A healthy intestinal flora helps fight off infections and promotes our health. Probiotics, both in the form of dietary supplements and foods, strengthen our immune system and are touted as a cure for a variety of diseases. They are said to help with digestive problems, allergies, obesity and even depression. Translated from Greek, “probiotics” means “for life”. Probiotic foods contain a very high amount of living microorganisms such as bacteria and yeast, which build up our intestinal florastrengthen the immune system. In our article we will tell you which foods are particularly rich and why it is worth integrating them into your diet!
Up to 500 different types of bacteria live in our intestines, which are of great importance for our digestion and immune system. Probiotics are a combination of live bacteria and yeast that help our bodies stay healthy and function properly. The most important of these are the lactic acid bacteria, which are acid-tolerant and can spread further in the intestine. A good balance in the intestine ensures a healthy intestinal flora, also known as the microbiome. The microbiome is a complex ecosystem made up of a variety of fungi, viruses and bacteria.
What are the benefits of taking probiotics?
Not all probiotics are the same - different bacteria also have different effects on our health. The most common and important are Lactobacillus acidophilus and Bifidobacterium. Furthermore, each person has an individual “collection” of them and what works well for one person may not work for someone else. And while more research is needed in this area, it has already been proven that consuming probiotic foods can be beneficial in treating or preventing the following conditions and diseases:
- Diarrhea
- constipation
- Irritable bowel syndrome
- Urinary tract infections
- ulcerative colitis
- H. pylori
- Acne and eczema
- Depression
You should include the following probiotic foods in your diet
To keep your gut flora healthy and meet your probiotic needs, you don't need to buy expensive pills or supplements. In fact, there are plenty of probiotic foods that are very delicious and incredibly versatile to enjoy. However, in order to benefit from their positive effects, it is recommended to consume them daily and over a longer period of time. Fermented foods in particular contain a variety of bacteria and yeasts that benefit our bodies. To give you a better overview, we have put together a list of probiotic foods and their benefits for you below.
- Yogurt –Yogurt is made from milk that is fermented by lactic acid bacteria. It is undoubtedly one of the best and most well-known sources of probiotics. Yogurt is particularly rich in the bacteria Lactobacillus and Streptococcus thermophilus. These bacteria improve our intestinal flora and primarily help with complaints such as diarrhea or constipation, but according to the latest studies they can also alleviate symptoms of depression. Due to its high calcium content, regular consumption of yogurt improves bone density and can prevent high blood pressure. Please note, however, that these properties do not apply to all types of yogurt, but only to natural yogurt. Pay attention to a longer expiration date and avoid products with added sugar or those with a reduced fat content.
- Kefiris a fermented milk drink made by adding kefir grains to cow or goat milk. The kefir grain is a milk mushroom that not only contains lactic acid bacteria, but also yeast. Kefir can contain up to 40 strains of bacteria, making it one of the best natural probiotic foods around. However, since it has a fermented and slightly sour taste, the milk drink is not for everyone. Kefir is also very rich in magnesium and calcium and contains high amounts of vitamins B2, B12 and D. Regular consumption regulates blood pressure, has an anti-inflammatory effect and improves bone density. In addition, kefir is almost lactose-free and is therefore ideal for people who suffer from lactose intolerance. And the best part? You can easily make your own at homeMake kefir yourself!
- Sauerkraut –Whether as a side dish or salad, sauerkraut is one of the most popular probiotic foods in many countries, including Germany. What is little known, however, is that it contains plenty of lactic acid bacteria as well as fiber and vitamin C. These are created by the fermentation process, which makes it easier to digest and ensures the typical sour taste. However, when purchasing, you should make sure that the sauerkraut has not been pasteurized, as the heating and pasteurization kills the active bacteria. An added bonus is that sauerkraut is very rich in lutein and zeaxanthin - two antioxidants that are very important for eye health.
Fermented foods strengthen the immune system and intestinal flora
- Kimchiis also known as sauerkraut's spicy cousin and is a staple in Korean cuisine. It contains Lactobacillus as well as other lactic acid bacteria that promote digestion. Although it is primarily made from cabbage, other vegetables can also be used. During fermentation, garlic, chili powder and ginger are added, which ensure the typical red color and spicy taste. The recording offermented foodsin our diet is one of the easiest ways to do something good for our intestines. Kimchi is also very rich in fiber, protein and vitamins A, C, K12 and B12 and is not considered one of the healthiest foods in the world for nothing.
- TempehSimilar to tofu, it is made from fermented soybeans, but is slightly firmer and has a nutty, slightly earthy taste. Originally from Indonesia, thanks to its meat-like texture, it has become a popular protein-rich, vegan meat substitute worldwide. Tempeh is very rich in Bifidobacterium bifidum - a bacteria that can be particularly beneficial for diarrhea, constipation and gastrointestinal problems.
- Kombuchais a healthy oneprobiotic drinkand is made from black or green tea. The kombucha mushroom, which is added to the tea, ensures fermentation. Fermentation produces a lot of lactic, acetic and carbonic acids as well as small amounts of alcohol. Depending on the variety, kombucha can even contain caffeine. Scientific studies have shown that regular consumption of tea has a positive effect on the intestinal flora, has an antibacterial effect and can even help with anxiety. However, you can only benefit from these properties if there are enough bacteria and microorganisms in the drink. Unfortunately, this does not apply to most varieties available on the market.
- Miso –If you've ever eaten sushi at a Japanese restaurant, you've probably been offered a bowl of miso soup as an appetizer. The spicy paste usually consists of fermented soybeans and grains such as rice and should not be missing from our probiotic food list. The paste gets its light sweet and sour taste from the longer fermentation, which can last up to 12 months. Miso also contains all 9 essential amino acids, making it one of the most effective vegan probiotic foods.
- Pickled cucumbersTogether with sauerkraut, they are a real German classic. Pickled in a mixture of water, sugar, salt and herbs, they are an excellent source of healthy probiotic bacteria and have a positive effect on the immune system and digestion. With only 11 calories per 100 grams and no fat, they are the perfect low-calorie evening snack. When purchasing, it is important to note that pickled cucumbers do not contain live probiotics. It is therefore recommended to pickle cucumbers or other vegetables of your choice at home.
- Nattoalso consists offermented soybeansand is a classic Japanese national dish that has a distinctive smell and strong taste. It contains the bacterium Bacillus subtilis, which strengthens our immune system and promotes digestion. It also has an extremely high content of vitamin K12 - a vitamin that is important for bone health and thatCardiovascular system importantand improves skin elasticity. Natto contains a powerful anti-inflammatory enzyme called nattokinase, which has been shown to prevent blood clotting and is loaded with protein.
- Cheese -Everyone now knows that cheese is healthy and an excellent source of protein. What is little known, however, is that some types of cheese are also probiotic foods. The live lactic acid bacteria are mainly found in aged cheese such as Cheddar, Parmesan, Gouda or cottage cheese and mozzarella. The longer the cheese ages, the more bacteria it contains. And one more thing you need to keep in mind – the cheese must be made from raw and unpasteurized milk.
- Apple cider vinegaris a real all-rounder and is one of the best-known natural probiotic foods. It is made from apples that first ferment into apple cider, which is then used to make vinegar. But not all apple cider vinegars are created equal. So when purchasing, make sure you choose a natural apple cider vinegar. You can best recognize this by the spider web-like substance and the color - it should be slightly cloudy and brown.
How to include more probiotic foods in your diet?
Now that you know the most effective probiotic foods and their benefits, you may be wondering how best to incorporate them into your diet. First, try making a few simple and small changes. Instead of drinking soda, juices, or energy drinks, try swapping them for fermented drinks like kefir or kombucha. A bowl of natural yogurt with fresh berries and honey for breakfast is not only healthy, but also incredibly tasty and refreshing. Add some variety to your cooking and use kimchi and miso to add more flavor to your dishes. Apple cider vinegar is a great addition to salad dressings and vinaigrettes. The trick is, above all, to get creative and not be afraid to experiment with new ingredients.
