The importance of a varied diet goes far beyond avoiding health problems such as cholesterol or type 2 diabetes. A diet that includes all kinds of products ensures that our body is 100% nourished. This is where foods with natural probiotics come in, these microorganisms already exist in our microbiota, but if we assiduously ingest new ones, we help to strengthen our intestinal flora.
In case there are any clueless in the room, probiotics have been studied for years, and have gone from being a formula for specific cases such as gastroenteritis, to being administered daily to promote health. Very important functions such as the absorption of nutrients such as carbohydrates, vitamins, minerals, fats and proteins are cooked in the intestines, as well as culminating the digestion process with the elimination of waste.
In the intestines there are millions of microorganisms that are responsible for all this, they even help to strengthen the immune system because they rid us of a multitude of bad bacteria and of catching certain viruses. Therefore, taking probiotics on a regular basis favors our body.
This is why today we want to point out the main foods rich in probiotics that are available to anyone, whether we are vegans, vegetarians, flexitarians or omnivores.
Foods rich in probiotics
There are a number of foods with probiotics, but these microorganisms do not appear out of nowhere, they are the result of the fermentation of the food with various good bacteria. The best known is yogurt, but here we are going to give several more options.
Bread with sourdough
We have heard about sourdough, and this refers to the ancient technique of making bread, where only flour and water are used and it is left to ferment naturally, creating a series of good and beneficial bacteria for the body. This makes the bread stay tender longer and has a more consistent and juicy crumb.
With the traditional fermentation that is carried out with the sourdough, the anti-nutrients of the cereal are eliminated, even reducing gluten, which is why it is more digestive than the normal and cheap bread that is bought in supermarkets.
Microalgae
Okay, we know that this name is the same, but surely spirulina, kombu, chlorella and the like sound familiar to us. Well, all these microalgae are rich in probiotics, more specifically, Lactobacillus and Bifidobacteria. It is increasingly common to see these microalgae in dishes of modern and not so modern cuisine, as well as in vegan recipes.
This source of probiotics is very necessary since it provides a multitude of essential nutrients for the body. It is very common in Japanese cuisine, even making juices with them, apart from soups, sauces, sauces, etc.
Miso
Miso is much more common today and arises from the fermentation of soybeans with salt and koji. With a creamy texture, a smell reminiscent of coffee and a flavor of animal meat , miso can be used in many dishes and is original to Asian cuisine.
In fact, miso soup is one of the most famous dishes in Asian cuisine and that we can eat in any Japanese restaurant worth its salt. We encourage you to try this miso soup, a tasty and nutritious dish that feels great, as it facilitates digestion thanks to probiotics.
Tempeh
It is vegan and has gluten, but they also sell it gluten free. It is the result of the fermentation of soybeans and is a very versatile food rich in probiotics since it can be eaten in several different ways, from sautéed in a pan, baked, in scrambled eggs, salads, etc. It is considered one of the best meat substitutes.
Its origins are Hindu and it is a product high in vegetable proteins . Tempeh isn’t just made from soy, it can be made from chickpeas and other legumes, as well as grains like wheat. It is tasty, easy to digest and a very good companion to light meals, as well as cheap.
Olives and pickles
Olives, with or without pit, with or without filling, are a source of probiotics, quick, simple, cheap and delicious. Surely we did not know this information, because we can already eat olives every day because they have many benefits for our body, in addition, they are suitable for vegans, as long as they are not stuffed with anchovies or other products of animal origin.
Pickles are the little jars that are sold in many establishments that have pickles, chives, carrots, cauliflower, turnips, radishes, etc. Here we must point out two things, on the one hand, we must buy pickles that do not come in jars with vinegar, because those do not have probiotics, just as we should not buy those that are pasteurized.
Apple vinager
Vinegar is very common in Spanish cuisine, and apple cider vinegar arises from the fermentation of sugars in apple juice or cider. A food loaded with natural probiotics , but not as versatile as the other probiotic foods that we are mentioning in this text.
In addition, apple cider vinegar is a very beneficial food for the body, as it is able to help reduce high cholesterol and helps control blood pressure, helps in weight loss and improves insulin sensitivity.
Unpasteurized cheese (caution)
Raw cheese is one that is made from raw cow, goat or sheep milk. This means that these cheeses have not been pasteurized, that is, they have not been subjected to a treatment with high temperatures where negative bacteria are eliminated.
We put the warning of caution because being raw it can produce a lot of intolerance, leading to diarrhea and other complications such as vomiting, abdominal pain or fever due to the large number of negative bacteria according to AECOSAN. These cheeses typically contain probiotics such as Thermophillus, Bifudus Bulgaricus, and Acidophilus.
Kimchi
A somewhat strange but very tasty mixture of ingredients. It is the result of fermenting Chinese cabbage with salt and fish sauce, various spices are added to it and even food is added to give it a touch of spice such as radishes, ginger or garlic.
It is one of the foods with probiotics that we want to highlight in this text, and to be more exact we will say that with a large load of probiotics, so we recommend going to a Japanese restaurant of high quality (that is an authentic Japanese restaurant), already they sure will have kimchi in their letter.
Sauerkraut
If we like crunchy foods, this is going to become our favorite, as long as we like its peculiar flavor. This food with probiotics arises from the fermentation of cabbage or cabbage and other seasonal or classic vegetables such as carrot, radish, turnip, etc. are added (optional). as well as some spices that give it that special touch.
Natural bacteria produce lactic acid such as Lactobacillus and are extremely important for the intestinal flora and even help detoxify the blood and liver . The good thing about sauerkraut is that it is a versatile food and can be used in soups, salads, protein dishes, etc.
Kombucha
That word may sound quite familiar to us, since there are numerous nutrition influencers offering discounts on the Komvida website. It is a brand specialized in fermented beverages with a symbiotic colony of bacteria and yeasts . Actually, it is a tea and its origin comes from the Far East.
The result of this characteristic fermentation is a drink that is neither sweet nor acidic, but is there between two waters, with a natural bubble and that is presented in glass bottles with a multitude of flavors.
Kombucha can be drunk at almost any time of the day, either as a soda to hydrate ourselves in a healthy way, or as an accompaniment to meals. To choose the best kombucha we must pay attention to its bubble that is subtle, that it comes in a glass jar, that it has very little sugar and that it is not pasteurized.
Kefir
Kefir is becoming very popular in recent times, it is like a yogurt, but not that creamy. Yes, it is a fermented dairy, hence it contains so many beneficial bacteria for the body that help detoxify the blood and liver.
This food with probiotics can not only be made as dairy, but there are also water kefir and they are accompanied by fruits and spices, obtaining a healthy fizzy drink (not in all cases, be very careful with dyes, sugars, stabilizers, preservatives, and else).
