Probiotics are tiny living organisms that can help a person when taken in the right amounts. They mainly consist of bacteria, but some yeasts can also be probiotics. Probiotics live all over the body but are mostly found in the digestive system, where they may stop harmful microbes from growing. Gut bacteria also do other jobs like providing essential nutrients, Some studies suggest probiotics might help with conditions like:
- Diarrhea caused by taking antibiotics.
- Obesity and losing extra weight.
- Irritable bowel syndrome.
- Boosting the body's immunity to fight diseases.
- Reducing the risk of infections from various vaginal infections.
- Boosting heart health.
Top natural sources of probiotics:
First: Kefir milk
Kefir is a fermented milk drink made by adding bacterial cultures called kefir grains to cow or goat milk. The microbes in kefir turn lactose into lactic acid, giving a sour taste like yogurt but with a more liquid texture. A recent study in Frontiers in Microbiology found kefir has up to 61 different types of bacteria and fungi. This makes it a way better source of probiotics than yogurt.
Second: Yogurt
Yogurt is made by adding bacterial cultures to skim or low-fat milk. The result is a tangy fermented liquid that's thicker than milk, richer in probiotics, and helps improve digestion and bowel movement.
Third: Cheese
Some cheeses are a source of probiotics, especially if made from raw milk. For cheese made or imported, the US FDA requires pasteurized milk, which kills probiotic benefits. Raw milk is only allowed if the cheese is aged 60 days. Old cheeses like Parmigiano Reggiano, cottage cheese, or any handmade cheese from local farmers markets (if made from raw milk) are rich in microbial cultures that boost gut microbiome.
Fourth: pickled cucumbers
To make pickles offer probiotic value for your gut, you need to soak them in a salty brine. Brine, unlike vinegar, doesn’t stop the growth of microbes during fermentation. Used as a food preservation method for thousands of years, making pickles at home is simple. You don’t have to use just cucumbers for pickling, you can turn carrots, corn, and even apples into pickles.
Finally: kombucha tea
It’s a fizzy tea made by fermenting black or green tea with a symbiotic culture of yeast and bacteria. With a flavor like vinegar, kombucha making is similar to vinegar making, it usually sells in a bunch of herbal and fruit flavors. You can also make this fermented drink at home.
