Yogurt is a top source of probiotics, the “good” living bacteria and yeasts, in addition to providing healthy amounts of calcium and protein. What makes these useful? A healthy balance of bacteria in your gut enhances digestion, prevents harmful organisms from infecting you, and strengthens your immune system. It also aids in the body’s absorption of essential nutrients from diet
Probiotics: What You Should Know.
The ideal probiotic bacteria or dosages are unknown because, unlike vitamins, there is no suggested daily consumption for probiotics. The basic recommendation is to include some probiotic-rich foods in your regular diet.
Probiotics are any of hundreds of microorganisms that can be consumed. The two that are most frequently found in probiotic foods are Bifidobacterium and Lactobacillus, each of which contains a number of strains. On food labels, the names of specific strains of Lactobacillus and Bifidobacterium are frequently followed by the initials L. or B.
Probiotics in yogurt
Yogurt is a well-liked probiotic food because it’s generally accessible and can be eaten in a variety of ways. To confirm the presence of probiotics, some companies display the Live & Active Cultures (LAC) seal from the International Dairy Foods Association. If not, look on the label for the phrase “living and dynamic cultures.” (Many fruit-flavoured or sweetened variations also include excessive amounts of sugar; read labels carefully.)
Looking beyond yogurt for probiotics
What if you don’t like yoghurt or just want other choices? Fortunately, a wide variety of different foods provide a healthy amount of beneficial bacteria. You’re likely to find a few that you like because they come in a variety of tastes and textures.
Kefir
This tart-flavored beverage has a thinner consistency than yoghurt and a yogurt-like flavour. Although rice milk, coconut water, and coconut milk are available as non-dairy substitutes, dairy milk is typically used to make the beverage. Additionally, kefir is available in fruit and vegetable varieties. You may even add your own flavours, such as cinnamon, vanilla, and pumpkin spice. It makes a great base for smoothies as well.
Kimchi
Kimchi is a hot, reddish, fermented food prepared from fermented cabbage and a combination of garlic, salt, vinegar, and chilli peppers. It is frequently combined with rice or noodles or eaten alone. It can also be sprinkled on top of potatoes or scrambled eggs. Most grocery stores and Asian marketplaces carry it.
Kombucha
This fermented tea beverage tastes sour and acidic. Kombucha has caffeine levels comparable to those of several other tea beverages. Check the label and stay away from products that have more than 5 grams of carbs per serving as certain brands may have added sugar.
Miso
Miso is a common paste used in Japanese cooking and is created by fermenting soybeans with brown rice. A little goes a long way and it has a distinct, salty flavour. Spread it on toast, use it as a dipping sauce, or include it into fish, meat, and vegetable marinades.
Pickle
Not every type of pickle will do. Look for brands brined in water and sea salt instead of vinegar.
Sauerkraut
Pickled cabbage is used to make sauerkraut, which can be taste-averse. Use it to top hot dogs, incorporate it into salads, or serve it alongside your usual side dishes of vegetables. Always choose sauerkraut that is raw or unpasteurized. Compared to commercial sauerkraut, which has had most of its microorganisms destroyed by pasteurisation, it has more probiotics.
Tempeh
Tempeh is a firmer-textured cake produced from fermented soybeans than tofu. It is a well-liked meat alternative; try using it in a vegetable burger patty or spaghetti sauce. While most brands of tempeh are precooked and ready to consume, others may require further cooking.
