Below are 5 probiotic rich foods that you should try to have in your diet to help you have a balanced gut microbiome. Fermented foods are beneficial for your gut as the fermentation process converts sugars into other compounds, such as probiotics (live beneficial bacteria).
1. Sauerkraut is finely cut cabbage, salted and allowed to ferment. Fermented vegetables, due to the fact that they are stored in an acidic environment, are more likely to make it to your colon than other foods. Sauerkraut is high in fibre and contains a bucket load of nutrients. If you are not up for making your own, make sure you buy one that is unpasteurised from the fridge so that you know that the beneficial bacteria is live.
2. Kimchi is a Korean dish, normally made with napa cabbage and Korean radishes. Kimchi is often seasoned with garlic, ginger and chilli to give it a real kick. Fermented vegetables have a vinegary flavour and are preserved. Although they may seem a bit pricey when buying them pre-made in a jar, you don’t need to consume a heap of fermented vegetables, 1-2 tablespoons a day is ample. They are a great addition to a salad or you can eat them straight out of the jar.
3. Yoghurt, a family favourite, is actually fermented milk. The fermentation process breaks down lactose, so many lactose intolerant people can also enjoy this yummy food. This doesn’t guarantee you will get the probiotics in your yoghurt when you consume it. The pasteurisation process kills off the bad bacteria and in the process can wipe out the good guys. These days some yoghurts add strains of probiotics at the end, so always look on the label to see if there is live cultures and what strains. It is best to go for a natural, plain or greek yoghurt as they don’t have added sugar. Sugar feeds the bad bacteria, and that’s what we are trying to avoid. Yoghurt is a great alternative when you feel like something sweet. Use natural yoghurt and top with cinnamon, seeds, nuts and fresh berries, a delicious guilt free dessert.
4. Miso paste is a Japanese staple which is made by fermenting soybeans with grains and fungus to create a smooth and salty paste. It takes years to produce high quality miso paste full of probiotics. As you can probably taste miso is high in sodium, so you need to ensure you don’t have too much salt. Put a teaspoon in a hot cup of water for an afternoon miso soup. Or wipe some on sauted eggplant with sesame oil and sesame seeds for a Japanese Nasu Dengaku. You can also add to broths, marinades or salad dressings.
5. Kefir is a milk or water based fermented drink full of probiotics. This is actually how Gutsy Life started out on their journey to creating Gutsy Probiotic Drink Sachets. We were brewing our own water kefir at home and adding lemon and ginger to it to taste. Kefir grains are fermented when the yeast and bacteria work in symbiosis.
If you don’t have time to be fermenting your own kefir, you should give Gutsy Probiotic Drink Sachets a try. They taste delicious and are filled with 2 billion good bacteria per serve. Head to our Store to check them out.
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