17 Probiotic Foods that are Super Healthy

Probiotic food items are food varieties that contain live microorganisms. They are like the beneficial microorganisms found in the human gut. These microorganisms are also recognized as “helpful” or “good” bacteria. They are valuable for your well-being. It is on the grounds that they assist with keeping the gut healthy. There are microorganisms (known as gut flora) present in the digestive system of our body. These bacteria produce vitamin B and K. They stimulate enzymes and break down certain food components. This assist with minimizing the amount of feces in the body. It supports the immune system and promotes the development of antibodies.  Probiotics may have a range of medical advantages. Some common probiotic foods include yogurt, kefir, sauerkraut, kimchi, tempeh, and miso. Let’s see some 17 probiotic foods that are super healthy:

1. Yogurt

Yogurt is a healthy food. It is an excellent source of calcium, protein, and other beneficial nutrients. Here are few likely advantages for adding yogurt to your eating routine. Yogurt contains helpful microbes also known as probiotics. It can assist in improving the balance of good and bad bacteria in the gut. This can improve digestion and lower the risk of some stomach related issues. The probiotics in yogurt may help support the immune system. It improves the development of antibodies and white blood cells. Yogurt contains less calories and are rich in protein. This makes it a decent choice for people attempting to lose or maintain their weight. Yogurt may reduce the risk of specific medical problems. They are high blood pressure, osteoporosis, and certain types of cancer. The calcium and protein in yogurt are beneficial for our well-being. It also enhances appearance of the skin.

2. Kefir

Kefir contains kefir grains and is a fermented milk drink. They are a blend of lactic acid microorganisms and yeasts. It is like yogurt, but it has a slender consistency and a bit sour taste. Kefir is transformation of kefir grains to milk and permitting the mixture to ferment for some time. The finished product is a tangy, effervescent drink. It is rich in probiotics, which are valuable microorganisms. They can enhance the balance of good and bad microorganisms in the stomach. Kefir is rich in calcium, protein, and other nutrients. It is also lower in lactose than regular milk. This helps people with lactose intolerance to digest the food in an easy manner.

3. Sauerkraut

Sauerkraut is a kind of cabbage that is fermented. It is popular in many parts of the world. We can get sauerkraut by cutting cabbage and fermenting it in a mixture of salt and water. The fermentation is beneficial in preserving the cabbage. It gives a distinctive sour flavor. Sauerkraut is a good source of probiotics. It comprises of beneficial microorganisms that can help improve the equilibrium of good and bad bacteria in the gut. It is also a decent source of minerals and vitamins, including vitamin C, iron, and calcium. Sauerkraut is often served as a side dish, but we can also use it as a topping for sandwiches and other dishes.

4. Tempeh

Tempeh is a fermented soybean product. It is popular in many parts of the world, particularly in Indonesia where it originated. W can make it by cooking and hulling soybeans, and then fermenting them with a starter culture. The finished product is a firm, dense cake that has a nutty flavour. Tempeh is a good source of protein, fibre, and various nutrients. It has many health benefits. Tempeh is high in the amino acid lysine. It is important for proper growth and development. Tempeh is often used as a meat alternative in vegetarian and vegan dishes. We can slice, dice, or crumble and use it in a variety of dishes. This includes stir-fries, sandwiches, and soups. The fermentation process used to make tempeh may make it easier for the body to digest. They are better than other soy products, such as tofu.

5. Kimchi

Kimchi is a traditional Korean dish. We have to ferment vegetables, usually Napa cabbage, with spices and a variety of seasonings. There are many types of kimchi. People don’t use vinegar for fermentation. They ferment kimchi by adding salt and sugar as per their taste. Kimchi is popular for its spicy, tangy flavour. It also has many health benefits. Kimchi helps to protect the immune system. It also improves bad breath and chronic halitosis.  There are a lot of vitamins, minerals, and fibre in kimchi. It is rich in iron, antioxidants and probiotics. Koreans eat kimchi with every meal of the day.

6. Miso

Miso is a traditional Japanese condiment. We have to ferment soybeans, salt, and a grain, such as rice or barley to get miso. It has a salty, savoury flavour and adds taste in a variety of dishes. They may be soups, sauces, and marinades. Miso is usually made by first cooking the soybeans and the grain. We then have to crush and mix them with a starter culture called “koji.”.  Allow the mixture to ferment for several weeks or months. The finished product is a thick paste that can range in colour from white to brown. It depends on the type of grain we use and the length of fermentation. Miso is a staple in Japanese cuisine and is also used in other parts of the world.

7. Kombucha

Kombucha is a fermented tea drink. We can make it by adding a culture of bacteria and yeast, known as a “scoby,” to sweetened tea. The scoby ferments the tea, producing a fizzy and sour drink. Kombucha is rich in probiotics. It has beneficial bacteria that can help improve the balance of good and bad bacteria in the gut. Kombucha is often flavoured with fruits, herbs, or spices to give it a more complex flavour. It has many health benefits like good digestion, strong immune system, etc. We should understand that raw kombucha may contain small amounts of alcohol. It is because the fermentation process can produce a small amount of ethanol.

8. Traditional buttermilk

Traditional buttermilk is the liquid that we can make by churning butter from cream. We can make it by adding microorganisms to milk and permitting it to ferment, that provides it a tangy, sour flavour. The bacteria used to make traditional buttermilk are different from the probiotics found in other fermented dairy products. They may be yogurt or kefir. Traditional buttermilk is a good source of calcium, protein, and other nutrients. It is in many cases used in cooking and baking to add flavour and moisture to the food. We can consume it on its own as a refreshing drink. It can be a by-product of butter-making. We can make it by adding a specific type of bacteria to low-fat or non-fat milk to give it a sour flavour. This kind of buttermilk in some cases is referred to as “cultured buttermilk.”

9. Natto

Natto is a traditional Japanese food produced using soybeans. It has a aromatic, pungent smell and a slimy, sticky texture. It is often enjoyed for breakfast in Japan, and we can serve it over rice with soy sauce and mustard. Natto is a good source of protein, fibre, and various nutrients. It has many health benefits. Natto has rich content of enzyme-nattokinase. It has blood-thinning properties and might be helpful for heart health. Natto is also a rich source of probiotics. They are valuable microbes that can assist in improving the equilibrium of good and bad bacteria in the stomach.

10. Kvass

Kvass is a traditional fermented drink. It is famous in certain parts of Eastern Europe, including Russia and Ukraine. We can make kvass by fermenting a variety of ingredients. It may be bread, fruit, and herbs, in water. The finished product is sour and sweet drink. We can improve the flavour by adding natural foods and spices. Kvass is a decent source of probiotics. They are essential bacteria that can help improve the balance of good and bad bacteria in the stomach. It is an excellent source of antioxidants. This helps to safeguard the body from the harming effects of free radicals. Kvass is often enjoyed as a refreshing, low-alcohol alternative to beer. People may use it as a base for other fermented drinks, such as fruit kvass.

11. Raw cheese

We can make raw cheese from unpasteurized milk. There is no need to heat this cheese to a temperature high enough to kill off bacteria, both good and bad. Many people believe that raw cheese has a superior flavour and texture. It is more nutritious because we don’t have to heat it on high temperature for pasteurization. In any case it is essential to take note that raw cheese can carry a higher risk of food contamination. This is because pasteurization kills harmful bacteria present in the milk. As a result, it is important to handle and store raw cheese in a careful manner. This will help to prevent the development of destructive bacteria. Raw cheese is also more prone to spoilage than pasteurized cheese. So, we should consume it within a shorter time after buying it.

12. Apple cider vinegar

Apple cider vinegar is a type of vinegar that comes from fermented apple cider. It is a popular natural remedy that has many health benefits. We can make apple cider vinegar crushing apples. Then add yeast to the resulting liquid to start the fermentation process. The vinegar is then aged for several months or years, which gives it its amber colour and complex flavour. Apple cider vinegar is a good source of acetic acid. It has antibacterial and antiviral properties. It is also a good source of various vitamins and minerals. This includes potassium, calcium, and magnesium. Apple cider vinegar is often used in cooking and as a natural cleaning agent. It is a popular ingredient in homemade beauty products. Apple cider vinegar can be harsh on the digestive system if consumed in large amounts. It can also erode tooth enamel if it is not diluted in a proper manner.

13. Pickles

We can make pickles by soaking cucumbers in a vinegar or brine solution. They are a popular snack and are often used as a condiment on sandwiches and other dishes. We can also add salt, and spices to the mixture. Pickles are available in the market. There are many different types of pickles. They may be bread and butter pickles, dill pickles, and sweet pickles. Pickles are a good source of antioxidants. They have many health benefits.  The benefits are good digestion and a low risk of certain health conditions. It is important to note that store-bought pickles may be high in sodium. They have high salt content of the brine solution in which we soak vegetables.

14. Raw milk

Raw milk is milk that we don’t pasteurize or heat to a high temperature to kill off bacteria. We consume this milk in its natural, unpasteurized state. Many people believe that raw milk has a superior flavour and texture to pasteurized milk. They also find it more nutritious as we don’t have to heat it on high temperature. But it is important to note that raw milk can carry a higher risk of food poisoning. Pasteurization kills harmful bacteria that may be present in the milk. As a result, it is important to handle and store raw milk in a careful manner. This will help to prevent the growth of harmful bacteria. Raw milk is also more prone to spoilage than pasteurized milk. We should consume within a shorter time after buying it.

15. Sourdough Bread

Sourdough bread is a type of bread that contains sourdough starter. It is a fermented mixture of flour and water. We can use the starter in place of commercial yeast to leaven the bread. Sourdough bread is common for its distinctive tangy flavour and chewy texture. We can make it by mixing the sourdough starter with flour, water, and salt to form a dough. Allow mixture to rise. The dough is then shaped into loaves and baked. It is beneficial for people with gluten sensitivities to tolerate sourdough. Regular bread contains commercial yeast. We can make sourdough bread with a variety of flours, including wheat, rye, and spelt.

16. Soy Sauce

Soy sauce is a dark salty sauce. We can make it by fermenting soybeans, wheat, and salt. It is a staple condiment in many East Asian cuisines. We can use soy sauce to add flavour to a wide variety of dishes. It can be stir-fries, marinades, and soups. We can make this sauce by mixing cooked soybeans and wheat with a starter culture of mold and bacteria. Allow the mix to ferment for few months. The fermented liquid is then pressed to extract the soy sauce, which is then aged and bottled. Soy sauce is an adequate source of umami, which is the savoury “fifth taste” that is frequently mentioned as “meaty” or “brothy.” There are various sorts of soy sauce available in the market. The light soy sauce, which is lighter in colour and tastes milder. Dark soy sauce, is dark in colour and has a stronger robust flavour.

17. Turshi

Turshi is a type of pickled vegetable. It is popular in many parts of the Middle East, including Turkey and Lebanon. We can make it by pickling a variety of vegetables. They can be eggplant, cucumbers, peppers, and carrots, in a vinegar or brine solution. We can add flavour to turshi with spices, such as dill, coriander, and garlic. We can serve it as a condiment or appetizer. Like other pickled vegetables, turshi is a good source of antioxidants. It is important to note that turshi and other pickled vegetables may be high in sodium. It may be due to the high salt content of the brine solution in which we soak turshi.

FAQ,s