Top 10 probiotic foods to support your gut health

Top 10 Foods for Health | Patient Education

One of the most important organs of the human body is the intestines. Not only a great mood, a stable psyche, and well-being, but also an overall life expectancy depending on its health. That is why products that will ensure their correct and uninterrupted operation must be chosen with special care.

According to experts, about 90% of the world's population suffers from various diseases of the digestive system, and the easiest way to prevent sad consequences is to take care of your health in time, first of all by analyzing the daily menu. Since a whole range of known (and not very) mental and physical diseases "arise" in the gastrointestinal tract, it is necessary to think over a nutrition plan, taking into account this fact. In this article, we will talk about products containing high levels of probiotics - live bacteria that form the intestinal microbiome.

1. Sauerkraut

Sauerkraut.

Sauerkraut is one of the most famous, simple, and affordable sources of nutrients. It is sold in any supermarket, at the same time it can be easily prepared independently. Cabbage is rich in vitamins C, B, K, fiber, iron, and manganese, as well as digestive enzymes, which are a storehouse of natural lactic acid bacteria lactobacilli. The more of them in cabbage, the higher it's the content of organic acids (giving the product a sour taste). 

2. Pickles

Pickles.

Since we are talking about sauerkraut, let's remember the traditional pickles, especially cucumbers, which are so fond of "twisting" the hostess at the height of the summer season. Marinating in a solution of salt and water, vegetables acquire a sour taste, thanks to the activation of all the same lactic acid microorganisms. "Low-salt" cucumbers are low-calorie and rich in vitamin K, necessary for blood clotting. They also have a lot of probiotic bacteria that improve the health of the digestive system. By the way, preservation with the addition of vinegar deprives the final product of "live" probiotics.

3. Miso

An integral element of Japanese cuisine, which usually does not cause delight among the inhabitants of Europe: a strange liquid, without smell and taste. But think about this: Japan is a country of centenarians, where not a single day passes without soup with miso on the table... Do you catch the relationship? So, what is this mysterious product? Miso is a paste made by fermenting soybeans, barley, or brown rice with the addition of the fungus "koji". It is the latter that provides the fermentation process and saturates miso with minerals, probiotics, and vitamins.

4. Yogurt

Yogurt.

A true friend of the intestine and a favorite environment of beneficial microorganisms. Yogurt is saturated with lactic acid and bifidobacteria, so it has a lot of health benefits: it improves the activity of the digestive tract, relieves irritable bowel syndrome, strengthens bones, and even normalizes blood pressure. However, not every yogurt contains live probiotics, so study the information on the labels and purchase only a product with active or live dairy cultures.

5. Kefir

Kefir

Kefir is a unique combination of milk and fermented milk kefir grains (fungi with a huge number of beneficial microorganisms). The drink is fermented with yeast, contains up to 60 species of various bacteria, and is useful for those who have lactose intolerance. Once again, it does not make sense to mention the advantages of kefir: not only adherents of a healthy lifestyle know the number of probiotics with which it is filled, but also those who only from time to time adhere to proper nutrition.

6. Buttermilk

Buttermilk

If you don't delve too much into the process of cooking different foods, perhaps, like many, believe that buttermilk and whey are one and the same. In fact, they have different origins, although both are extremely useful for the body. Buttermilk is a liquid that remains after whipping cream into butter. It has a low amount of fat and calories, but a lot of vitamins (B12, riboflavin, calcium, phosphorus) and probiotics (buttermilk was in contact with bacteria present in the air, as a result of which lactose sugar in milk turned into lactic acid).

7. Cheese

Cheese

Beneficial bacteria that promote the health of the gastrointestinal tract are not found in all types of cheese, but only in those that are made from unpasteurized milk (Swiss, gouda, cheddar, edam). The process of heating milk kills all lactic acid bacteria. Cheese, which is created based on unpasteurized milk and aged for 60 days, is rich in cultures of microorganisms and is a valuable source of nutrients, including those that improve the digestive process.

8. Kvass

Kvass

Kvass is a traditional Russian drink. It has been enjoyed in different parts of Europe for more than a thousand years and is obtained by fermentation of rye bread, which is fermented in a sweet solution (with the addition of sugar). This process gives the kvass a sour taste and saturates it with probiotics "lactobacilli". Kvass is incredibly useful: it cleanses the blood and liver, stimulates bowel cleansing, perfectly quenches thirst, and cools in hot weather. In addition, it is easy to prepare yourself, adding various ingredients at your discretion (yeast, raisins, beets, etc.).

9. Kombucha

Kombucha

A super popular refreshing drink, which enjoys great success all over the world, residents of post-Soviet countries are familiar almost from childhood because it is an ordinary kombucha, which used to be "kids", covered with gauze, in almost every kitchen. Kombucha is especially loved in Asia: many enterprises have established their mass production, experimenting with color and flavoring additives. But we do know that kombucha is a fermented tea that is full of beneficial bacteria and yeast, thanks to the action of symbiotic kombucha (SCOBY).

 10. Green peas

Green Peas

Surprise: It turns out that the little green peas, carelessly growing at my grandmother's garden, contain lactic acid bacteria Leuconostoc mesenteroides, which makes it a super-powerful probiotic. At least, this is evidenced by the results of a Japanese study published in the Journal of Applied Microbiology. Peas, in addition, are an excellent source of dietary fiber and complex carbohydrates, and also (as it turned out) improve bowel function. But remember:

we are talking about a fresh product. In canned and frozen peas, most of the natural probiotics are destroyed during processing. Gut health has been given a lot of attention over the past few years as we finally begin to understand how important its role is in the overall well-being of the body. Historically, people have been given many probiotics by eating fresh foods grown on fertile soil, as well as fermenting some of them to extend shelf life. Today, however, dangerous farming practices and declining food quality (harmful additives, fast food, GMOs, etc.) have led to a significant increase in the number of gastrointestinal diseases.

To avoid health problems, pay attention to careful food choices, preferring natural, homemade, and fresh products. Study the packaging in the store in detail and do not be lazy to cook yourself. Bon, Appetit and be healthy!