Probiotics are beneficial bacteria that helps our digestive system, providing us with various benefits. Among them, it stands out the improvement of the flora, the digestion, and the intestinal transit and the immune system. As 70% of the systems of our body are related to the intestine, and, moreover, the intestine is a large organ that occupies between 5 and 8 meters. If it works well, our body needs to devote few resources, and our health will be much better. Here, we’ll give you the best probiotic foods that you should include in your diet.
Benefits Of Probiotic Foods
1. They regulate intestinal transit, avoiding constipation or diarrhea.
2. They reduce gas and bloating.
3. They favor the production of natural enzymes that activate digestion.
4. They help to reach and maintain a healthy weight because thin people have a different microbiota (intestinal flora).
5. They reduce the incidence of infections of the genito-urinary tract (bacterial vaginosis, vaginitis, vaginal candidiasis, premature birth).
6. Improve cholesterol levels.
7. They help in the treatment of Helicobacter Pylori together with antibiotics.
8. Activate the synthesis of vitamin A, B, and K, the latter with anticoagulant function.
9. They reduce the risk of inflammatory diseases, colorectal cancer, and improve the symptoms of irritable bowel syndrome.
10. Probiotic foods improve immune response and modulate autoimmune diseases.
11. Lactobacillus digests lactose, facilitating the function of the enzyme lactase.
12. They contribute to the production of lactic acid and acetic acid that decrease the intestinal pH, as a defense system against germs.
Best Probiotic Foods
Yogurt is a source of quality protein that helps to control appetite and provides small peptides that regulate blood pressure and may have some action against insulin resistance. It provides calcium and is practically free of lactose.
It is essential that we take natural yogurt without added sugar or sweeteners. It would be better to take it ecological since their nutritional contribution will be better when they come from better-fed animals.
Also, we will preferably choose yogurt from goat or sheep milk, since cow’s milk is more immunostimulant than these (this means that it can be harmful to sensitive people, for example for autoimmune diseases or if you suffer from acne). Although vegans do not take dairy products, there are also yogurts for them, since the industry has developed vegetable yogurts. It is thus able to benefit from its probiotic action, although in this case, the nutritional content is quite different.
2. Raw Cheese
If you are a lover of this food, you will love knowing that cheese made from raw milk is particularly rich in probiotics, including the Thermophilus, Bifidus, Bulgaricus and acidophilus groups. In this case, preferably take sheep and goat cheese, and it is a probiotic food to which vegans do not have access.
Spirulina, chlorella or kombu algae are natural probiotic foods. They increase the good bacteria like Lactobacillus and Bifidobacillus in the intestine, especially the chlorella.
4. Milk Kefir
The milk kefir is increasingly known and is present in more and more supermarkets since it seems fundamental for people who decide to follow a probiotic diet. You can find both organic and conventional milk kefir, as well as goat and cow milk, which are the most common.
Its content in probiotics is somewhat higher than that of, but instead, the diversity of microorganisms that contribute is much higher. Besides, being liquid, its digestion and action are a little better than that of yogurt.
5. Water Kefir
The water kefir has a higher content of microorganisms per ml of yogurt. Also, since it is practically water with microorganisms, its absorption and action are immediate since metabolic resources are not invested in digesting proteins or milk fats, as it does in yogurt or milk kefir.
It is a probiotic food suitable for vegans, vegetarians, people with dietary sensibilities (lactose, celiac) and people who follow specific diets such as paleolithic or evolutionary.
6. Sauerkraut or Fermented Cabbage
The sauerkraut or fermented cabbage could have included it with the pickles. It is almost always raw, not pasteurized, so we make sure that your microorganisms are alive.
It is also an excellent prebiotic, with which we combine the prebiotic-probiotic action. It is suitable for vegans.
Miso is a paste of soybeans and rice fermented mainly by Lactobacillus acidophilus. It is a condiment widely used in Asian cuisine, being the most famous miso soup.
Tempeh is another form of fermented soybeans, in that case, similar in texture and appearance to fresh cheese. You can smoke, fry, grill. It gives a lot of game in the kitchen and is appreciated as a protein source by vegans and vegetarians. But, different culinary treatments will reduce or eliminate their probiotic power.
Kombucha is a fermented probiotic drink. Kombucha helps in the improvement of digestion. Its taste tends to remind you of vinegar.
Kvass is made with rye or malt. It has a sour taste, contributes a large number of lactic bacteria, and its best-known function is to cleanse blood and liver.
11. Dark Chocolate
Its content in probiotics is four times higher than in dairy products. Some good bacteria ( Bifidobacterium ) feed on it, grow and ferment giving rise to anti-inflammatory compounds.
It is a derivative of soybeans. It will obtain through a natural fermentation process with Bacillus subtilis Natto.
It is the liquid that is extracted in the manufacture of the butter or is cultivated specifically of a bacterium. It is a little thickened, has little fat (which has remained in butter) and slightly sour taste. Its high content of Lactobacillus confers many positive effects on the digestive system and the immune system.
14. Bread Dough
Its high level of lactobacillus promotes the production of dairy acid and helps to lower the level of phytic acid in your digestive system. It allows better absorption of vitamins B1, zinc, iron, magnesium, copper, and phosphorus.