10 Probiotic Foods to Add to Your Diet

You probably know that probiotics are helpful intestinal bacteria that ensure proper functioning of our digestive system. But do you really know how you can get “infected” by them? We’ve got an answer for you. Well, 10 answers, really. There is a whole list of probiotic foods that you can include into your diet to boost its health benefits. Remember though that the healthiest of healthy foods are organic; so, if there is a variety of options, make sure you choose the organic one.

Yogurt

Bowl of yogurt with a wooden spoon

The poster child of probiotic foods is, of course, yogurt, especially if it is hand made from goat milk, which is loaded with extra forms of probiotics:

  • acidophilus,
  • bifidus,
  • bulgaricus,
  • lactobacillus,
  • and thermophillus.

However, you should always read the package in order to avoid consuming unwanted – or even unhealthy – ingredients like sweeteners and flavors, both natural and artificial.

Yogurt Recipe

Raita (Indian Yogurt Sauce)

Kefir

Jar of kefir on a wooden table

Another probiotic-rich food is kefir. It is a fermented dairy product much similar to yogurt, loaded with both healthy live cultures and antioxidants.

Sauerkraut

Sauerkraut in a glass jar

Fermented cabbage, also known as sauerkraut, is a wonderful source of probiotic bacteria, as well as a wide range of vitamins (B, A, E, and C). Moreover, sauerkraut is known to reduce allergy symptoms!

Dark Chocolate

Squares of dark chocolate on a wooden table

Some quality confectioner brands add probiotics to their dark chocolate (up to four times as much as many dairy products contain!)

Dark Chocolate Recipe

Liqueur & Chocolate Creams

Microalgae

Wooden ladle full of superfood spirulina

Superfoods like spirulina, chlorella and other microalgae do not contain probiotic bacteria themselves, but they have been proved to increase the amount of bifidobacteria and Lactobacillus in the human digestive system.

Spirulina Recipe

Apple Rings with Spirulina

Miso Paste

Bowl of miso paste and beans in the background

A traditional Japanese food paste and medicine called miso is made from fermented cereal crops and beans. Miso is a great digestive regulator and a basis for the simplest probiotic rich meal ever – the only thing you have to do is to dissolve a tablespoon of miso in a bowl of hot water and your soup is ready! The paste is also known for its alkalinizing and anticarcinogen properties.

Pickles

Pickled cucumbers in a jar

Believe it or not, those yummy crispy pickles are an excellent probiotic food, too!

Pickles Recipe 

Tempeh

Slices of fried tempeh on a wooden spatula

If your vegan diet got you fed up with protein-rich tofu, try replacing it with tempeh. Made from soy beans, it is a low-sodium product loaded with vitamin B12. You can eat your tempeh uncooked, crumbled onto salad, you can also bake or sautee it. Make sure, however, that you cook it in the right way in order not to deprive yourself of the low-sodium benefits of the food.

Kimchi

Ready-to-eat kimchi

A spicy alternative of sauerkraut called kimchi is very popular in Korea. If you have no objection to spicy foods, then do put kimchi on your menu to enjoy a host of benefits: this Asian food is rich in beta-carotene, iron, calcium and a variety of vitamins (A, C, B1, and B2)!

Kimchi Recipe:

Smoked Turkey Ramen

Kombucha Tea

Kombucha tea in a jar and a glass

The final probiotic food we’d like to tell you about is kombucha tea. It is a fermented tea that is believed to boost energy and even help to lose weight. However, if you have a problem with candida, you’d better avoid the drink altogether.

Try to choose recipes that call for at least one of the foods above if you want your digestive system to run like a clock. And if none of the 10 products made your mouth water, don’t worry! You can always get your healthy bacteria from probiotic supplements!

 



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