Probiotics are the rage right now and they should be. Long considered a superfood by many in the natural living and health conscious community they are now being noticed by the public.
Probiotics are food products fermented by lactic acid bacteria and they play a major role in modulating the gut flora, thereby managing many gut disorders. Yogurt, buttermilk, tempeh, miso, kefir, sauerkraut, kimchi, and cheese are some probiotics that provide various health benefits.
Of course, in today’s world it’s hard to eat the right foods for various reasons so a supplement like Peak BioBoost can help.
What are some of the benefits of making Probiotics part of our daily diet? Well, let’s see:
- Improves immunity by boosting the good gut bacteria
- Helps manage acute and chronic gut disorders1
- Relieves lactose intolerance symptoms
- Shortens diarrhea caused by rotavirus
- Relieves ulcerative colitis and pouchitis (inflammation of an artificial rectum)
- Improves symptoms of irritable bowel syndrome
The human gut is a complex network of gastric acid, bile, intestinal microflora, and some good and bad bacteria. So you want to make sure that there’s more of the good bacteria that can help you maintain a balance. That’s where probiotics come in.
Probiotics comes from the fusion of two Greek words – “pro” meaning for and “biotics” meaning “life.”
Today, stores are flooded with probiotic products – we even have probiotic ice-cream. Live cultures are being added to a variety of foods to make them gut-friendly. Here are 7 natural probiotics you can grab at the store and if you want, can make at home.
1. Yogurt
Yogurt is one of the best sources of probiotics, which are friendly bacteria that can improve your health.
It is made from milk that has been fermented by friendly bacteria, mainly lactic acid bacteria and bifidobacteria.
Eating yogurt is associated with many health benefits, including improved bone health. It is also beneficial for people with high blood pressure (
In children, yogurt may help reduce the diarrhea caused by antibiotics. It can even help relieve the symptoms of irritable bowel syndrome (IBS)
Additionally, yogurt may be suitable for people with lactose intolerance. This is because the bacteria turn some of the lactose into lactic acid, which is also why yogurt tastes sour.
However, keep in mind that not all yogurt contains live probiotics. In some cases, the live bacteria have been killed during processing.
For this reason, make sure to choose yogurt with active or live cultures.
Also, make sure to always read the label on yogurt before you buy it. Even if it is labeled low-fat or fat-free, it may still be loaded with high amounts of added sugar.
2. Cheese
- Boil full-fat milk.
- While it is still hot, add enough lemon juice to curdle the milk.
- Chunks of cottage cheese will appear.
- Drain the leftover fluid and tie the cottage cheese tightly in a muslin cloth or cheesecloth to bind it.
There is good news for cheese lovers. Indulging in this food can give you a probiotic boost. Cheese is a great delivery vehicle for probiotic cultures. It is also loaded with conjugated linoleic acid and bioactive peptides that have health benefits.
But all cheeses might not do the trick. Aged cheeses like Gouda, mozzarella, and cheddar are good sources. Cottage cheese also packs in probiotics and can be easily made at home.
3. Sauerkraut
- Mix 1.5 spoons of salt to shredded cabbage (medium-sized) and toss for a few minutes.
- Leave it for about 10 minutes or till it starts leaving some water.
- Flavor it with caraway seeds (optional).
- Cram the cabbage tightly into mason jar along with the water it released.
- Forget about it for 3 days and enjoy it afterward.
If you are vegan or have sworn off dairy products, sauerkraut might just be your thing. Another wonderful non-dairy source of probiotics is sauerkraut prepared from shredded cabbage fermented by lactic acid. Fermented products like sauerkraut can serve as carriers of probiotic microorganisms. It also carries a punch of vitamin C from the cabbage.
4. Kefir
- In 1 glass of whole milk add 1 tsp active kefir grains.
- Cover the glass with a cheesecloth or paper napkin, and secure it with a rubber band.
- Store it at room temperature away from sunlight for 12–48 hours.
- Strain out the kefir grains (they can be reused) and drink up.
The word for the fermented drink comes from Turkish and means “pleasure” or “good feeling.” It’s quite good for the health too! Studies have shown that kefir has antimicrobial, antitumor, anticarcinogenic, and immunity-modulating activity. It also improves lactose digestion.
In postmenopausal rats, kefir has also shown improved bone mass and microarchitecture, which are key to bone quality.
5. Pickles
Pickles (also known as gherkins) are cucumbers that have been pickled in a solution of salt and water.
They are left to ferment for some time, using their own naturally present lactic acid bacteria. This process makes them sour.
Pickled cucumbers are a great source of healthy probiotic bacteria which may improve digestive health.
They are 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.
It is important to note that pickles made with vinegar do not contain live probiotics.
6. Traditional Butter Milk
The term buttermilk actually refers to a range of fermented dairy drinks.
However, there are two main types of buttermilk: traditional and cultured.
Traditional buttermilk is simply the leftover liquid from making butter. Only this version contains probiotics, and it is sometimes called “grandma’s probiotic.”
Traditional buttermilk is mainly consumed in India, Nepal and Pakistan.
Cultured buttermilk, commonly found in American supermarkets, generally does not have any probiotic benefits.
Buttermilk is low in fat and calories but contains several important vitamins and minerals, such as vitamin B12, riboflavin, calcium and phosphorus.
7. Some Types of Cheese
Although most types of cheese are fermented, it does not mean that all of them contain probiotics.
Therefore, it is important to look for live and active cultures on the food labels.
The good bacteria survive the aging process in some cheeses, including Gouda, mozzarella, cheddar and cottage cheese
Cheese is highly nutritious and a very good source of protein. It is also rich in important vitamins and minerals, including calcium, vitamin B12, phosphorus and selenium
Moderate consumption of dairy products such as cheese may even lower the risk of heart disease and osteoporosis
