Top 10 Probiotic Foods to Keep You Healthy | Nutrition

Top 10 Probiotic Foods to Keep You Healthy | Nutrition

 

Scientists are continuously learning the link between the human body and the bacterial communities that live in it. According to the National Institutes of Health (NIH), approximately 90% of cells in our body is made up of fungi, bacteria, or otherwise non-human. These micro, non-human communities affect us from our body weight to as little as a pimple on our cheek.
 
One of the most important bacterial communities in our body is the microbiome. It is the trillions of bacteria that live in the gut. However, not all bacteria in the gut are good for our health. There are other strains that raise our risk for disease. The right balance of bacteria in the gut can keep us healthy in the long term.
 
To keep our microbiome in balance, we should add certain probiotic and prebiotic foods in our diet. Probiotics are gut-friendly bacteria that act similarly as the good-bacteria colonies in our gut. Prebiotics meanwhile, are a type of plant fiber that nourishes good bacteria. They are often found in fruits and vegetables such as chickpeas, bananas and artichokes. Both are important in keeping and building a healthy microbiome. For now, let’s discuss the best probiotic-filled foods that you should consider adding to your diet.
 
#1 Sauerkraut

Sauerkraut also has fiber and immune system-boosting compounds. Add it as a side dish to a meal of lean meats.

#2 Cottage Cheese

Cottage cheese is filled with calcium, so it’s great for your bones. Mix it with walnuts and fruit. You can also add cucumber slices, olive oil, and a pinch of salt and pepper to it.

#3 Yogurt

Yogurt is probably the best example of a food with probiotics considering it’s a fermented food. Some products even have added probiotics like Lactobacillus casei and Lactobacillus acidophilus. Both can help increase good bacteria in your gut.

#4 Kimchi

Kimchi can also reduce your risk of developing cancer. You can eat it with brown rice or simply enjoy it as a side dish to your meals, especially lean meats.

#5 Miso

Miso also has magnesium, iron, calcium, and protein. Create soups with it by mixing it with sesame oil, soy sauce, and mirin.

#6 Kombucha

Kombucha, a fermented tea, also has antioxidants that support the immune system. However, you should only drink it in moderation because its lactic acid content.

#7 Pickles

Pickles also provides vitamins a and K. It also has potassium, which is good for your heart.

#8 Apple-cider vinegar

The acetic acid in apple-cider vinegar aids digestion. It is also linked to weight loss, and normal blood sugar levels. However, keep your total intake at or below four tablespoons per day. Don’t forget to mix each tablespoon of apple-cider vinegar to a glass of water before drinking.

 
#9 Parmesan cheese

Fermented cheeses like parmesan also contain important nutrients like calcium and protein.

#10 Tempeh

Tempeh is a protein substitute that’s made from soybeans. Simply use it instead of meat in your dishes. It has anti-tumor and anti-inflammatory effects. It also provides healthy monounsaturated and polyunsaturated fats.

 
Probiotic Supplements
 
You can also take probiotic supplements. Check out our collection of probiotic supplements here.
 
 

 
References:
 
Microbes in the human body
https://mpkb.org/home/pathogenesis/microbiota
 
The Impact of the Gut Microbiota on Human Health: An Integrative View
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5050011/
 
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