Adding probiotics to your diet might benefit your health. Options include yogurt, sauerkraut, miso, and tempeh. If you’re considering adding probiotics to your diet, here are some ideas to get you started.
Probiotics may benefit your health in several ways.
If you’d like to add probiotics to your diet, here are some ideas to help get you started.
Yogurt is one of the best sources of probiotics.
It’s made by fermenting milk, mainly using lactic acid bacteria and bifidobacteria.
According to a 2022 systematic review, potential health benefits associated with eating yogurt and other fermented health products
- improved bone, heart, and gastrointestinal health
- reduced risk of diabetes
- reduced risk of breast and colon cancer
- improved weight management
However, not all yogurt is equal. Some do not contain live probiotics, so make sure to choose yogurt with “active” or “live” cultures.
Also, be on the lookout for high amounts of added sugar, even if the product is labeled “low fat” or “fat-free.”
Kefir is a fermented probiotic milk drink made by adding kefir grains to cow’s or goat’s milk. The grains are not cereal grains but cultures of lactic acid bacteria and yeast that look a bit like cauliflower.
Kefir may also be a good option for some people with lactose intolerance, as it contains less lactose than milk.
Kefir contains several major strains of friendly bacteria and yeast, making it a more diverse and potent probiotic source compared to yogurt.
Sauerkraut is finely shredded cabbage fermented by lactic acid bacteria. It’s a traditional food popular in many countries, especially Eastern Europe.
Sauerkraut has a sour, salty taste. People often use it on top of sausages or as a side dish.
In addition to its probiotic qualities, sauerkraut is
Sauerkraut also contains the antioxidants lutein and zeaxanthin.
Make sure to choose unpasteurized sauerkraut, as pasteurization kills the live and active bacteria.
Tempeh is a fermented soybean product that is compacted into a firm patty.
Originally from Indonesia, tempeh has become popular worldwide as a high protein meat substitute. People describe its flavor as nutty, earthy, or mushroom-like.
Though soybeans are typically high in phytic acid, a plant compound that impairs the absorption of minerals like iron and zinc, fermentation
Kimchi is a fermented, spicy Korean side dish. Cabbage is usually the main ingredient, but other vegetables can also be used.
Kimchi is flavored with a mix of seasonings, including red chili pepper flakes, garlic, ginger, scallions, and salt.
It contains the bacteria Lactobacillus kimchii and other lactic acid bacteria that may benefit digestive health.
Kimchi made from cabbage is high in some vitamins and minerals, including vitamin K, riboflavin (vitamin B2), and iron.
Miso is a Japanese seasoning. It’s traditionally made by fermenting soybeans with salt and a fungus called koji.
Miso can also be made by mixing soybeans with other ingredients, such as barley, rice, and rye. People most often use this paste in miso soup, a popular breakfast food in Japan.
Miso is typically salty. It’s available in many varieties, including white, yellow, red, and brown.
Miso is a good source of protein and fiber. It’s also high in various vitamins, minerals, and plant compounds, including vitamin K, manganese, and copper.
Kombucha is a fermented black or green tea drink popular in many parts of the world, especially in Asia.
They also note the following people should not drink kombucha:
- pregnant women
- children under 4-years-old
- people with kidney failure
- patients with HIV
Pickles (also known as gherkins) are cucumbers preserved in a solution of salt and water.
They’re left to ferment for some time, using their own naturally present lactic acid bacteria, which makes them sour.
Pickled cucumbers are a great source of healthy probiotic bacteria, which may improve digestive health. They are also low in calories and a good source of vitamin K, an essential nutrient for blood clotting.
Keep in mind that pickles also tend to be high in sodium.
And pickles made with vinegar do not contain live probiotics.
The term “buttermilk” refers to a range of fermented dairy drinks.
There are two main types of buttermilk:
- Cultured buttermilk, commonly found in American supermarkets, generally does not have any probiotic benefits.
- Traditional buttermilk is mainly consumed in India, Nepal, and Pakistan. Traditional buttermilk is simply the liquid left over from making butter. Only this version contains probiotics.
Buttermilk is low in fat and calories and contains several essential vitamins and minerals, such as:
- vitamin B12
- riboflavin
- calcium
- phosphorus
Natto is another fermented soybean product, like tempeh and miso. It contains a bacterial strain called Bacillus subtilis.
Natto is a staple in Japanese kitchens. It’s typically mixed with rice and served with breakfast. It has a distinctive smell, slippery texture, and strong flavor.
Natto is rich in protein and vitamin K2, which is important for bone and cardiovascular health. For example, a 2020 Japanese study found that regularly consuming natto reduced the risk of osteoporosis fractures in women postmenopause.
Although most types of cheese are fermented, it doesn’t mean that all of them contain probiotics.
That’s why it’s important to look for the words “live cultures” or “active cultures” on the food labels.
Semi-hard cheeses such as cheddar, mozzarella, or gouda, as well as cottage cheese, may contain higher levels of probiotics than other types of cheese that are aged for longer periods of time.