The 10 Best Probiotic Foods and Drinks for a Happy, Healthy Gut
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Although Probiotics may be a trendy topic right now, people have been eating foods high in probiotics for thousands of years. Probiotics are advantageous, living microorganisms that multiply in food through the process of fermentation, a prevalent practice among ancient societies around the world as a method of food preservation. These microorganisms can include a variety of bacteria and yeasts.
Since it was originally used in 1960, the term "probiotics" has undergone numerous changes, notably in terms of food labeling. In addition, according to the International Scientific Association of Probiotics and Prebiotics, probiotics are defined as microorganisms that must be able to provide hosts with specific Health benefits.
Probiotics should be called those with a proven positive impact on health. Probiotics will, however, be considered for the purposes of this article in terms of their broader definition: as food sources that may include different strains of living bacteria that support the gut microbiome.
Probiotics: How Do They Work?
Probiotics aid in achieving and preserving a healthy balance of microorganisms in the body, particularly in the gut lining. They can also aid in restoring the "good" bacteria in your body that are eliminated after taking antibiotics (which, regrettably, do not distinguish between good bacteria and those that cause infections), ultimately guarding the gut from additional harmful bacteria and enhancing the gut microbiome as a whole.
Probiotics' Health Benefits for the Body and Brain
The role probiotics play in the gut microbiome has been linked to numerous benefits for general health and wellness. Probiotics have been shown to support immune system function generally, mental health, and digestive health.
According to Amy Archer RDN, CLT, CHWC, registered dietitian nutritionist and owner of Wellness RD, "Probiotics are beneficial for the gut, but they can also be helpful for general health as they can improve your immune system and reduce the risk of infections, aid in digestion, reduce risk of harmful microorganisms, assist with nutrient absorption, and even help with vitamin production."
A growing body of studies is also demonstrating the advantages of probiotics for mental health because of the gut-brain axis, a two-way communication between the gut and the brain. Because of all the neurotransmitters it generates, such as serotonin and dopamine, which help control mood, the gut has even been referred to as a "second brain".
According to board-certified psychiatrist, author, and mental health advocate Drew Ramsey, MD, "components of the microbiome are central to mental health research and treatment." The appropriate digestion of our food and the absorption of numerous minerals and phytonutrients are both essential for maintaining mental health. Recent research demonstrates that the gut's inhabitants and the rest of our body are actively communicating biologically.
Foods High in Probiotics
A balanced, healthy gut benefits the entire body, and one of the best ways to attain a better gut is by regularly consuming more probiotic foods. Here are 20 of the best probiotic meal choices ever made (so you won't get bored).
1.Kefir
A fermented milk beverage prepared from kefir grains is known as kefir. It is one of the richest food sources of probiotics since it is fermented with both bacteria and yeasts and has its origins in the Caucasus, which is where Asia and Europe converge. Kefir is a drink that can be enjoyed on its own or combined with other foods like smoothies or overnight oats. Plant-based? No issue. A vegan coconut-based version made by Kefir Lab contains 17 different probiotic strains.
2.Yogurt and Yogurt Drinks
Yogurt and Yogurt beverages come in a variety of forms in different cultures. Milk is heated, cooled, and then mixed with two live cultures, Lactobacillus bulgaricus and Streptococcus thermophilus, to create yogurt. Even more beneficial bacterial strains may be present in some yogurts; these will be noted in the ingredients. It's likely to be a healthy source of probiotics whether you choose plain or flavored yogurt, Greek yogurt, French yogurt, Icelandic skyr, lactose-free yogurt, or a yogurt drink like Indian lassi. Just be aware that some yogurts have significantly more added sugar than others.
3.Cultured Cottage Cheese
Making cottage cheese involves culturing milk with bacteria, draining the curds while keeping them loose (rather than pressing), and whey retention. Look for cottage cheeses that say "Live Active Cultures" on the label, like this one from Good Culture, as not all of them include probiotics.
4.Labneh
Middle Eastern yogurt cheese called labneh is prepared from strained yogurt and is rich and creamy. Labneh is a strained yogurt that is even more strained than Greek yogurt, giving it a consistency more akin to cream cheese than yogurt. The probiotic benefits of yogurt are retained in labneh as long as it is made with live, active cultures and isn't heated. Although there are store-bought options available, making it at home is also quite simple!
5.Kimchi
Kimchi is a traditional Korean dish made by fermenting vegetables, primarily Napa cabbage, with various seasonings, including chili pepper, garlic, ginger, and salt. It's known for its spicy, sour, and umami flavors. Kimchi is not only a staple in Korean cuisine but also has gained popularity worldwide due to its unique taste and potential health benefits from fermentation.
6.Kvass
Kava, a traditional beverage made from the root of the kava plant, is believed to offer several potential benefits. It's commonly consumed for its relaxing and calming effects, which may help reduce anxiety and stress. However, it's important to note that scientific research on its benefits is ongoing, and there are some potential risks and concerns associated with its use. If you're considering trying kava, it's recommended to consult with a healthcare professional beforehand.
7.Tepache
Tepache is a traditional Mexican fermented beverage made from pineapple peels, sugar, and spices. Some potential benefits of tepache include its probiotic content due to the fermentation process, which can support gut health. It may also provide vitamins, minerals, and antioxidants from the pineapple peels. However, like any food or drink, moderation is key, and individual reactions can vary. If you're considering incorporating tepache into your diet, it's always a good idea to consult with a healthcare professional.
8.Sour Pickles
Sour pickles, also known as fermented pickles, offer several benefits. They are a source of probiotics, which can promote gut health. They also contain antioxidants and vitamins like vitamin K and vitamin C. Additionally, the fermentation process can enhance the bioavailability of nutrients. Just be mindful of their sodium content if you're watching your salt intake.
9.Fish Sauce
Fish sauce is a condiment commonly used in Southeast Asian cuisine. It's made from fermented fish and salt, and while it adds flavor to dishes, it also offers some potential health benefits. Fish sauce is a source of protein and minerals like calcium and phosphorus. It can also provide umami flavor without the need for excessive salt. However, like any condiment, moderation is key due to its high sodium content. As with any dietary consideration, it's best to consult a healthcare professional for personalized advice.
10.Umeboshi
Umeboshi, a Japanese pickled plum, is believed to offer several potential benefits, including aiding digestion, promoting alkalinity in the body, and providing a source of vitamins and minerals. It's often used in traditional medicine for its potential to relieve fatigue and nausea. However, as with any food, individual responses can vary, so it's important to consume them in moderation and consult a healthcare professional if you have specific health concerns.
