to yogurt, lassi is a good source of Lactobacillus bacteria, which aid in gastrointestinal lubrication. It helps break down food particles into sizes that are more suited for absorption. Indigestion and other stomach issues are avoided with the help of lassi.

In summary, lassi is a popular yogurt beverage in northern India. It is well known for providing relief from the intense summer heat. This fermented beverage has several health benefits and contains lactobacillus bacteria.

25. Neeragram

A beverage known as neragram is produced by fermenting rice or millet. It is often drunk in the morning and is very popular in Southern India.

Neeragram, a favorite breakfast beverage in Southern India, is prepared by soaking rice overnight and then mildly seasoning it with salt in the morning.

The outer layer of rice is broken down by fermentation, allowing the starch to be more readily extracted. This adds to the drink's richness in resistant starch, which gives you immediate energy in addition to the health benefits of probiotics.

This drink, which is also referred to as Nisineer or Pulichathanni in the local dialect, is very beneficial to health.

Neeragram is a starch-rich beverage made with rice that also has probiotic bacteria for goodness. This beverage, which is very popular in Southern India, may be the simplest cure for any digestive issues you may have.

Conclusion

Foods that contain living colonies of beneficial bacteria are known as probiotic foods. When it gets to the intestine, it replenishes the beneficial bacteria, yeast, and other microorganisms known as intestinal flora. Although this is not always the case, almost all foods high in probiotics are fermented foods.

Probiotic foods include yogurt, aged cheese, kombucha, miso, kimchi, and kefir. The less well-known ones are Skyr, Neeragram, Kanji, and Kvass. Probiotic foods vary in availability based on geographic location and cultural preferences, but they are always a component of all cuisines.

Consume adequate probiotic-rich foods to maintain your health and avoid any gut-related issues.

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