Introduction To Probiotic Foods
Probiotics are an excellent food to start if you are wondering how to enhance the health of your gut. These probiotic containing foods have live beneficial bacteria and yeasts that support digestion and overall well-being. Many of these microorganisms can be found in foods that have been cultured or fermented, like sauerkraut, kefir, and yoghurt. Since they are living microorganisms, adequate amounts should be consumed. However, assessing these probiotic rich foods' potential health benefits is not always easy due to their diversity and varying contributions. You should include probiotic foods in your diet for better gut health benefits. Natural Probiotics foods play a pivotal role in promoting gut health by fostering a balanced microbiome. Let’s explore the list of probiotic-rich foods here.
List of Top 20 Probiotic Foods
Your body can have more beneficial bacteria if you consume more foods high in probiotics. Some of the foods for better gut health are given below:
1. Yogurt:
Yogurt is considered the best source of probiotics. It is a classic probiotic food for better digestion, rich in lactobacilli and bifidobacteria strains.
2. Kefir:
A fermented milk drink containing diverse probiotic strains.
3. Sauerkraut:
It is a fermented cabbage which is a food rich in good bacteria and provides a wealth of beneficial microbes.
4. Kimchi:
This Korean staple is one of the best probiotic foods made from fermented vegetables, often containing probiotic strains.
5. Miso:
A traditional Japanese seasoning crafted from fermented soybeans, barley, or rice.
6. Tempeh:
It is an Indonesian food formed from fermented soybeans offering probiotics and high protein content.
7. Pickles:
It is an Indian food rich in probiotics. Naturally fermented cucumbers harbour probiotics if prepared without vinegar.
8. Kombucha:
A tangy, effervescent drink derived from fermented tea.
9. Traditional Buttermilk:
This food high in probiotics contains live cultures and aids in digestion.
10. Natto:
It is one of the Japanese probiotic natural foods made from fermented soybeans.
11. Skyr:
This is an Icelandic dairy product with probiotic bacteria created by fermenting skim milk. Additionally, it has a low calorie and fat content and a high protein and nutritional content.
12. Lassi:
Lassi, a popular beverage in Pakistan and India, is made with fermented yoghurt and fruits, such as mango, and is high in probiotics.
13. Smoothies:
Mix your preferred probiotic fruits and veggies with yoghurt that is high in probiotics to create a nutritious and protein- and nutrient-dense breakfast or snack. This is a perfect food for healthy gut and better digestion.
14. Fermented cheeses
Hard cheeses like Parmesan, Cheddar, and Swiss cheese are made by fermentation. This not only gives them a distinct flavour but also increases their shelf life and nutritional value, making them natural probiotic foods.
15. Kvass
Kvass is a fermented probiotic-rich drink made from grains like rye flour and malt. Unlike other fermented drinks, Kvass is safe for children to consume.
16. Fermented soy products
Many Asian cuisines use fermented soy products like Axone, fermented soybean paste called Doenjang, and Japanese Miso paste. These probiotic-rich foods are a rich source of protein and gut-friendly bacteria.
17. Probiotic-fortified foods
Probiotic-fortified foods are food items that have probiotics added to them. They are not natural probiotic foods but have a rich content of good bacteria. These foods are available in the market as gut-friendly foods.
18. Coconut yoghurt
Vegan culture has popularised this probiotic food made from coconuts. Coconut milk is fermented to make flavourful and healthy coconut yoghurt.
19. Sourdough bread
Sourdough bread is crispy on the outside and soft on the inside. It is made using a fermented starter, often called ‘mother dough.’
20. Fermented fish
Fermented fish is eaten in many parts of the world, including India. You can call it Fish Pickle in simple language.
Benefits of Probiotic-Rich Food in Improving Gut Health
If you consume one of the probiotic foods list mentioned above, it can help in the:
- Balancing gut flora
- Enhancing digestion
- Strengthening the immune system
- Alleviating gastrointestinal issues like bloating or constipation
- Improving nutrient absorption
- Reducing depression
- Promoting heart health
Unhealthy Gut Signs
It is important to know the health of your gut, as the gut is responsible for your overall health! It becomes even more important for kids because they have sensitive guts. Here are some signs to look out for, as these are the tell-tale symptoms of an unhealthy gut:
1. Upset Stomach
If your stomach is upset very frequently, it might be a sign of an unhealthy gut. If you have diarrhoea every time you eat outside or feel random cramps every week, it’s time to reset your gut’s health.
2. Sugar Cravings
Extreme sugar cravings are also a sign that your gut is not fine. If you experience this, you should start eating more fibre-rich foods and good probiotic foods.
3. Bloating and Constipation
If you are constipated often, your gut may not have enough good bacteria. Include foods that contain probiotics in your daily diet.
4. Poor Sleep
Insomnia and interrupted sleep can also be major signs of an unhealthy digestive system. You can look out for these symptoms in kids to diagnose their gut health.
5. Feeling Tired
If you feel exhausted all the time, even after meals, you might have poor gut health.
Conclusion
Prioritizing probiotic-rich foods in your diet can significantly contribute to better gut health and improved digestion. Embrace these natural sources to foster a harmonious balance within your digestive system. Visit the GoodMonk site to order your nutrition mix to add to your foods to improve digestion!