Probiotic foods: an overview of the effects and benefits for our health!

A healthy intestinal flora helps fight infection and promotes our health. Probiotics – both in the form of dietary supplements and foods strengthen our immune system and have been touted as a remedy for a variety of diseases. So they should help with digestive problems, allergies, obesity and even depression. Translated from the Greek, “probiotics” means “for life”. Probiotic foods contain a very high amount of living microorganisms such as bacteria and yeast, which build up our intestinal flora and strengthen the immune system. In our article we will tell you which foods are particularly rich and why it is worth integrating them into your menu.

Sauerkraut healthy benefits what are probiotic foods

Up to 500 different types of bacteria live in our intestines, which are of great importance for our digestion and immune system. Probiotics are a combination of living bacteria and yeast that help keep our body healthy and functioning properly. The most important of these are the lactic acid bacteria, which are acid-tolerant and can spread further in the intestine. A good balance in the intestine ensures a healthy intestinal flora, also called a microbiome. The microbiome is a complex ecosystem that is made up of a large number of fungi, viruses and bacteria.

What Are the Benefits of Taking Probiotics?

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Not all probiotics are the same – the different bacteria also have different effects on our health. The most common and important are Lactobacillus acidophilus and Bifidobacterium. In addition, each person has an individual “collection” of it, and what works well for one person cannot help anyone else. And while further research in this area is needed, it has been shown that consuming probiotic foods can be beneficial in treating or preventing the following ailments and diseases:

  • diarrhea
  • constipation
  • Irritable bowel syndrome
  • Urinary tract infections
  • Ulcerative colitis
  • H. pylori
  • Acne and eczema
  • depressions

The following probiotic foods should be included in your diet

Probiotic Food List Is Yogurt Healthy What Is Probiotics

To keep your gut flora healthy and meet the need for probiotics, you don’t need to buy expensive pills or supplements. In fact, there are a variety of probiotic foods that are delicious and incredibly versatile to enjoy. However, so that you can benefit from its positive effects, it is recommended that you consume it daily and over a longer period of time. Fermented foods in particular contain a large number of bacteria and yeasts that benefit our bodies. In order to give you a better overview, we have put together a probiotic food list and its advantages for you below.

  • Yogurt – Yogurt is made from milk by fermenting it with lactic acid bacteria. It is undoubtedly one of the best and best known sources of probiotics. Yogurt is particularly rich in the bacteria Lactobacillus and Streptococcus thermophilus. These bacteria improve our intestinal flora and mainly help with symptoms such as diarrhea or constipation, but according to the latter, they can also relieve symptoms of depression. Due to the high calcium content, regular consumption of yogurt improves bone density and can prevent high blood pressure. However, please note that these properties do not apply to all types of yoghurt, but only to natural yoghurt. Pay attention to a longer expiry date and avoid products with added sugar or those with a reduced fat content.

natural probiotic foods fermented kefir effect health

  • kefir is a fermented milk drink that is produced by adding the so-called kefir tubers to cow or goat milk. Kefir tuber is a milk mushroom that contains not only lactic acid bacteria, but also yeast. Kefir can contain up to 40 strains of bacteria, making it one of the best natural probiotic foods out there. However, since it has a fermented and slightly sour taste, the milk drink is not for everyone. In addition, kefir is very rich in magnesium and calcium and contains high amounts of vitamins B2, B12 and D. Regular consumption regulates blood pressure, has an anti-inflammatory effect and improves bone density. In addition, kefir is almost lactose-free and is therefore ideal for people who suffer from lactose intolerance. And the best thing? You can easily make your own kefir at home!
  • Sauerkraut – Whether as a side dish or salad – sauerkraut is one of the most popular probiotic foods in many countries, including Germany. Little is known, however, that it contains plenty of lactic acid bacteria as well as fiber and vitamin C. These result from the fermentation process, which makes it easier to digest and ensures the typical sour taste. However, when buying, you should make sure that the sauerkraut has not been pasteurized, as the active bacteria are killed by the heating and pasteurization. An added bonus is that it is very rich in lutein and zeaxanthin – two antioxidants that are very important for eye health.

Fermented foods strengthen the immune system and the intestinal flora

Kimchi Recipe Natural Probiotic Foods Healthy Eating Tips

  • Kimchi is also known as the spicy cousin of sauerkraut and is a staple in Korean cuisine. It contains lactobacillus and other lactic acid bacteria that aid digestion. While it is mainly made from cabbage, other vegetables can also be used. During the fermentation, garlic, chili powder and ginger are added, which ensure the typical red color and the pungent taste. Adding fermented foods to our diet is one of the easiest ways to do something good for our gut. In addition, kimchi is very rich in fiber, proteins and vitamins A, C, K12 and B12 and is not for nothing considered one of the healthiest foods in the world.
  • Tempeh is made from fermented soybeans similar to tofu, but is somewhat firmer and has a nutty, slightly earthy taste. Originally from Indonesia, thanks to its meat-like texture, it has become a popular protein-rich, vegan meat substitute worldwide. Tempeh is very rich in Bifidobacterium bifidum – a bacterium that can be particularly beneficial for diarrhea, constipation and gastrointestinal complaints.

Kombucha tea effect probiotic foods without milk

  • Kombucha is a healthy probiotic drink and is made from black or green tea. The Kombucha mushroom, which is added to the tea, ensures the fermentation. Fermentation produces a lot of lactic, acetic and carbonic acid as well as small amounts of alcohol. Depending on the variety, kombucha may even contain caffeine. Scientific studies have shown that regular consumption of the tea has a positive effect on the intestinal flora, has an antibacterial effect and can even help with anxiety. However, you can only benefit from these properties if there are enough bacteria and microorganisms in the drink. Unfortunately, this does not apply to most varieties that are available on the market.
  • Miso – If you’ve ever had sushi in a Japanese restaurant, you were probably offered a bowl of miso soup as an appetizer. The spicy paste mostly consists of fermented soybeans and cereals such as rice and should not be missing from our probiotic food list. The paste gets its light sweet-sour taste from the longer fermentation, which can take up to 12 months. Miso also contains all 9 essential amino acids and is therefore one of the most effective vegan, probiotic foods.

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  • Sour cucumbers together with sauerkraut are a real German classic. When placed in a mixture of water, sugar, salt and herbs, they are an excellent source of healthy probiotic bacteria and have a positive effect on the immune system and digestion. With only 11 calories per 100 grams and no fat, they are the perfect low-calorie snack in the evening. When purchasing, it is important to note that pickled cucumbers do not contain live probiotics. It is therefore recommended to pickle cucumbers or other vegetables of your choice at home.
  • Natto also consists of fermented soybeans and is a classic Japanese national dish that has a distinctive smell and strong taste. It contains the bacterium Bacillus subtilis, which strengthens our immune system and promotes digestion. It also has an extremely high content of vitamin K12 – a vitamin that is important for bone health and the cardiovascular system and improves skin elasticity. Natto contains a powerful anti-inflammatory enzyme called nattokinase, which has been shown to prevent blood clotting and is loaded with protein.

Probiotic foods list which cheese is healthy

  • Cheese – Everyone now knows that cheese is healthy and an excellent source of protein. Little is known, however, that some cheeses also count as probiotic foods. The living lactic acid bacteria come mainly from aged cheeses such as Cheddar, Parmesan, Gouda or also cottage cheese and mozzarella. The longer the cheese ages, the more bacteria it contains. And one more thing to consider – the cheese must be made from raw and unpasteurized milk.
  • Apple Cider Vinegar is a real all-rounder and is one of the best-known natural probiotic foods. It is made from apples that first ferment into cider, from which vinegar is then extracted. But not all apple cider vinegars are the same. So when buying, make sure you choose a natural apple cider vinegar. You can recognize them best by the spider web-like substance and the color – it should be slightly cloudy and brown.

How to add more probiotic foods to your diet?

Probiotic Food Examples Pickled Cucumbers Healthy

After knowing the most effective probiotic foods and their benefits, you may be wondering how best to incorporate them into your meal plan. First, try making a few simple and small changes. Instead of drinking soda, juices or energy drinks, try replacing them with fermented drinks like kefir or kombucha. A bowl of plain yogurt with fresh berries and honey for breakfast is not only healthy, but also incredibly tasty and refreshing. Make some variety when cooking and use kimchi and miso to add flavor to your dishes. Apple cider vinegar is a great addition to salad dressings and vinaigrettes. The trick is to get creative and not be afraid to experiment with new ingredients.

Miso soup healthy natural probiotic food healthy eating tips

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