Probiotics: The top 13 foods for better gut health
If you’re wondering how to improve your gut health, probiotics are a good place to start.
Probiotics are live microorganisms that must be consumed in adequate amounts. Numerous microorganisms are naturally present in fermented foods like yogurt, kefir, and sauerkraut.
However, because these foods vary in their contribution and diversity, it is not always possible to assess their benefit to our health. For this reason, foods cannot be strictly labeled as “probiotics”, but are often referred to as such. With this term we simply describe foods that contain a lot of probiotics.
Why probiotics are good for gut health
Probiotics perform a number of important functions, including supporting a healthy immune system, metabolism and digestion. Research shows that imbalances in the microflora (microbiome) of the gut may be linked to many diseases, including cancer and type 2 diabetes.
The gut microflora is also strongly influenced by our dietary choices. We can easily support it by including foods rich in prebiotics in our daily diet.
What gut health foods to add to your diet:
1. Yogurt
It is produced from milk that has been fermented with friendly bacteria (mainly lactic acid bacteria and bifidobacteria) and is one of the best sources of probiotics.
2. Buttermilk
It is produced from the liquid left over from the extraction of butter from milk. Only unpasteurized, fermented buttermilk contains beneficial bacteria, so you should check labels carefully.
3. Kefir
Made by adding kefir grains to cow’s or goat’s milk, kefir contains many important strains of friendly bacteria and yeast, making it a diverse and powerful probiotic. In fact, kefir has a more diverse composition of beneficial bacteria and yeast than even yogurt.
4. Tempeh
Made from soybeans that have been cooked and fermented, tempeh has been shown to increase the concentration of good bacteria in the gut.
5. Kimchi
Korean-origin kimchi is made primarily with fermented cabbage and contains large amounts of the gut-friendly bacteria, Lactobacillus.
6. Kombucha
A sweetened black tea from China, kombucha is known to contain an array of gut-beneficial bacteria and yeast species.
7. Miso
It is used in Japanese and Asian dishes. Miso is a paste made from fermented soybeans and contains large amounts of the gut-friendly bacteria, Aspergillus oryzae .
8. Natto
A traditional Japanese dish consisting of fermented soybeans. Natto is rich in gut-strengthening bacteria.
9. Sauerkraut
A type of fermented cabbage. Sauerkraut is full of good bacteria and is super easy and cheap to make at home.
10. Soft and aged cheese
Certain cheeses, including cheddar, parmesan, Swiss, and particularly gouda, are more effective than yogurt at delivering probiotics intact to the gastrointestinal tract.
11. Green olives
The natural fermentation process in brine (salt water) means they are rich in the gut-friendly bacteria, Lactobacillus.
12. Apple cider vinegar
Apple cider vinegar is produced by crushing apples and letting yeasts ferment the natural sugars into acetic acid. It is unfiltered vinegar that contains a wide variety of proteins, enzymes and friendly bacteria. You will recognize the unfiltered product because it will appear cloudy in the bottle.
Including apple cider vinegar in your diet can help improve fasting blood sugar and lower HbA1c, an indicator of long-term blood sugar control.
13. Leaven
It is usually made from just four ingredients: flour, water, salt and a yeast. Sourdough is easily digestible and highly nutritious.
Although the beneficial microbes are lost during the roasting process, its polyphenols become more bioavailable. They are compounds that act as an important source of fuel for our gut microbes and, unlike many other breads, sourdough breads are beneficial for blood sugar levels.