Get Your Probiotic Fix Right Here!

Probiotics are live microorganisms that provide a hefty amount of powerful benfits for your body and brain, including improving digestive and heart health, reducing depression, and even giving your skin a healthy glow. Here are a few sources where you can get your fill of these beneficial bacteria that are not only good for your health, but tasty, too.

 

Yogurt.

Made from milk that’s been fermented by friendly bacteria, Yogurt is one of the best and most easily found sources of probiotics. Yogurt helps to improve bone health, lowers blood pressure, can slow or stop diarrhea caused by antibiotics, and relieves irritable bowel syndrome (IBS). And even if you’re lactose intolerant, you may be able to eat yogurt without a problem, because the bacteria breaks down much of the lactose into lactic acid, which is why yogurt is sour. Just be aware that not all yogurts are equal. Read the labels. Look for those with “active” or “live cultures.” Some manufacturers blow out the good stuff when processing. And watch for sky high sugar content, often used to mask the sour flavor.

 

Kefir.

While yogurt is probably the best known probiotic food in the Western diet, Kefir, a fermented probiotic milk drink that’s made by adding kefir grains to cow’s or goat’s milk, is actually a better source. Kefir grains aren’t cereal grains, they’re cultures of lactic acid bacteria and yeast that look a little bit like cauliflower. The word kefir is thought to have derived from the Turkish word keyif, which means “feeling good” after eating, and there are many reasons why it’s an accurate claim. Like yogurt, kefir can be tolerated by lactose intolerant people, improves bone health, helps with digestive problems, depression and anxiety, and protects against infection.

 

Buttermilk.

Buttermilk, is a fermented dairy drink, popularly consumed in India, Nepal and Pakistan, is low in fat and calories, contains several important vitamins and minerals (B12, riboflavin, calcium and phosphorus), as well as having probiotic benfits. That is, if you get the right kind. There are two types of buttermilk: “Traditional,” and “Cultured.” Only the “Traditional” buttermilk, referred to as “grandma’s probiotic,” the leftover liquid from making butter, contains probiotics. Unfortunately, most American supermarkets only carry “Cultured,” which has zero probiotic benefits. So if you’d like to get a little Traditional Buttermilk in your diet, seek it out in health stores, or search for an Indian foods market in your area.

 

Sauerkraut.

Not only is sauerkraut rich in the probiotics that can improve your immune health, boost your metabolism, and promote digestive health, but because it’s made from finely shredded fermented cabbage, it’s packed with vitamins C (antioxidant immune booster), and K (bone health, fiber, protects against heart disease and type 2 diabetes). Often used on top of sausages or as a side dish, the sour and salty sauerkraut is one of the oldest traditional European foods, and because of its fermentation, it can be stored for months in an airtight container. The saltiness means sauerkraut is high in sodium, but is also rich in iron, manganese, and the antioxidants lutein and xeaxanthin (important for eye health). When buying sauerkraut, look for “unpasteurized” on the label. Pasteurization kills all the good bacteria, and then, what’s the point?

 

Kimchi.

Like Sauerkraut, Kimchi, a fermented, spicy Korean side dish, is usually made mostly from cabbage. And because of the cabbage, it’s high in the same vitamins (C and K), as well as riboflavin (B2) and iron, that are beneficial aspects of sauerkraut. However, Kimchi has it’s own eponymous probiotic, the lactic acid bacteria “Lactobacillus kimchii,” among others, that give you all those priobiotic benefits. The spiciness of Kimchi is normally derived from a combination of red chili pepper flakes, garlic, ginger, scallions and salt, so if you can’t do spicy, you may want to look for another probiotic source.

 

Tempeh.

Tempeh is a fermented soybean product that forms a firm patty whose flavor is described as nutty, earthy or similar to a mushroom. Originally from Indonesia, soybean-derived Tempeh has become extremely popular worldwide as a high-protein meat substitute, and it’s a great choice for vegans trying to get their probiotic fix. The fermentation process can also help to mitigate some of the negatives associated with soybeans, like lowering the phytic acid levels (thereby increasing your body’s ability to absorb its minerals), as well as producing B12 (not organically found in soybeans).

 

Miso.

Miso, a Japanese seasoning, is made by fermenting soybeans, like Tempeh, but unlike Tempeh, the traditional fermentation process comes from using salt and a specific type of fungus called “koji.” However, some choose to make the paste by mixing the soybeans with grains like barley, rice and rye.  Miso is typically salty, and is the base of the uber popular miso soup found in many Japanese restaurants. It’s also a good source of protein, fiber, various vitamins (like Vitamin K), minerals (like manganese and copper), and plant compounds. It’s been credited with a host of health benefits, including lowering breast cancer and stroke risk in women.

 

Natto.

Natto, while not as widely known in the West, is another fermented soybean product, like tempeh and miso, and is a staple in Japanese kitchens, where it’s typically mixed with rice and served with breakfast. Containing a bacterial strain called “Bacillus subtilis,” there’s nothing subtle about it’s distinctive smell, slimy texture, or strong taste, which may explain why it hasn’t caught on as much in the States. However, Natto is high in protein and Vitamin K2, important for bone and cardiovascular health. In fact, not only has natto been proving to help with osteoporosis in women, but in a study of older Japanese men who consumed natto on a regular basis, it was discovered they all had higher bone mineral density than the average.

 

Kombucha.

Kombucha, a fermented black or green tea drink made from a tea starter culture (not unlike a sourdough bread starter) called a SCOBY. The popularity of these Asian fermented fizzy Kombucha drinks has skyrocketed in the past few years, and you can find them in almost every major grocery store in the country. Kombucha’s health benefits have been touted so extensively, you’d think it’s a cure for any and everything that ails you. While many of those claims are somewhat dubious, kombucha is fermented with bacteria and yeast, so it does probably have health benefits related to its probiotic properties.

 

Beet Kvass.

Move over, Kombucha, and make way for Kvass, a fermented beverage originating in Eastern Europe, where it has been consumed (at least) since the Middle Ages. Traditional kvass is made by fermenting rye, nut now Paleo-friendly versions of kvass have emerged. You can find varieties made by fermenting beets, and even other fruits and root vegetables.  The mild, sour flavor of kvass is definitely an acquired taste. But the health benefits are more than worth it. Besides being a great source of probiotics, the beets help lower blood pressure, give you more stamina during physical activity, and decrease inflammation. They’re also a great source of nutrients: vitamin C, folate, potassium, and manganese.

 

Pickles.

Pickles are cucumbers that have been… you guessed it, pickled in a solution of salt and water. With time, their natural lactic acid bacteria causes them to ferment. A fascinating study published in the journal of Psychiatry Research found that increased consumption of pickles and other fermented foods decreased symptoms of anxiety, neuroticism, and social phobia. Pickles are also extremely low in calories, so they make a great crunchy snack if you’re watching your weight.  But before you pluck that jar off the grocery store shelf, if you want to probiotic and vitamin K benefits, avoid pickles that are sold on shelves at room temperature. Those varieties are usually made with a vinegar brine, and that brine doesn’t allow the friendly bacteria to grow.  What should you do instead? Look for pickles in the refrigerated section. On their labels you’ll find “live and active cultures” or other similar language. Because pickles with live bacteria are few and far between, the companies that sell them like to advertise this heavily.

 

Olives Cured in Brine.

Olives are a delicious, Paleo-friendly source of healthy fats and plenty of other nutrients, but new research suggests they’re also rich in beneficial bacteria.  After olives are placed in brine, a mixture of water and salt, Lactobacillus bacteria causes them to ferment. It’s this friendly bacteria that makes its way to your intestinal tract. Olives have also been linked to anti-inflammatory, antimicrobial, and antioxidant effects.  Here’s a hot tip: opt for organic olives that have been fermented in brine, not just water. Olives are awesome as a snack on their own, or on Greek salads and in all kinds of Mediterranean dishes.

 

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