10 Best Probiotic Foods

Probiotics are bacteria, which are good for the gut microflora. Probiotic products have a huge role in colonizing the microbiota with “good” bacteria.
Everyone knows that probiotics are useful for digestion, but it is only one of their many functions. In previous articles, we analyzed the roles and influence of good bacteria in the gastrointestinal tract on our bodies: strengthening the immune system, absorption of nutrients from food, controlling weight gain and weight loss, and many more.
Lack of probiotics may lead to different symptoms of dysbacteriosis: indigestion, skin issues, weakening immune system, and a lot more.
We will now name you the10 best probiotics:

  1. Yogurt. One of the record-breaking probiotic foods. You can buy premade yogurt, but if you want it to contain the most probiotics, then it should be natural and sugarless. Yogurt can also be self-made using sourdough. Regularly eating yogurt prevents microbiota disorders and related diseases
  2. Kefir. Useful product option that is rich with probiotics from the dairy products section. All dairy products have undoubted benefits for the work of the gastrointestinal tract. For people, who are lactose intolerant, these products may cause discomfort after consumption, so it is important to monitor individual reactions.
  3. Sauerkraut. This vegetable during preparation goes through natural fermentation with the formation of a number of beneficial bacteria, vitamins, microelements, and antioxidants. It must be prepared using only salt and other vegetables. This way it will bring maximum benefit to your intestines.
  4. Kimchi. It is a Korean relative of sauerkraut, for its preparation it requires Chinese cabbage (Beijing cabbage can also be used), garlic, onions, carrots, sauces, and ferment for 14 days.
  5. Tempe. It is a fermented soy product. Today, it is considered to be high-protein and is used as a meat substitute. During fermentation, the amount of phytic acid decreases, which increases the absorption of beneficial vitamins and trace elements that are contained in this product. Also, this product, due to the passed fermentation stages, becomes very useful for our intestines and is an excellent option for probiotics in our diet.
  6. Miso. It is a variant of fermented soybeans, rice, barley, wheat, and molds. An excellent source of protein for vegetarians and a great product for the health of our microbiome.
  7. Natto. This is another Japanese dish made from fermented soybeans. Their advantage is that, in addition to probiotics, they are rich in vitamin K2, which ensures not only the health of our gastrointestinal tract, but also bone health.
  8. Pickled cucumbers. These are cucumbers, that have undergone natural fermentation and were prepared by only adding salt. They are also an excellent probiotic product. This category can also include tomatoes and any other vegetables, in the preparation and preservation of which we only use salt, and they go through the fermentation stage.
  9. Some types of cheese. Many types of cheese are also made by fermentation, but the good bacteria survive and end up on our tables only in some types of cheese, such as Gouda, Mozzarella, Cheddar, and cottage cheese.
  10. Apple vinegar. This product also contains probiotics, it can be used by adding up to 1 tbsp per day to salads in the form of seasoning.
At least one of these products should be present in your diet every three days. Your gut bacteria can't talk, don't hurt, and don't signal that they need food or certain conditions to reproduce. It is very important to take care of them. It lies in simple rules throughout life.
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