Probiotics are live bacteria and yeasts that are good for your digestive system. They are often referred to as “friendly” bacteria because they help keep your gut healthy. Incorporating probiotic-rich foods into your diet can have numerous health benefits, including improved digestion and a stronger immune system. Here are three foods that contain probiotics:
You can take probiotics as a dietary supplement, or you can get them through fermented foods and drinks. In general, food and drink sources might help to promote a greater diversity of microbes in your biome, which is good for maintaining your general health. Some food sources may also include prebiotics, the fibers that probiotics need to feed on to thrive. While easy to mix up, probiotics are not to be mistaken for prebiotics found in these plant foods.
Inflammatory bowel disease (IBD) is a chronic inflammatory disease that includes ulcerative colitis and Crohn’s disease [30]. The exact cause of IBD is unknown but is probably a combination of inherited and environmental factors, including genetic alterations and immune system dysfunction [31]. Various treatments for IBD, including oral steroids and other medications, are available, but no cure exists. Probiotics usually exert their effects in the gastrointestinal tract, where they may influence the intestinal microbiota. Probiotics can transiently colonize the human gut mucosa in highly individualized patterns, depending on the baseline microbiota, probiotic strain, and gastrointestinal tract region [4]. We don’t fully understand how it all works yet, or what effects probiotics might have within these body systems, if any.
While you can get these little digestive-boosting bacteria from supplements, there are also plenty of foods that contain naturally occurring probiotics. Healthy bacteria are sometimes able to survive the cheesemaking and aging processes, meaning probiotics are still present in the cheese when you eat it. For example, a June 2014 study in the Journal of Applied Microbiology found that probiotics survived the cheddar cheese-making process. Similarly, a November 2012 study in the Journal of Dairy Science found that beneficial bacteria can also survive mozzarella’s manufacturing process. Like any yogurt with live and active cultures, it’s loaded with natural probiotics.
It is also present in animal gut—pigs, rats, some marine/freshwater fish, as well as certain poultry have probiotics lurking in their insides. Olives that are brine-cured are an excellent source of probiotics. Like with salted gherkin pickles, be sure to select a product that is organic first. Next, be certain that your olives aren’t made from a huge manufacturer and try to select a smaller company that advertises probiotics. It is similar to yogurt, but because it is fermented with yeast and more bacteria, the final product is higher in probiotics and lower in lactose, making it a suitable choice for many who are lactose-intolerant.
The treatment significantly improved symptoms in participants with moderate-to-severe forms of the disease but not in those with mild forms. A Cochrane Review of 39 RCTs of single probiotics and probiotic mixtures for the treatment of eczema in 2,599 participants age 1 to 55 years (most were children) found that probiotic treatment might slightly reduce SCORAD scores. However, the researchers concluded that the differences were not clinically significant and that the current evidence does not support the use of probiotics for eczema treatment [17]. Some people take a daily probiotic supplement to maintain their general wellness. You might want to do this if you’re prone to gut health issues and you notice it helps.
1. Yogurt
Fermented beets undergo a similar process to fermented pickles and may contain some live and active cultures, along with other nutrients like folate, iron and manganese. Paracasei according to one study, but larger studies are needed to confirm this. To reap the greatest benefits of raw fermented beets, choose those made by natural fermentation or with raw, unpasteurized vinegar. Some varieties of pickled beets may pack in extra salt and added sugars, so check the labels.
Kefir, sourdough bread, and sauerkraut are good sources for Lactobacillus strains. According to dietitian Samantha Cassetty, RD, “Like other fermented foods and veggies, kimchi is rich in beneficial probiotics.” It is recommended to eat one serving of kimchi daily. Start with 1g if new to eating kimchi, and consume more if you wish. Both LGG and Saccharomyces boulardii have been shown to reduce the risk of AAD. However, when the 445 children and 1,052 adults were evaluated separately, the difference was statistically significant in children only. Although the optimal dose of LGG is unclear, 1 to 2 x 1010 CFU/day reduced AAD risk in children by 71% [29].
Yogurt is perhaps the most well-known source of probiotics. It contains live cultures such as Lactobacillus bulgaricus and Streptococcus thermophilus, which can help restore the natural balance of bacteria in your gut. When choosing yogurt, opt for varieties that specifically mention the presence of live and active cultures on the label.
2. Kefir
Kefir is a fermented milk drink that is similar to yogurt but has a thinner consistency. It is packed with probiotics like Lactobacillus kefir and Bifidobacterium bifidum. Kefir also contains a wider variety of strains compared to yogurt, making it a potent source of beneficial bacteria for your gut.
3. Kimchi
Kimchi is a traditional Korean dish made from fermented vegetables, typically cabbage and radishes. It is seasoned with various spices and has a tangy flavor. Kimchi is rich in probiotic strains like Lactobacillus kimchii and Lactobacillus brevis. Consuming kimchi regularly can help promote a healthy gut microbiome.
By incorporating these probiotic-rich foods into your diet, you can support your digestive health and overall well-being. Remember to consume a variety of probiotic sources to maximize the diversity of beneficial bacteria in your gut. Consult with a healthcare professional if you have any specific health concerns or conditions related to gut health.
