Milly Gaines
Probiotics are live microorganisms that offer a range of health benefits when consumed adequately. They are often called good bacteria and help maintain a healthy balance in your gut by promoting the growth of beneficial bacteria and suppressing harmful bacteria. Probiotics can be found in fermented foods such as yoghurt, kefir, sauerkraut, and kombucha, as well as in dietary supplements. When trying to increase the amount of probiotics in your diet, it is important to focus on consuming a variety of whole foods, including fruits, vegetables, nuts, seeds, and whole grains.
How to increase probiotics in your diet:
| Characteristics | Values |
|---|---|
| Fermented foods | Yogurt, kefir, kombucha, miso soup, kimchi, sauerkraut, sourdough bread, pickles |
| Dairy products | Yogurt, kefir |
| Non-dairy products | Miso soup, kimchi |
| Prebiotics | Fruits, vegetables, nuts, seeds, whole grains, asparagus, Jerusalem artichokes, bananas, oatmeal, red wine, honey, maple syrup, legumes |
| Supplements | Capsule, tablet, powder, liquid |
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What You'll Learn
Eat fermented foods with live probiotics
Fermented foods are an excellent natural source of probiotics, which are the "good" bacteria that keep a healthy balance in your gut. Fermented foods go through a process of lacto-fermentation, in which natural bacteria feed on the sugar and starch in the food, creating lactic acid.
Fermented foods with live probiotics include:
- Yogurt: Look for yogurt with active or live cultures and high amounts of added sugar. Yogurt is one of the best sources of probiotics and is made from milk fermented by probiotics, mainly lactic acid bacteria and bifidobacteria.
- Kefir: A fermented milk drink that is a better source of probiotics than yogurt, and may be a good option for people with lactose intolerance. It contains several major strains of friendly bacteria and yeast.
- Sauerkraut: Finely shredded cabbage that has been fermented by lactic acid bacteria. It is rich in fiber and vitamins C and K, and can be stored for months in an airtight container.
- Miso: A fermented soybean paste that is a popular breakfast food in Japan. It is often used to make a salty, low-calorie soup that is high in B vitamins and protective antioxidants.
- Tempeh: A fermented soybean product that is high in protein and described as having a smoky, nutty flavour. It can be used in place of meat in meals.
- Natto: A fermented soy product and staple in Japanese kitchens, typically mixed with rice and served at breakfast. It is rich in protein and vitamin K2, which is important for bone and cardiovascular health.
When choosing fermented foods, it is important to note that not all fermented foods contain live cultures, and even if they do, they may not meet the definition of a probiotic. Look for products that display each strain's designation or a simplified trademarked name.
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Choose yogurt with active or live cultures
Probiotics are live microorganisms similar to those in your gut, often referred to as "good" bacteria. Eating fermented foods with live probiotics can have powerful benefits for your body and brain. Yogurt is one of the most familiar sources of probiotics. However, not all yogurt contains live probiotics, and some manufacturing processes, such as heat treatment, can kill the live bacteria.
Therefore, it is important to choose yogurt with active or live cultures. The United States Food and Drug Administration (FDA) requires all yogurt manufacturers to use probiotic bacteria called Streptococcus thermophilus and Lactobacillus bulgaricus. However, some manufacturing processes can kill these beneficial bacteria. To ensure you are getting the maximum benefits, look for labels that say "live and active cultures". These may also list the names of bacterial strains, such as Lactobacillus, Lactococcus, Streptococcus, and Leuconostoc. The more diverse the bacterial strains, the better. Additionally, choose yogurt that has not been heat-treated, as this can kill the good bacteria.
It is also important to note that some yogurts with active cultures may have high amounts of added sugar, even if they are labeled "low-fat" or "fat-free". Thus, it is best to opt for plain yogurt with zero added sugar. If you prefer a sweeter taste, you can try adding fruit or a little honey. Greek yogurt is a thicker and more tart option, and it often has a higher protein content, which can help you feel fuller for longer.
While yogurt is a great source of probiotics, other options are available as well. Kefir, a fermented milk drink, contains more probiotics than yogurt, with up to 61 different strains of microbes. It is also a good option for people with lactose intolerance. Other fermented foods that can provide probiotics include sauerkraut, kimchi, miso, and pickles. Prebiotic foods, such as asparagus, Jerusalem artichokes, bananas, and oatmeal, can also help by feeding the good bacteria already in your gut.
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Include prebiotic foods in your diet
Prebiotics are fibres that feed the beneficial probiotics in your gut, allowing them to flourish and multiply. Prebiotics are found in plant-based foods, so focus on eating a variety of whole foods, including fruits and vegetables.
Some foods that are rich in prebiotics include:
- Fruits: While fruits are not as commonly associated with probiotics as vegetables, certain fruits undergo fermentation and contain beneficial bacteria.
- Vegetables: Fermented vegetables like sauerkraut, kimchi, and pickles are excellent sources of natural probiotics, offering a wealth of beneficial bacteria to support gut health.
- Legumes: Include legumes like chickpeas, lentils, and beans in your diet.
- Nuts and seeds: While nuts and seeds may not naturally contain probiotics, certain varieties have probiotic content.
- Whole grains: San Francisco's famous sourdough bread, for example, packs a prebiotic that may help digestion.
- Other foods: In addition to the above, prebiotics can be found in foods like asparagus, Jerusalem artichokes, bananas, oatmeal, red wine, honey, and maple syrup.
It is important to note that if you do not normally include these foods in your diet, adding them all at once might cause some unwanted gas and bloating. Start with small amounts and gradually increase the intake over time, determining the amount based on how your body reacts.
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Try fermented milk products
Fermented milk products are a great way to increase your probiotic intake. Fermented milks are extensively produced and consumed worldwide, with numerous traditional and industrial varieties available. The fermentation process extends the shelf life of milk and results in a product with a unique texture and aroma. Fermented milk products are an excellent carrier for probiotics, and their consumption can be a beneficial way to improve your health.
Probiotics are live microorganisms, typically bacteria and/or yeasts, that have beneficial effects on human health. They are often referred to as "good" bacteria as they help maintain a healthy balance in your gut. Probiotics can be found in fermented milk products such as yoghurt, strained yoghurt, fruit yoghurt, and buttermilk. When choosing yoghurt, opt for those with active or live cultures and be mindful of high sugar content in some products.
Kefir is another popular fermented milk drink that is particularly well-suited for those with lactose intolerance. It is made by adding kefir grains (cultures of lactic acid bacteria and yeast) to cow's or goat's milk. Kefir contains several strains of friendly bacteria and yeast, making it a diverse and potent source of probiotics. It has been associated with improved bone health, digestive benefits, and protection against infections.
In addition to yoghurt and kefir, there are various other fermented milk products that can boost your probiotic intake. These include ayran, kumis, quark, acidophilus milk, and many more, depending on the region. These products are often characterised by their unique structure, formed through the fermentation of lactose in milk by microorganisms like lactic acid bacteria.
By incorporating these fermented milk products into your diet, you can take advantage of the health benefits associated with probiotics. However, it is important to note that the viability of probiotics in these products can be affected by factors such as fermentation and storage time, pH, and temperature. Therefore, when choosing fermented milk products, consider those with a good balance of sensory properties and probiotic viability to maximise the potential health benefits.
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Incorporate natural probiotic-rich foods
Fermented foods are a great source of natural probiotics, offering a diverse range of beneficial bacteria that support gut health and overall well-being. Incorporating these natural probiotic-rich foods into your diet can improve digestion, strengthen the immune system, and provide other health benefits. Here are some specific food items and tips to help you increase your intake of natural probiotics:
Yogurt: Yogurt is a well-known source of probiotics, but not all yogurts contain live probiotics. Look for yogurt with active or live cultures, such as L. acidophilus bacteria, which can promote the growth of good bacteria in your gut. Choose unpasteurized yogurt, as pasteurization can kill active, good bacteria. Yogurt is a versatile option that comes in various flavors and can be easily incorporated into your daily meals.
Kefir: Kefir is a fermented milk drink that contains several strains of friendly bacteria and yeast, making it a potent probiotic source. It has a tangy, creamy texture similar to yogurt and can be a good option for those with lactose intolerance. You can find kefir made from cow's or goat's milk, and it may offer benefits such as improved bone health and digestive support.
Sauerkraut and Kimchi: Sauerkraut, a traditional food popular in Eastern Europe, is made by fermenting shredded cabbage with lactic acid bacteria. It has a sour, salty taste and is often used as a side dish or topping. Kimchi, a similar dish that originates from Korea, is made by fermenting vegetables with probiotic lactic acid bacteria and spices. Both sauerkraut and kimchi are loaded with immune-boosting vitamins and can help ward off infections.
Miso: Miso is a fermented soybean paste commonly used in Japanese cuisine to make a salty, low-calorie soup. It is rich in B vitamins and protective antioxidants, making it a nutritious and probiotic-filled option.
Fermented Pickles: Pickles can also be a source of probiotics, but it's important to choose naturally fermented varieties that do not use vinegar in the pickling process. Fermented pickles are often found in the refrigerated section of health food stores, and they may contribute to better digestion.
Sourdough Bread: San Francisco-style sourdough bread contains prebiotics that may aid in digestion. Sourdough starter contains lactic acid bacteria and good bacteria, promoting various health benefits, including better blood glucose control and reduced cardiovascular disease risk.
When incorporating these natural probiotic-rich foods into your diet, start with small amounts and gradually increase the quantity to avoid any digestive discomfort. It's also important to read labels and choose options with live and active cultures to ensure you're getting the full benefits of probiotics.
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Frequently asked questions
Probiotics are live microorganisms (microbes) that have beneficial effects on your body. They are the "good" bacteria in our systems that play a key role in maintaining a healthy balance of microbes in our bodies.
Probiotics have been shown to support a healthy gut and may help treat some digestive problems, such as constipation and irritable bowel syndrome (IBS). They may also improve immune function and boost your body's immunity against infections.
There are two main ways to get more probiotics into your diet: consuming fermented foods and taking dietary supplements. Fermented foods that contain probiotics include yogurt, kefir, cottage cheese, sauerkraut, kimchi, pickles, and miso.
Consuming fermented foods may help promote a greater diversity of microbes in your biome, which is good for maintaining your general health. Fermented foods may also contain prebiotics, which are the fibres that probiotics feed on to thrive.
A registered dietitian nutritionist (RD or RDN) or certified nutrition specialist (CNS) can help you determine if you're getting enough probiotics in your diet and recommend a probiotic supplement if necessary.
