It has become a priority to maintain overall gut health, and many steps are taken to make this possible—such as including low calorie foods in our diet to support weight management and avoiding processed foods. Similarly, it’s natural to look for probiotic foods, especially if you’re concerned with your digestive health, to enhance digestion and support a balanced microbiome.
Read on to discover the top 10 probiotic foods you can include in your diet. The best part? You can easily find them at your local grocery store or health food shop!
What are Probiotics?
Probiotics, also referred to as “good” or “friendly” bacteria, are very vital for maintaining a healthy gut. Although many foods and supplements include these live bacteria, it’s crucial to remember that your body naturally carries them as well. Comprising billions of bacteria, the human gut is home to the microbiome—which is essential for immune system function, digestion, and metabolism. Overall health depends on a healthy microbiome, and probiotics support the development of good bacteria while suppressing bad ones, so this balance is preserved.
Types of probiotics
Probiotics come in various forms, each offering unique benefits for gut health.
- Lactobacillus is one of the most common types, found in yoghurt and fermented foods, known for aiding digestion and reducing lactose intolerance.
- Bifidobacterium is another popular strain, helping balance gut bacteria and support the immune system.
- Saccharomyces boulardii, a beneficial yeast, can combat diarrhoea and improve overall gut function.
- Lastly, dairy products often include Streptococcus thermophilus, which enhances lactose digestion. Incorporating these probiotics into your diet can help promote a healthier gut.
What’s the Difference Between Prebiotics and Probiotics?
Prebiotics and probiotics both have different meanings, but they serve the main purpose of supporting overall human health. Probiotics are beneficial bacteria that help improve digestion and boost the immune system. Meanwhile, prebiotics are indigestible fibres, like garlic, onions, and bananas, which nourish and stimulate the growth of these good bacteria.
Which Foods Contain Probiotics?
1. Yoghurt.
The most famous probiotic food is probably yoghurt. Made from fermenting milk, it is bursting with helpful bacteria, especially Lactobacillus and Bifidobacterium. For people who are lactose intolerant, these strains enhance lactose digestion and assist in preserving normal gut flora. To cut additional sugars, go for natural, unsweetened types; also, think about adding fresh fruits or nuts to top your yoghurt for extra nutrition.
2. Kefir
Though thinner in consistency, kefir, a fermented dairy product like yoghurt, is drinkable. It is rich in various probiotic bacteria, some of which are not found in yoghurt. Moreover, Calcium and B vitamins are among the minerals and vitamins found in kefir. Kefir is great on its own; you can blend it into smoothies or use it as a base for salad dressings.
3. Sauerkraut
Rich in vitamins C and K and a probiotic powerhouse, sauerkraut is one of the popular low calorie foods made by fermenting cabbage. When you ferment cabbage, it helps good bacteria grow, which is how sauerkraut is made. It’s delicious, consumed on its own, on sandwiches, or as a side dish. To maintain its probiotic advantages, just be sure you get unpasteurised sauerkraut.
4. Kimchi
Made mostly using cabbage and radishes, Kimchi, a mainstay of Korean cuisine, is a spicy, fermenting vegetable dish. It is high in probiotics, vitamins, and antioxidants, much like sauerkraut. Kimchi has a unique taste and several health advantages from the fermenting process. Therefore, eat kimchi as a side dish to your main meals or toss it into stir-fries or rice recipes.
5. Miso
Used in Japanese cuisine, especially in miso soup, miso is a fermentable soybean paste. It includes helpful microorganisms that could maintain gut integrity. Rich in protein, miso gives foods a savoury umami taste. Use miso as a base for soups, marinades, or sauces, or try incorporating it into your favourite dishes for an extra health boost.
6. Tempeh
Indonesian-born Tempeh is a fermented soy product. It provides a terrific source of protein and contains probiotics that improve digestive health. A flexible addition to vegetarian and vegan recipes, tempeh has a nutty taste and a solid texture. For sandwiches, cut it; for salads, crumble it; and marinating it will add flavour to stir-fries.
7. Kombucha.
The effervescent, fermented tea known as kombucha has recently gained popularity. It’s made by fermenting sweetened tea under a symbiotic blend of yeast and bacteria (SCOBY). Along with antioxidants that could support general wellness, kombucha has many types of bacteria—Savour kombucha as a cool drink on its own or as a cocktail mix-in.
8. Pickles
Naturally fermented pickles can be a tasty source of probiotics. Look for pickles that have been fermented in brine (saltwater) rather than vinegar, as vinegar-based pickles do not contain live bacteria. Fermented pickles can be a crunchy snack or a great addition to sandwiches and salads.
9. Natto
Another classic Japanese food, Natto, is Made from fermenting soybeans. It smells strong and has an unusual texture and taste. Rich in probiotics, natto also has a potent enzyme called nattokinase, which has several medicinal advantages. For a further nutritional boost, serve natto with rice or toss it into sushi.
10. Cheese
Certain types of cheese, such as gouda, cheddar, and Swiss, are also excellent sources of probiotics. These cheeses are made from milk that has undergone fermentation, resulting in beneficial bacteria that support gut health. Enjoy having cheese in various ways: as a snack, in sandwiches, pasta, or as part of a cheese platter.
Enhance Your Low Calorie Ready Meals with Konjac and Probiotics
For gut health, consider integrating konjac products with probiotic meals such as sauerkraut, kefir, or yoghurt. These probiotics not only help your gut but also provide a pleasing texture when combined with konjac, therefore increasing your fibre intake.
Furthermore, Eat Water, a well-known manufacturer of konjac products, delivers some mouthwatering konjac rice and noodles. Therefore, you can enjoy their handy low calorie ready meals and double the benefits of your preferred probiotic foods. Including these low calorie foods in your diet is an effective way to maintain your health!