Probiotic Sources – 14 Super Healthy Probiotic Foods

Probiotic Sources - 14 Super Healthy Probiotic Foods

Probiotics are made of good live bacteria and/or yeasts that naturally live in your body. You constantly have both good and bad bacteria in your body. When you get an infection, there’s more bad bacteria, knocking your system out of balance. Good bacteria helps eliminate extra bad bacteria, returning the balance. Probiotic-supplements are a way to add good bacteria to your body.

Probiotics, usually beneficial bacteria, have a wide range of health and mental benefits. May help with stomach problems, depression, and heart health

Some data suggests it may improve the appearance of your skin, too.

Sources of probiotics are usually obtained from supplements. but they can also be obtained from fermented foods.

Here is a list of 14 most beneficial probiotic foods.

What types of bacteria are in probiotics

Probiotics may contain a variety of microorganisms. The most common are bacteria that belong to groups called Lactobacillus and Bifidobacterium. Other bacteria may also be used as probiotics, and so may yeasts such as Saccharomyces boulardii.

Different types of probiotics may have different effects. For example, if a specific kind of Lactobacillus helps prevent an illness.
that doesn’t necessarily mean that another kind of Lactobacillus or any of the Bifidobacterium probiotics would do the same thing.

Sources of probiotics

1 – Yogurt

Yogurt is the most important source of probiotics, which are good microorganisms that can help you feel better. It is made from milk fermented by friendly bacteria.
primarily lactic acid bacteria and bifidobacteria.

Yogurt consumption has been linked to a variety of health benefits.
including:

  • Increase bone health
  • Useful for people with high blood pressure
  • Reducing antibiotic-induced diarrhea in young children
  • It can help with symptoms of irritable bowel syndrome
  • Yogurt may also be beneficial for people with lactose intolerance. This is because bacteria convert some of the lactose into lactic acid, which is why yogurt tastes sour.

Keep in mind the following:

  • Not all yogurts contain probiotics. Beneficial bacteria were killed in some situations during processing.
  • Always read the label on yogurt before buying it.
    Even if it’s marketed as low-fat or fat-free, it can still contain a lot of added sugar.

2 – kefir

Kefir is a probiotic milk drink that has been fermented. It is prepared by fermenting cow or goat milk using kefir grains. Kefir is not a grain, it’s both lactic acid bacteria and yeast.

Kefir has been linked to a number of health benefits:

  • It has the ability to promote bone health
  • Reducing some digestive problems
  • Defense against infections

While yogurt is the most popular probiotic meal in the Western diet, kefir is also an important source of probiotics. Kefir is a versatile and effective probiotic because it contains several major types of bacteria and yeast. Kefir, like yogurt, is often easily accepted by people with lactose intolerance.

3 – Pickled cabbage

Sauerkraut is cabbage that has been coarsely chopped and fermented by lactic acid bacteria. It is one of the oldest traditional foods in the world, and is enjoyed in many countries, especially in Europe.

Sauerkraut is often served as a side dish or on top of sausages. It has a sour and salty flavor and can be kept in an airtight container for several months.

Sauerkraut is one of the most important sources of probiotics because it has the following:

  • Rich in fiber and vitamins C, B and K, in addition to its prebiotic properties.
  • It also contains iron and manganese and is rich in sodium.
  • Also present are the antioxidants lutein and zeaxanthin, which are essential for eye health.

Choose unpasteurized sauerkraut rather than pasteurized, because processing kills both live and active bacteria.

4 – Soybeans (Tempeh)

Tempeh is a high-protein meat substitute that originated in Indonesia and has now spread all over the world. The nutritional profile of the fermented product is actually rather impressive. Soybeans are high in phytic acid, a plant component that prevents the absorption of minerals such as iron and zinc.

On the other hand, fermentation lowers levels of phytic acid.
which may increase the amount of minerals your body can absorb from tempeh.

Fermentation also produces vitamin B12, an ingredient that soybeans lack.

Animal foods, such as meat, fish, dairy, and eggs, are rich in vitamin B12. This makes tempeh an excellent alternative for vegetarians and anyone wishing to supplement their diet with healthy probiotics.

5 – Kimchi

It is a hot and fermented Korean side dish. The main ingredient is usually cabbage, but it can also be made with other vegetables. Seasonings such as red pepper flakes, garlic, ginger, green onions, and salt are used as additional flavors for kimchi.

Kimchi
Kimchi

The lactic acid bacteria found in kimchi may aid in digestive health.

Kimchi made from cabbage is rich in vitamin K, riboflavin (vitamin B2).
and iron among other vitamins and minerals, so it is a great source of probiotics.

6 – Miso (Japanese seasoning)

It is usually prepared by fermenting soybeans with salt and koji, a type of fungus. Soybeans can also be combined with other ingredients including barley, rice, and rye to make miso.

This paste is commonly used in miso soup, a classic Japanese breakfast dish. Miso has a salty flavour. It comes in a variety of colors, including white, yellow, red and brown.

Miso is a food rich in protein and fiber. It is also high in vitamin K, manganese, and copper, among other vitamins, minerals, and phytochemicals. Some of the health benefits of miso have been linked to

Miso soup consumption has been linked to a lower incidence of breast cancer in middle-aged Japanese women, according to one study.

Another study showed that women who ate a lot of miso soup had a lower risk of stroke.

7 – Kombucha

Kombucha is a fermented black or green tea drink. Colony friendly bacteria and yeast ferment this popular tea. It is widely consumed all over the world, especially in Asia.

There are many claims online regarding the purported health benefits of kombucha. However, there is a dearth of high-quality research on kombucha. The research available are animal studies, which may or may not apply to people.

However, because kombucha is fermented with bacteria and yeast, the properties of the probiotics are likely to provide health benefits.

8 – Pickled cucumber

Cucumbers that have been pickled in a water and salt solution are known as pickles. It is left to ferment for a while, with the help of its lactic acid bacteria. They become sour as a result of this process. Pickled cucumbers are a good source of probiotic bacteria, which can aid in digestion. It’s low in calories and high in vitamin K, which is essential for blood clotting.

Keep in mind that pickles are high in salt. On the other hand, pickles prepared with vinegar do not contain live probiotics.

9 – Making yogurt the old-fashioned way

Buttermilk is a generic word for a variety of fermented dairy drinks. There are two types of dairy:

  • traditional yoghurt
  • cultured butter milk
  • traditional yogurt

It is simply the liquid left over after making butter.

This is the only type that contains probiotics.
and is commonly referred to as a “granny’s probiotic.” India, Nepal and Pakistan are the main consumers of traditional milk.
It is low in fat and calories, but high in vitamins and minerals.
such as vitamin B12, riboflavin, calcium, and phosphorous.

cultured butter milk

Widely available in US stores, it has few benefits from probiotics…

10 – Natto

It is a fermented soybean food similar to tempeh and miso. Bacillus subtilis is a bacterial strain present in it. In Japanese kitchens, NATO is a must-have ingredient. It is usually served with breakfast with rice.

In addition to containing probiotics, natto also features the following:

  • It has a distinct smell
  • sticky texture
  • strong flavor
  • Rich in protein and vitamin K2
  • It is good for your bones and heart

A study showed that daily (natto) use was associated with improved bone mineral density in older Japanese males. This can be linked to natto’s high concentration of vitamin K2. Other research suggests that natto can help women avoid osteoporosis.

11 – Some types of cheese

Although most types of cheese are fermented, this does not mean that all of them contain probiotics.
So it is necessary to look for types of cheese through the labels placed on it and choose the ones that contain probiotics.
Examples are:

Some types of cheese
Some types of cheese
  • gouda cheese
  • mozzarella cheese
  • cheddar cheese
  • cottage cheese

Cheese is very nutritious and a very good source of protein. It is also rich in important vitamins and minerals, including calcium, vitamin B12, phosphorous and selenium. Moderate consumption of dairy products such as cheese may reduce the risk of heart disease and osteoporosis.

12 – Sourdough bread

San Francisco’s famous sourdough bread contains beneficial bacteria, and it is a bread made from sourdough flour and water. It is, of course, better than white bread because it is rich in probiotics that aid in digestion.

13 – Garlic

Garlic
Garlic

Despite the unpleasant smell of garlic.
it contains beneficial bacteria that nourish the intestines.
so it is a source of important probiotics. It improves the digestive system and stomach. It is preferable to take it directly.

14 – Green Banana

Most people avoid buying and eating green bananas and prefer to choose ripe bananas.
although green is the most beneficial, as it is a rich source of probiotics, especially resistant starch.
in addition to containing fiber, vitamins and minerals.

Green bananas provide good nutrition for the beneficial bacteria, and help protect the bones and heart from disease.

The importance of probiotics to the body

These beneficial bacteria play a role in maintaining health, and the most prominent benefits are:

Digestive health

When eating foods rich in probiotics, we ensure that the beneficial bacteria.
are in large proportions compared to the harmful bacteria that reside in the body due to the accumulation of toxins.

Thus, avoiding indigestion, promoting intestinal cleanliness, and better functioning of all digestive organs.

Healthy immune system

Probiotics ensure that the immune system is protected from bacterial infection; Because it makes the immune system work better.

This means protecting the body from many diseases, such as: diabetes, cardiovascular disease, and others.

How do probiotics work

The main job of probiotics, or good bacteria, is to maintain a healthy balance in your body. Think of it as keeping your body in neutral. When you are sick, bad bacteria enters your body and increases in number. This knocks your body out of balance. Good bacteria works to fight off the bad bacteria and restore the balance within your body, making you feel better.

  • Good bacteria keeps you healthy by supporting your immune
  • function and controlling inflammation. Certain types of good

bacteria can also:

  • Help your body digest food.
  • Keep bad bacteria from getting out of control and making you sick.
  • Create vitamins.
  • Help support the cells that line your gut to prevent bad bacteria that.
    you may have consumed (through food or drinks) from entering your blood.
  • Breakdown and absorb medications.
  • This balancing act is naturally happening in your body all of the time. You don’t actually need to take probiotic supplements to make it happen. Good bacteria is just a natural part of your body. Eating a well-balanced diet rich in fiber every day helps to keep the number of good bacteria at proper levels.

Can probiotics hurt me

For most healthy people, probiotics don’t cause any harm. There’s a lot of research around the topic of probiotics. Scientists are trying to determine when and how they should be used, as well as how effective they are.

Talk to your healthcare provider before starting a probiotic supplement.
because there are some cases where you shouldn’t be taking them.

It’s always best to have the conversation first before starting a new supplement.

Very useful sources of probiotics

Probiotics can help the body in many ways, including:

  • Promote a healthy gut microbiome
  • Rebalancing the microbiome after illness or treatment
  • Strengthen your immune system
  • Probiotics may help patients with a variety of health problems.
  • However, more research is needed to determine who will benefit from which type of bacteria.

You can take a probiotic supplement if you can’t or don’t eat any of these foods. Probiotic supplements can be purchased online.
Probiotics, found in both meals and pills.
can have a significant impact on an individual’s health.

There are several ways you can take a probiotic supplement. They come in a variety of forms, including in:

  • Foods.
  • Drinks.
  • Capsules or pills.
  • Powders.
  • Liquids.

Probiotic supplements may be combined with a prebiotic. Prebiotics are complex carbohydrates that feed the microorganisms in your gut.|
Basically, prebiotics are the “food source” for the good bacteria. They help feed the good bacteria and keep it healthy. Prebiotics include inulin, pectin and resistant starches.

How do probiotics work

The main job of probiotics, or good bacteria, is to maintain a healthy balance in your body. Think of it as keeping your body in neutral.
When you are sick, bad bacteria enters your body and increases in number. This knocks your body out of balance. Good bacteria works to fight off the bad bacteria and restore the balance within your body, making you feel better.

Good bacteria keeps you healthy by supporting your immune function and controlling inflammation.
Certain types of good bacteria can also:

  • Help your body digest food.
  • Keep bad bacteria from getting out of control and making you sick.
  • Create vitamins.
  • Help support the cells that line your gut to prevent bad bacteria.
    that you may have consumed (through food or drinks) from entering your blood.
  • Breakdown and absorb medications.

This balancing act is naturally happening in your body all of the time. You don’t actually need to take probiotic supplements to make it happen. Good bacteria is just a natural part of your body. Eating a well-balanced diet rich in fiber every day helps to keep the number of good bacteria at proper levels.

Benefits of probiotics

Benefits of probiotics
Benefits of probiotics

There are many benefits of probiotics, including the following:

Diarrhea treatment and prevention

Probiotics reduce the chances of developing diarrhea, especially while taking antibiotics, as diarrhea is a common side effect of antibiotics.

Antibiotics kill harmful bacteria, but at the same time they kill the normal percentage of good bacteria in the body.
which causes diarrhea. Therefore, one of the benefits of taking probiotics.
with antibiotics is to maintain the balance of beneficial bacteria in the digestive system, thus preventing or relieving diarrhea.

Reduce symptoms of digestive disorders
Probiotics act as a natural barrier to defending gut health.
and help control symptoms of many digestive disorders, such as constipation, diarrhea, gas and bloating.

Probiotics help relieve symptoms and treat irritable bowel syndrome, inflammatory bowel disease, and Crohn’s disease. In addition, probiotics reduce the risk of necrotizing enterocolitis by 50%.

Boost body immunity

Probiotics help boost the body’s immune system and protect against infection. Probiotics stimulate the production of natural antibodies in the body, and immune cells, such as T lymphocytes.

Lose weight and reduce belly fat
Probiotics help with weight loss in several ways.

For example.
some types of probiotic pills block the absorption of fats from food.
and encourage excretion in the stool instead of being stored in the body.

Also, probiotics help you feel fuller for longer periods of time.
stimulate more calorie burn and store less fat, thus losing weight.

Certain types of probiotics may induce weight loss more than others, for example.
Lactobacillus Gasseri probiotics are known to reduce belly fat by up to 8.5%.

It should be noted, that not all types of probiotics help in weight loss. Lactobacillus acidophilus can lead to weight gain, but more studies are needed to confirm these results.

Other benefits of probiotics include:

Reduce chronic fatigue.
Reducing the severity of respiratory infections in children by 17%.
Reducing the risk of infection and inflammation of the urinary tract in women by 50%.
and contributing to the treatment and prevention of fungal infections, especially vaginal infections.
Contribute to the treatment and relief of some types of allergies, such as skin allergies, eczema, and lactose intolerance.
heart health, by reducing bad cholesterol in the blood and controlling high blood pressure.
Maintaining a healthy brain and mental health. Probiotics reduce the risk of anxiety and depression.
Maintain oral health.
Slowing the growth of some cancerous tumors.

Probiotics side effects

Increasing the proportion of probiotics more than the normal limit causes many harm and side effects.
and the harms of probiotic capsules include:

  • Increased risk of infection in children and adults.
  • Have an allergic reaction.
  • Stomach disturbances, such as gas, bloating and diarrhea, especially in the first days of use.
    but often disappear after a while.
  • The occurrence of perforations in the intestine, and infections in the mucous membranes.
  • Weakened immune system.
  • In general, probiotics are safe.
    but you should consult your doctor before taking probiotics to determine the appropriate dose.
    as some people with weak immunity may cause some diseases.
    because probiotics contain bacteria

Probiotic Dosage

The recommended dose of probiotics in nutritional supplements ranges between 1 billion to 10 billion colony-forming units.
and beneficial bacteria must be alive in nutritional supplements when taken.

Keep nutritional supplements away from heat, moisture, or air.
Some types of probiotics may require keeping them in a cool place.

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