The global probiotics market was worth a staggering $58 billion in 2022 and is on track to be valued at over $85 billion in 2027. Probiotics are live bacteria that boast incredible health benefits. Foods like yogurt and kefir are known to improve digestion and boost immunity and are paramount to any well-rounded diet.
Key Takeaways
-
Yogurt: A highly accessible food that can be easily eaten each day.
-
Kefir: A fermented beverage with a creamy consistency.
-
Sauerkraut: A traditional food that supports digestion and healthy cholesterol levels.
-
Miso Soup: A salty, earthy soup that is lightweight yet packed with nutrients.
-
Soft Cheeses: Soft cheese like Gouda have live cultures that support gut health.
-
Sourdough Bread: This bread is easy to digest and wonderfully delicious.
-
Tempeh: A fermented soy product often used as a vegan meat substitute.
-
Kombucha: Fermented black or green tea that is popular in Asia.
-
Kvass: An Eastern European beverage traditionally made from stale rye or malt sourdough bread.
-
Kimchi: A Korean food made from fermented vegetables with a multi-layered flavor and myriad health benefits.
Keep reading, and we'll share ten of the best probiotic foods for a healthier and happier you.
See Related: 7 Tricks To Help You Wake Up Earlier
What Are Probiotics?
You are what you eat. This age-old saying has plenty of truth behind it. It's important to eat a balanced diet filled with the vitamins and nutrients your mind and body require. A crucial component of such a diet is probiotics.
Probiotics are beneficial bacteria that are essential for gut health. These "good" bacteria are live microorganisms that promote a balanced digestive system. When consumed, they can improve and restore the gut microbiota.
Foods high in probiotics often also contain enzymes, minerals, and vitamins essential to overall health.
What Are the Health Benefits of Eating Probiotics?
There are countless health benefits that come with consuming probiotic foods.
- Increases the presence of good bacteria in the stomach.
- Boosts the body's ability to fight infections.
- Creates an acidic environment that reduces harmful bacteria.
- Helps the body absorb minerals and vitamins.
- Decreases inflammation and protects from allergies and disease.
- Improves bowel movements.
Probiotics are beneficial bacteria that support healthy digestion by balancing the gut microbiota. Probiotic foods have also been linked to improved immune function and better-looking skin.
Some research suggests that the gut microbiome can play a part in skin conditions such as atopic dermatitis, psoriasis, and acne.
However, the best way to nourish your skin is by investing in an all-natural skincare set that protects, heals, and brightens your complexion.
The Best Probiotic Foods and Fermented Foods
Probiotics are found in various fermented and cultured foods. Be sure to eat a variety of probiotics, as different fermented foods have different bacteria strains of microorganisms. Bacteria diversity will help you maintain a healthy gut!
#1. Yogurt
Yogurt is one of the most widely recognized probiotics. It also helps that this everyday food is found in abundance at your local grocery stores.
However, not all yogurt is rich in probiotics. Look for Greek yogurt or yogurt with live and active cultures.
Many manufacturers add live bacteria to milk to curdle and thicken it - the end result is probiotic-rich yogurt.
There are multiple studies that link yogurt to improved gut, bone, and heart health. Look out for the term "live and active cultures" on food labels, which is the mark of an excellent probiotic. For a delicious dish made with Greek yogurt, try these overnight oats.
#2. Kefir
Kefir is created by adding kefir grains to cow's or goat's milk. Kefir grains are cultures of lactic acid bacteria and yeast.
This fermented probiotic drink may improve bone health, support healthy digestion, and protect from infections.
Kefir has a zingy and acidic taste with a creamy consistency. You can add some to smoothies, popsicles, or ice cream for a healthy twist to classic snacks. It's also a welcome addition to summer salad dressings! (Though you can still always drink it as is.)
#3. Sauerkraut
Sauerkraut originated in China yet bears a German name. It's a popular traditional food in Eastern Europe and can be readily found across the globe.
This shredded cabbage has been fermented with lactic acid bacteria and has a sour and salty taste. It goes well on top of sausages, as a stand-alone side dish, or mashed on avocado toast.
Sauerkraut contains antioxidants like lutein and zeaxanthin, which support eye health. This fermented food also supports healthy cholesterol levels and improves digestion.
#4. Miso Soup
Miso is a fermented soybean paste that comes from Japan. It has an umami, earthy flavor that makes it a popular ingredient in soups, salads, and stir-fries.
Miso soup is low in calories yet high in B vitamins and antioxidants, all of which boost gut health and digestion.
#5. Soft Cheeses
In general, cheeses are good for your digestion. Fermented soft cheeses like Gouda, aged cheddar, Swiss, provolone, blue cheeses, and Gruyère are excellent sources of probiotics, as they don't undergo a heating process. Cottage cheese is another suitable source of probiotic bacteria.
Many cheesemakers are constantly exploring new ways to protect probiotic bacteria in cheese throughout the aging process. Cheesemakers use live bacteria to convert lactose to lactic acid and then add the enzyme rennet, which curdles milk and creates cheese.
Keep an eye out for cheese labels with the terms "live cultures" or "active cultures." This type of cheese is highly nutritious and contains vitamins and minerals such as calcium, magnesium, vitamin A, vitamin D, and zinc.
#6. Sourdough Bread
Sourdough bread is made from four simple ingredients and has a delectable taste and texture. It is made with flour, water, salt, and a starter culture. Though much of the beneficial bacteria in the starter culture is lost during the baking process, there is still an abundance of polyphenols.
In addition to supporting a healthy gut microbiome, sourdough bread may also benefit blood sugar levels.
If you've been craving a sandwich layered with cold cuts, swap out your commercially produced loaf of bread for probiotic-rich sourdough.
#7. Tempeh
Tempeh is a fermented soybean product that originated in Indonesia. It is often used as a meat substitute, and it is high in protein.
It has a nutty and earthy flavor, often described as similar to that of a mushroom. It's a popular ingredient in stir-fries, veggie burgers, or casseroles.
Soybeans are high in phytic acid, a plant compound that can decrease the absorption of iron and zinc. The fermentation process decreases these levels. It also produces vitamin B12, which is usually not present in unfermented soybeans.
Avoid overheating tempeh, as high temperatures can kill many of the healthy bacteria.
#8. Kombucha
Originating in China and Japan, kombucha is a fermented tea drink that is slightly fizzy and has a fruity or spicy flavor.
Some research suggests that kombucha tea can reduce the risk of diseases like cancer and diabetes. Kombucha is known to contain a host of yeast and bacteria species that can benefit the gut.
However, you don't need to only drink kombucha to reap its rewards. This fermented tea has been used topically as a natural health remedy and beauty treatment for years.
It's a powerful antioxidant that can be beneficial for the skin - that's why we used it in our Sweet Black Tea and Rice Moisturizer.
This lightweight yet nourishing moisturizer is rich in nutrients that heal and repair the skin. In addition to kombucha, it also contains other natural ingredients like five flavor berry extract and rice bran oil. It's an age-defying moisturizer designed to promote collagen production, strengthen skin, and smooth fine lines and wrinkles.
#9. Kvass
Kvass is a traditional fermented beverage from Eastern Europe popular in Slavic countries like Russia and Poland. It's typically made from sourdough or rye bread and often contains an assortment of berries, fruits, herbs, spices, and honey.
Beet kvass, in particular, is often used to support immune function, improve digestion, and cleanse blood. It also is a suitable home remedy for those suffering from constipation or fatigue.
#10. Kimchi
Kimchi is a popular Korean food that is often enjoyed alongside rice, grains, or chicken or included in stews, eggs, or sauces.
It's made from fermented vegetables and usually contains herbs or spices like ginger, garlic, chili peppers, salt, or sugar. Some studies show that kimchi may help improve digestion, manage cholesterol levels, and diversify the gut microbiome.
Bonus: What Is A Spa? All The Different Kinds & More
Final Thoughts
Supporting gut health doesn't need to be a never-ending uphill battle.
Whether you enjoy a stomach-soothing mug of Sencha green tea or regularly snack on soft cheeses, you shouldn't underestimate the impact of what you consume. Probiotic foods have been shown to improve digestion, support immune function, and strengthen the skin.
Frequently Asked Questions
What Drink Is Best for Gut Health?
Fermented drinks like kefir and kombucha tea are excellent for gut health. Green tea and ginger tea can also soothe the stomach.
Jamu, an ancient Indonesian herbal tonic, is known to balance overall well-being and support digestive health. This traditional drink can boost the immune system and has anti-inflammatory benefits. It's made with a powerful blend of spices and herbs like ginger, turmeric, and tamarind, which is both delicious and refreshing.
What Vegetables Are Probiotic?
Pickled veggies are an excellent way for vegans to eat probiotic-rich foods. Nearly any type of vegetable can be fermented, but the most popular choices are cucumbers, carrots, radishes, red bell peppers, cauliflower, and green beans.
For some extra flavor, add herbs and spices such as bay leaves, black peppercorns, coriander seeds, or garlic.
Is Avocado a Probiotic Food?
Avocados are known to contain pectin, a soluble fiber that has probiotic properties. Research also suggests that by eating avocados, you can increase healthy fatty acids and good gut bacteria.
Now, you have one more excellent reason to eat avocado toast with every breakfast!
Keep Reading: Dry Skin Patches: Causes, Symptoms, And Treatments
--
Juara Skincare incorporates ancient rituals with Western skincare science, creating the ultimate beauty experience. We aim to transport you from the mundane to the extraordinary with our exotic ingredients, intoxicating scents, and powerful, skin-improving formulas. All of our products are nutrient-rich and botanically based. We are proud to be certified cruelty-free. Get the latest skin care tips and info on Juara products by following us on Twitter, Facebook, Instagram, LinkedIn, and Pinterest.
