Top 10 Probiotic Foods for a Healthy Digestive System
The saying “You are what you eat” has never been more apt in this era of fast foods and processed meals. And at a time when clean eating is taking on greater prominence, our gut health is a reflection of our diet. Luckily, nature has bestowed us with probiotics, the superheroes of the gut. This guide will introduce you to what I believe are the top 10 probiotic foods that can give your digestive system the support it needs to keep you at your best.
What Are Probiotics?
Probiotics are live bacteria and yeasts that benefit your health, especially your digestive system. Although we typically think of bacteria as harmful, our bodies are full of bacteria, both good and bad. Probiotics are the “good” or “friendly” bacteria because they help keep your gut microbiome healthy.
The Benefits of Probiotic Foods
Research has shown that a balanced gut biome plays a crucial role in maintaining our overall health. In addition to following a clean eating meal plan, or following meditation or breathing for the microbiome Probiotic foods contribute to this balance, boosting our immune system, enhancing nutrient absorption, and even improving mental health. Don’t just take my word for it; here are the scientific facts!
Top 10 Probiotic Foods for a Healthy Digestive System
Yogurt
A breakfast favourite around the world, yogurt is a fantastic source of probiotics. It’s produced by the bacterial fermentation of milk, which gives it its unique flavour and texture. Besides being an excellent source of probiotics, yogurt also provides you with essential nutrients such as calcium, protein, and B vitamins. For a hearty breakfast, try topping Greek yogurt with fresh fruits, honey, and a sprinkle of granola. Or, if you fancy something more savoury, try this delicious ‘cilbir‘ recipe – unpasteurised Greek yogurt with poached eggs, prebiotic rich garlic and Extra Virgin Olive Oil
Sauerkraut
Sauerkraut, the tangy, fermented cabbage dish is not only high in probiotics but also rich in vitamins C and K, fibre, and antioxidants. Its tangy flavour makes it a versatile side dish. You can add it to your salads, sandwiches, or even as a topping on your avocado toast. But remember to choose unpasteurised sauerkraut as the pasteurisation process kills beneficial bacteria. If you’re keen to incorporate sauerkraut to your food but don’t know how to start, you may want to try this tangy and wholesome recipe.
Kimchi
A Korean favourite and an absolute dead cert in this top 10 probiotic foods; Kimchi is spicy, fermented cabbage rich in probiotics, vitamins, and antioxidants. Its bold and spicy flavour can bring a kick to many dishes. Try it with scrambled eggs, in a rice stir-fry, or as a topping for your burgers.
Kefir
Kefir, a fermented milk drink similar to yogurt but thinner, is a potent probiotic source. It’s also packed with several essential nutrients, including protein, calcium, and B vitamins. Kefir can be enjoyed straight from the glass, in smoothies, or as a creamy base for soups and sauces.
Pickles
These crunchy, tangy treats are made from cucumbers fermented in salt and water and are an absolute classic in this top 10 probiotic foods list. They’re a simple and tasty way to add probiotics to your diet. Plus, pickles are low in calories and a good source of vitamin K. Add them to your sandwiches, burgers, or enjoy them as a crunchy snack. But remember to choose pickles fermented in brine, not vinegar, as vinegar doesn’t provide the probiotic benefit. We love using them as an accompaniment with all kinds of Hungarian foods
Miso
This Japanese staple, made from fermented soybeans, rice, or barley, is teeming with probiotics. It’s also high in protein and rich in various vitamins and minerals. Miso can be used to make soups, marinades, and salad dressings. A warming bowl of miso soup can do wonders for your gut health.
Tempeh
Another soy-based product, tempeh, is a great source of probiotics and a fantastic meat substitute for vegetarians and vegans. It’s also rich in protein, iron, and calcium. Use tempeh in salads, sandwiches, stir-fries, or even as a tasty addition to your barbecue.
Kombucha
This fermented tea drink has gained popularity in recent years due to its high probiotic content. Plus, its slight fizz makes it a healthier alternative to sugary soft drinks. You can find kombucha in a variety of flavours at your local health food store, or even try making your own at home.
Sourdough Bread
Yes, even bread can contribute to your gut health! Sourdough bread is fermented, which gives it a boost of beneficial bacteria. It’s a delicious base for sandwiches, toast, or even served warm with a drizzle of olive oil.
Cheese
Some cheeses, especially some of the unpasteurised ones that have followed French cheese fermentation like camembert, brie and Comte, contain probiotics due to the fermentation process. Now you can enjoy your cheese knowing it’s helping your gut! Enjoy cheese in your sandwiches, pasta dishes, salads, or simply on its own with a glass of wine.
How to Incorporate these top 10 Probiotic Foods Into Your Diet
Incorporating these foods into your diet can be simple. Start your day with a bowl of yogurt or a glass of kefir. Use sourdough bread for your sandwiches. Add pickles, sauerkraut or kimchi as a side to your lunch or dinner. Finish your day with a soothing miso soup or a glass of kombucha. And of course, enjoy your cheese as part of your meals or as a snack.
So what Next with this Top 10 Probiotic Foods?
Improving gut health can be a tasty journey with this top 10 probiotic foods. By integrating them into your diet, you’ll be fostering a happier, healthier digestive system, contributing to your overall well-being. So, here’s to good health and good eating!
If this has piqued your interest, read on to find out what home fermenters think is better fermented foods vs shop bought supplements for gut health.