These 11 Probiotic Foods will boost Healthy Living
These 11 Probiotic Foods will boost Healthy Living
If green leafy vegetables, fruits, nuts, and omega-3 fats are a part of your daily diet, probiotic foods would be your secret sauce. Probiotics are live microorganisms beneficial to your gut and entire health system. They aid in improving your digestive system, reduce depression, and enhance heart health.
In today’s blog, we’ve enlisted 11 probiotic foods that will boost all your efforts towards achieving good health.
These 11 probiotic foods will boost healthy living
These probiotic foods are readily available and easy to make at home. They’re a convenient addition to your diet. You can either add all of them on different days, or a few to your daily meals.
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Cheese
Moderate consumption of cheese may help lower the risk of heart diseases and osteoporosis. Cheese is a fermented dairy product; however, not all types of cheese contain probiotics. So, when you purchase it, make sure to buy one that has a label worded, “live cultures” or “active cultures”.
Cheese ages as they are processed, during which good bacteria either survive or don’t make it through processing. Probiotic cheese includes Gouda, mozzarella, cheddar, and cottage cheese. These are rich in calcium, vitamin B12, phosphorus, and selenium.
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Kefir
This probiotic milk drink is made by adding kefir grains to cow’s or goat’s milk. They are lactic acid bacteria and yeast cultures that resemble cauliflower. Kefir helps improve bone health, digestive problems and protects against infections. It is also well tolerated by lactose-intolerant people.
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Kimchi
One of the most preferred Korean side dishes, Kimchi mainly constitutes cabbage as its main dish. However, other vegetables can be used with seasonings like red chili pepper flakes, garlic, ginger, scallion, and salt.
Kimchi contains many lactic acid bacteria, including Lactobacillus kimchii. They benefit digestive health and help improve vitamin K, riboflavin (vitamin B2), and iron levels.
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Kombucha
A popular drink in many parts of Asia, Kombucha is a fermented black or green tea. It is fermented with bacteria and yeast and may have health benefits related to probiotics.
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Miso
This Japanese seasoning called Miso is made by traditionally fermenting soybeans with salt and fungus called Koji. Miso is a good protein and fiber source, high in vitamins, minerals, and plant compounds, including copper, manganese, and vitamin K. They are mixed with other ingredients, like barley, rice, and rye. They are found in different white, brown, yellow, and red varieties.
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Natto
Natto is a fermented soybean product, typically mixed with rice and served with breakfast in Japanese households. It contains the bacterial strain called Bacillus subtilis, which, when consumed regularly, improves bone mineral density. This is due to the high vitamin K content present in Natto.
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Pickles
Pickles or gherkins are cucumbers left to ferment for a long period in salt and water. They aid in the improvement of digestive health and are a good source of vitamin K. Pickles fermented in vinegar do not contain probiotics.
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Sauerkraut
Popular in Eastern Europe, Sauerkraut is finely shredded cabbage fermented by lactic acid bacteria. It has probiotic qualities; is fiber-rich, along with high amounts of vitamins C and K, sodium, iron, and potassium.
Sauerkraut improves eye health as it contains the antioxidants lutein and zeaxanthin. Ensure that you purchase raw or unpasteurized sauerkraut, as pasteurized sauerkraut does not have live or active bacteria.
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Tempeh
Typically from Indonesia, Tempeh is a fermented soybean product with a nutty and earthy flavor. Fermentation of soybean produces vitamin B12, proving an excellent choice for vegetarians.
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Traditional Buttermilk
Buttermilk is a fermented dairy drink that is low in fat and calories. It contains, calcium, riboflavin, phosphorus, and vitamin B12. Traditional buttermilk or grandma’s probiotic is consumed in India, Nepal, and Pakistan. On the other hand, cultured buttermilk is found in American supermarkets – but these generally do not have any probiotic benefits.
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Yogurt
One of the most preferred and best probiotic sources, yogurt contains mainly lactic acid bacteria and bifidobacteria that can improve your health.
Adding yogurt to your diet is associated with improving bone health, high blood pressure issues, reducing diarrhea caused by antibiotics in children, and relieving symptoms of irritable bowel syndrome. People who are lactose intolerant can benefit from having yogurt. Make sure to check the label of the yogurt you buy; add the product that reads “live” or “active cultures” to your cart.
Can probiotics help in regulating weight issues?
Probiotics may help fight obesity by releasing appetite-regulating hormones to burn calories and fats. They also increase fat-regulating proteins that decrease fat storage in the body.
Get a free tele visit appointment with our professional staff. You do not have to pay for the doctor’s consultation, but only if you are prescribed the FDA-approved weight-loss drug, Phentermine 37.5mg. Dr2bThin recommends ideal dietary modifications to people with higher BMI or obesity.
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