Top 10 Probiotic Foods to Add to Your Diet

[Islander]

By Dr. Edward Group on 02/23/2011 Probiotics are beneficial forms of gut bacteria that help stimulate the natural digestive juices and enzymes that keep our digestive organs functioning properly. In addition to taking a probiotic supplement, you can also support our probiotic intake through eating foods that are hosts to these live bacterium.

We all know of the great health benefits of probiotics, however, not all of us know how to take advantage of these health benefits. Below is a list I put together to outline the best probiotic foods for you to add to your diet. I would also recommend buying the organic version of all these probiotic foods.

1. Yogurt
One of the best probiotic foods is live-cultured yogurt, especially handmade. Look for brands made from goat milk that has been infused with extra forms of probitoics like lactobacillus or acidophilus. Goat’s milk and cheese are particularly high in probiotics like thermophillus, bifudus, bulgaricus and acidophilus. Be sure to read the ingredients list, as not all yogurts are made equally. Many popular brands are filled with High Fructose Corn Syrup, artificial sweeteners and artificial flavors.

2. Kefir
Similar to yogurt, this fermented dairy product is a unique combination of goat milk and fermented grains. High in lactobacilli and bifidus bacteria, kefir is also rich in antioxidants. Look for a good, organic version at your local health food shop.

3. Sauerkraut
Made from fermented cabbage (as well as other vegetables), sauerkraut is not only extremely rich in healthy live cultures, but also aids in reducing allergy symptoms. Sauerkraut is also rich in vitamins B, A, E and C.

4. Dark Chocolate
Yes, we did say chocolate! A good, high-quality dark chocolate has four times the amount of probiotics as many forms of dairy. This is only one of the health benefits of chocolate. Remember to eat chocolate in moderation.

5. Microalgae
This refers to super-food ocean-based plants such as spirulina, chorella, and blue-green algae. These probiotic foods have been shown to increase the amount of both Lactobacillus and bifidobacteria in the digestive tract. They also offer the most amount of energetic return, per ounce, for the human system.

6. Miso Soup
Miso is one the mainstays of Japanese traditional medicine, and is commonly used in macrobiotic cooking as a digestive regulator. Made from fermented rye, beans, rice or barley, adding a tablespoon of miso to some hot water makes an excellent, quick, probiotic-rich soup, full of lactobacilli and bifidus bacteria.
Beyond its important live cultures, miso is extremely nutrient-dense and is believed to help neutralize the effects of environmental pollution, alkalinize the body and stop the effects of carcinogens in the system.

7. Pickles
Believe it or not, the common green pickle is an excellent food source of probiotics. Try making your own homemade pickles in the sun. Here’s a great set of instructions for making your own probiotic-rich dill pickles.

8. Tempeh
A great substitute for meat or tofu, tempeh is a fermented, probiotic-rich grain made from soybeans. A great source of vitamin B12, this vegetarian food can be sautéed, baked or eaten crumbled on salads. If prepared correctly, tempeh is also very low in salt, which makes it an ideal choice for those on a low-sodium diet.

9. Kimchi
An Asian form of pickled sauerkraut, kimchi is an extremely spicy and sour fermented cabbage, typically served alongside most meals in Korea. Besides from beneficial bacteria, Kimchi is also a great source of beta-carotene, calcium, iron and vitamins A, C, B1 & B2. Kimchi is one of the best probiotic foods you can add to your diet, assuming you can handle the spice, of course.

10. Kombucha Tea
This is a form of fermented tea high in healthy gut bacteria. This probiotic drink has been used for centuries and is believed to help increase your energy, enhance your wellbeing and maybe even help you lose weight. However, kombucha tea may not be the best fit for everyone, especially those that already have a problem with candida.

Other Sources of Probiotics
Besides from the list of probiotic foods above, you can also get plenty of beneficial bacteria by taking a probiotic supplement.

http://www.healthiertalk.com/top-10-...your-diet-3424

[Islander]

I question #7, pickles. I do love pickles (it's not possible the sweetness has anything to do with that, is it?) but pickling is a different process from fermenting. Any thoughts?

[Reesacat]

Sometimes I have seen 'pickles' as a all-inclusive term and you don't know if the author means canned pickles or lacto-fermented pickles-the latter has the probiotics.
I checked the recipe link in the article-the author gives recipe for lacto-fermented pickles.
Looked easy to do!

[Reesacat]

Also, if you buy sauerkraut , kimchi, etc. make sure it is raw and not pasteurized to get the benefit of the probiotics.

[mellowsong]

I question #7, pickles. I do love pickles (it's not possible the sweetness has anything to do with that, is it?) but pickling is a different process from fermenting. Any thoughts?

I make pickles using lacto fermentation. I slice cucumbers, place in water kefir for a few days at room temp, then a week or more in the fridge before using. When I had my container garden, I had tons of gherkins and did these whole. You do have to add grape leaves or horseradish leaves to keep them crispy BUT, since tannin is the secret "crispy" agent, I use about a teaspoonful of tealeaves per quart. If I want sweet pickles, I add stevia to the mix because sweetness from stevia won't ferment out like sugar and honey. So, they are still pickles AFAIK

[mellowsong]

2. Kefir Similar to yogurt, this fermented dairy product is a unique combination of goat milk and fermented grains. High in lactobacilli and bifidus bacteria, kefir is also rich in antioxidants. Look for a good, organic version at your local health food shop.

Have major issues with this statement.
1. It is NOT really similar to yogurt. Yogurt contains, at most, 6 strains of beneficial bacteria..most contain 1 or 2. Home-made kefir contains up to 35 strains of beneficial bacteria AND yeasts. Yogurt contains no yeast.
2. The way he states this, it sounds like kefir contains grains like wheat and oats. While the polysaccharide colony is called a "kefir grain" there is absolutely no relationship to vegetable grains. Kefir grains are a symbiotic colony of bacteria and yeasts held together by a polysaccharide membrane...so it is really "animal".
3. Kefir can be made with any milk, not just goat. Different countries use camel, horse, water buffalo etc. As a matter of fact, you can even make kefir with things like coconut milk, almond, rice and soy milks. The problem with these is that the kefir grains must have dairy milk to grow. When used in alternative milks, eventually they die and you have to replace them.
4. Most kefir you can buy does not have the yeasts in it as many states forbid the sale of beverages containing live yeast. Store-bought kefir also has fewer strains of beneficial organisms, usually has sugar and a bunch of flavoring agents and fillers. It is not really much like what you make yourself from kefir grains.

IMHO kefir probably deserves first place.

[Islander]

I make pickles using lacto fermentation. I slice cucumbers, place in water kefir for a few days at room temp, then a week or more in the fridge before using. When I had my container garden, I had tons of gherkins and did these whole. You do have to add grape leaves or horseradish leaves to keep them crispy BUT, since tannin is the secret "crispy" agent, I use about a teaspoonful of tealeaves per quart. If I want sweet pickles, I add stevia to the mix because sweetness from stevia won't ferment out like sugar and honey. So, they are still pickles AFAIK

But where are the pickling spices? Where does the flavor come from? This doesn't sound at all like what I think of as traditional pickling. Maybe I misunderstand what is meant by "pickling"?

[mellowsong]

But where are the pickling spices? Where does the flavor come from? This doesn't sound at all like what I think of as traditional pickling. Maybe I misunderstand what is meant by "pickling"?

Ok, answered too quickly...I always use salt. I vary the spices but generally use fresh dill when I can get it for dill pickles. For sweet relish, I just use chopped up cukes and a little stevia, then add honey when it gets too sour. I also use a variety of spices depending on what I have around including cinnamon sticks, mustard seed, juniper berry, bay leaf, peppercorns, ginger, cloves and allspice. I probably use about 1/2 tsp of each of these and 3 or 4 bay leaves to 1/2 gallon of pickles. I don't use a particular recipe...just throw in what sounds good at the moment, lol.

I think pickling means basically preserving a food in brine or vinegar. The lacto-fermented recipes call the liquid a brine (all use salt) and call them pickles but maybe they aren't exactly pickles.

[Reesacat]

Dr. Group had spices in his lacto-fermented pickle recipe:
http://www.instructables.com/id/Prob...-Dill-Pickles/

[Islander]

In my experience, pickles (the vinegar and sugar kind) have a specific flavor based on the exact blend of spices used. Vary something by a teaspoon and you end up with something totally different. I have a few treasured recipes that I love, and am always precise about measurements!