Yogurt is usually at the top of my shopping list; it must be unsweetened, organic, and produced with almond milk to qualify. Because I use it on a daily basis, I’m always concerned that I’ll run out. I put two teaspoons in every smoothie and swap it out for mayonnaise when it becomes too hot, and nothing beats a chilled cup of it as an afternoon snack on a hot day.
Yogurt, in addition to providing beneficial amounts of calcium and protein, is a rich source of probiotics, which are living bacteria and yeasts that are considered to be “good.” What is the benefit of these? It is important to maintain a healthy balance of bacteria in your gut because it promotes digestion, inhibits the growth of harmful organisms that may cause illnesses, and strengthens your immune system. It also aids in the absorption of essential nutrients from meals by the body.
In contrast to vitamins, there is no suggested daily dosage for probiotics, making it impossible to determine which types of bacteria or amounts are the most beneficial. The overall recommendation is to include some probiotic-rich foods into your regular diet.
Probiotics are microorganisms that may be consumed. There are hundreds of different types of probiotics. Lactobacillus and Bifidobacterium are two of the most common probiotic bacteria found in meals, each of which has a variety of strains. Lactobacillus and Bifidobacterium are often abbreviated as L. or B. on food labels, and then the name of a particular strain is added after the abbreviation. As a result, the strain acidophilus of the Lactobacillus bacterium is referred to as L. acidophilus in writing.
Yogurt contains probiotics.
This leads us back to yogurt, which includes L. acidophilus on a regular basis.
Yogurt is a popular probiotic meal due to the fact that it is generally accessible and can be consumed in a variety of ways. Some companies incorporate the International Dairy Foods Association’s Live & Active Cultures (LAC) mark, which verifies the presence of probiotics in their products. Otherwise, search for the words “living and active cultures” on the label to confirm that the product is alive and well. Many fruit and sweetened versions include excessive amounts of sugar, so be sure to read the labels for that as well.)
Probiotics may be found in foods other than yogurt.
What if you are not a fan of yogurt or just like to have a wider variety of options? Fortunately, many other meals also contain a significant amount of beneficial microorganisms. They are available in a variety of tastes and textures, so there is a good chance you will discover something you like.
This tart-flavored yogurt-like beverage has a thinner consistency than yogurt and a tart taste. However, non-dairy options such as coconut water, coconut milk, and rice milk are available in addition to the traditional dairy-based version of the beverage. Kefir is available in a variety of fruit and vegetable varieties, or you may make your own by mixing in spices such as cinnamon, vanilla, and pumpkin spice. As a foundation for smoothies, it is also quite effective.
Kimchi is a spicy, reddish fermented cabbage meal that is created with a mixture of garlic, salt, vinegar, and chili peppers, among other ingredients. It is often eaten on its own or as a mixture of rice or noodles. You can also use it to top scrambled eggs or mashed potatoes as a garnish. The product may be found at most grocery shops and Asian markets.
The taste of this fermented tea beverage is acidic and sour. Kombucha includes caffeine in amounts equivalent to those seen in other tea beverages. Some products include sugar that has been added; thus, read the label carefully and avoid anything that has more than 5 grams of sugar per serving.
It is prepared from fermented soybeans and brown rice, and it is a popular paste in traditional Japanese cuisine. Because it has such a strong, salty taste, just a little amount is required. You may use it as a dipping sauce, spread it over toast, or use it in marinades for fish, meats, and vegetables, among other things.
Not every kind of pickle will suffice. Instead of vinegar, look for products that are brined with water and sea salt.
Sauerkraut is a kind of pickled cabbage that might be difficult to like at first. As a child, my German-born grandmother prepared me Reuben sandwiches, which cemented my affection for the dish. Combine it with your standard side veggies, or use it as a hot dog topping, salad ingredient, or salad dressing. Sauerkraut should always be consumed raw or unpasteurized. When compared to commercial sauerkraut, which has had most of its microorganisms destroyed by pasteurization, it contains more probiotics.
Tempeh is a cake prepared from fermented soybeans that has a firmer texture than tofu. Tempeh is a popular vegan food. Make a vegetarian burger patty out of it, or add it to spaghetti sauce for a meatless alternative. Tempeh is often sold precooked and ready to eat, however other types may need further preparation.