{"id":2537,"date":"2018-08-10T04:21:38","date_gmt":"2018-08-10T04:21:38","guid":{"rendered":"http:\/\/besthealth.guide\/?p=2537"},"modified":"2021-10-13T00:29:50","modified_gmt":"2021-10-13T00:29:50","slug":"15-probiotic-foods-that-cultivate-good-gut-bacteria","status":"publish","type":"post","link":"https:\/\/besthealth.guide\/15-probiotic-foods-that-cultivate-good-gut-bacteria\/","title":{"rendered":"15 Probiotic Foods That Cultivate Good Gut Bacteria"},"content":{"rendered":"

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Chances are that you have at least heard the term probiotics at some point in time, but do you know the benefits of them? There are many healthy bacteria that reside inside your gut. These healthy bacteria help with many things such as boosting immunity, improving digestion, and reducing the risk of developing a number of different diseases.<\/p>\n

Creating a healthy microbiome within your gut can help to keep your gestational system functioning properly. When it comes to probiotics, there are a number of foods that contain these healthy bacteria and help to promote the growth of the good bacteria in your digestive system. Fortunately, many common foods that you are likely eating already are probiotics and did not even realize it. In order to promote your gut health and increase the number of good bacteria, try adding these 15 probiotic foods to your diet on a regular basis.<\/p>\n

1. Dark Chocolate<\/h3>\n

Let\u2019s start the list with something that you are likely going to enjoy eating. Dark chocolate<\/a> can help stave off your sweet tooth and at the same time provide your gut with both prebiotics and probiotics. Prebiotics act as a food source for the microbes in your gut. These microbes will convert the dark chocolate into anti-inflammatory compounds. The probiotics found in dark chocolate will colonize in the gut to help with digestion. This combination can help to strengthen the belly bugs and fix any gastrointestinal issues you may be dealing with.<\/p>\n

The reason that dark chocolate is considered a probiotic is that it is actually a fermented food. In order to get the benefits that dark chocolate has to offer make sure that the cacao content of the chocolate is at least 70 percent. Try eating about a square of a bar each day or around two tablespoons of cocoa powder. <\/p>\n

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2. Wine or Beer<\/h3>\n

When it comes to sources of probiotics, beer and wine<\/a> should definitely not be your number one source. However, fermented alcoholic beverages such as wine and beer actually do provide some benefits when they are consumed in moderation. Beer is made from barley grain. The vitamins that survive the fermentation process and filtering process to create the beer can help to decrease the formation of blood clots and also lead to better cholesterol levels.<\/p>\n

Wine contains a good amount of antioxidants. Antioxidants are important for fighting off free radicals in the body. When free radicals are left unchecked they can cause many health issues in the gut and other areas of the body. While beer and wine are not often the best choices when it comes to your health, drinking a glass of alcohol every once in a while can be beneficial, so pour yourself a glass in the evening and relax. <\/p>\n

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3. Greek Yogurt<\/h3>\n

When it comes to fermented foods, the most popular probiotic-rich food is Greek yogurt<\/a>. To make yogurt, two strains of bacteria are used. These strains are lactobacillus bulgaricus and streptococcus thermophilus. The bacteria are added into milk that has been pasteurized. This causes the milk to thicken up because of the lactic acid that the bacteria produce. This is what helps it become the thick and creamy product that you purchase at the grocery store. While most Greek yogurt products can be a trusted source for protein, not all of them provide probiotics.<\/p>\n

There are some types of Greek yogurt that are heat-treated after the fermentation process. This heat treatment will kill the majority of active cultures. If you are adding Greek yogurt to your diet to improve the health of your gut, make sure that you read the label and look for the term live active cultures. Stay away from the ones with any added sugar as these do more harm than good when it comes to gut bacteria. <\/p>\n

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4. Green Peas<\/h3>\n

When most people think about foods that contain probiotics, chances are that most vegetables do not cross their minds. However, a study published in 2014 found that green peas<\/a> contain probiotics. The particular probiotic found in green peas is Leuconostoc mesenteroides. This is a probiotic that is associated with fermentation in low-temperature conditions. These bugs help to stimulate the immune system as they protect the mucosal barrier.<\/p>\n

The mucosal barrier is often referred to as the second skin of the body as it runs through the digestive system and protects against toxins and other bad bugs. When it comes to choosing green peas you are going to want to pass up the canned peas and choose fresh or frozen ones instead. This versatile vegetable can be added to salads, pasta dishes, and even your morning omelet. Add some peas to your diet and your digestive tract will thank you. <\/p>\n

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5. Sauerkraut<\/h3>\n

Sauerkraut<\/a> is food that you either love or hate. If you hate it, you might want to consider giving it another try. Sauerkraut is simply cabbage that has been Lacto-fermented and it offers a very distinct taste and flavor. It contains natural compounds that can help slim your belly as well as fight off certain types of cancer. If sauerkraut is unpasteurized it offers more lactobacillus bacteria than even yogurt. This probiotic can help to boost the healthy flora of the intestinal tract, improve the immune system, and even improve your health overall.<\/p>\n

Once again, it is important to make sure that you check the label before purchasing any type of sauerkraut for its probiotic purposes. Shelf-stable, store-bought versions of sauerkraut are often pasteurized and made with vinegar. This does not provide the same beneficial bacteria as foods that have been fermented. Read the labels and make sure that it is fermented to reap the benefits. <\/p>\n

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6. Kombucha<\/h3>\n

Kombucha<\/a> is a food-based drink that is fermented. It is a bubbly concoction that is made from either black or green teas. A symbiotic culture of yeast and bacteria is added to the tea to create the drink. It is important to note that you only will get probiotic benefits from kombucha that is not pasteurized. This means that there is a high risk of contamination for this beverage from the time that it is on the shelf to the time that it reaches your mouth.<\/p>\n

In fact, bacterial infections, liver damage, and allergic reactions have been linked to unpasteurized kombucha drinks. If you want to help heal your gut with this drink, it is best to make your own version at home and then make sure to drink it within a couple of days of making it. Only drink the refrigerated versions if you enjoy the taste as it will not be providing any benefits to your belly. <\/p>\n

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7. Kimchi<\/h3>\n

Kimchi<\/a> is an Asian dish and it is popular for a reason. This dish is made from fermented veggies such as radishes, scallions, and cabbage. The color of the dish is a distinctive red and this comes from a seasoned paste made from salted shrimp, kelp pepper, or salted shrimp. There are several unique strains of probiotics found in kimchi. These probiotics will not just heal your gut, but they can also help to slim down your belly.<\/p>\n

The main probiotic that is found in kimchi is Lactobacillus Brevis. This culture strain has shown to be effective when it comes to suppressing weight gain through diet. In a lab study conducted in Korea, it was found that the rats who were fed a high-fat diet along with lactobacillus Brevis lowered the diet increased weight gain by about 28 percent. If you are looking to improve your gut health and possibly lose weight, try adding kimchi to your diet. <\/p>\n

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8. Green Olives<\/h3>\n

Another food that is not often considered for its probiotic benefits is green olives. If olives are brined in saltwater they undergo a natural fermentation process. The acids that are created by the lactic acid<\/a> bacteria provide the fruit with its very distinct flavor. There are two strains of live cultures found on green olives.<\/p>\n

These are lactobacillus pentosus and Lactobacillus Plantarum. These are both isolated in the olive and Lactobacillus Plantarum shows potential benefits for helping to get you a flat stomach. This particular strain of probiotics can help to balance out the bugs in your gut. When the gut is balanced, it can decrease the amount of bloating that a person experiences. For those who suffer from irritable bowel syndrome, eating olives can be especially beneficial. So, next time that you order a martini at the bar, ask for some extra olives to go with it. Your gut will thank you. <\/p>\n

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9. Natto<\/h3>\n

Natto<\/a> is a dish that looks a bit funky, but it is actually one of the healthiest foods that a woman can eat. This Japanese dish is made from fermented soybeans. The reason that it is so healthy for women is that it has one of the highest levels of vitamin K2 found in dietary sources. Vitamin K2 is important for bone health and cardiovascular health.<\/p>\n

It also helps promote skin elasticity, which prevents wrinkles. In addition, and the reason that natto has made this list is it is also full of many gut-healing probiotics. Having a healthy gut in addition to eating fermented foods such as natto can help to keep inflammation down. Inflammation is one of the main causes of many different health issues, so keeping it at bay is important for one\u2019s overall health. Get over how it looks and add this healthy dish to your regular diet to reap the benefits. <\/p>\n

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10. Kefir<\/h3>\n

Kefir<\/a> is most often found in the dairy aisle next to the yogurt. It is a smoothie-like drink and while it is often stored with dairy products, it actually is a better choice for those who suffer from dairy intolerance. Kefir has been found to counteract the effects of lactose, which is what causes many digestive issues for those who are intolerant. It has been found that drinking kefir can help to reduce the gas and bloating that is associated with consuming lactose by nearly 70 percent. Another added bonus of drinking kefir is that the bacteria that are found in the drink have been found to colonize within the intestinal tract. This makes the bacteria more likely to provide healing benefits in the gut. If you are lactose intolerant or simply do not like the taste of yogurt, but are looking for some of the same probiotic benefits that yogurt provides, try drinking kefir instead. <\/p>\n

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11. Pickles<\/h3>\n

If you are a pickle lover there is good news for you. Pickles<\/a> are often a good source of probiotics and can help restore the health of your gut. However, it is important to note that not all vegetables that are pickled are actually fermented. It is important to make sure that the pickled vegetables that you have chosen to eat are actually fermented if you are trying to heal the health of your gut. If the product is shelf-stable, chances are that it is simply pickled.<\/p>\n

This is because the product would have been pasteurized first. The pasteurization process will kill off the bacteria, which is what you are looking for if you want to heal your gut health. The best option is to simply make your own fermented pickles and other vegetables at home. All you need is some salt, water, and a starter. <\/p>\n

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12. Miso<\/h3>\n

Miso is a food that most people will enjoy. In fact, you have probably had miso soup as an appetizer at a restaurant at some point. Now you can enjoy that dish even more as there are many great health benefits offered by miso as well. The traditional Japanese miso paste is found in most grocery stores. The paste is made from fermented soybeans and salt. A fungus called koji is also used. Miso is a complete protein as it offers all 9 of the essential amino acids<\/a>.<\/p>\n

It is made from soybeans, which means it is plant-based for those who may be avoiding eating meat. The probiotics that are found in miso can help to stimulate the digestive system and strengthen your immunity. In addition, miso has also been found to help reduce the risk of a number of different types of cancer. <\/p>\n

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13. Cottage Cheese<\/h3>\n

Cottage cheese<\/a> is another dairy product that can help to improve the health of your gut. Similar to yogurt, it is important to make sure that you are looking at the labels when purchasing cottage cheese. You want to make sure that the cottage cheese that you are eating contains live and active cultures. This is where the health benefits of eating the product come in. Cottage cheese, like many dairy products, is packed with muscle-building protein that is slow digesting.<\/p>\n

This has been shown to help enhance the absorption of probiotics. While cottage cheese can be a good source of protein as well as probiotics, this should not be the only food that you turn to when it comes to your digestive health. The reason for this is that many types of cottage cheese contain large amounts of sodium. The sodium can cause bloating and also puts you at risk for developing hypertension when it is eaten in excess. <\/p>\n

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14. Sourdough Bread<\/h3>\n

If you suffer from issues with your gut and enjoy eating bread, one option to help improve your overall gut health is sourdough bread. Sourdough is often confused as being a flavor of the bread. However, the term sourdough comes from the fermentation process that is used to make this particular type of bread. The fermentation process involves friendly bacteria and wild yeast breaking down the sugars and gluten found in the wheat flour.<\/p>\n

This process turns the gluten<\/a> and sugar into proteins that are good for you as well as important minerals and vitamins. The sour aspect is based on the taste of the bread. This flavor comes from the type of yeast that is around when the bread is made and varies based on location. Since the starch from the bread is predigested by bacteria, the bread is easier to digest than most other types of white bread found on the store shelves. <\/p>\n

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15. Tempeh<\/h3>\n

Tempeh is often thought of as a vegan alternative for bacon<\/a>. This product is much better for your overall health than any type of bacon you can purchase. Tempeh is made from fermented soy and a yeast starter. It offers a somewhat tender and meaty bite and the flavor of the product is very neutral. This makes it easy to add to almost any dish that you are making. The fermenting process provides probiotics, which can help to heal your gut health.<\/p>\n

In addition, a small three-ounce serving of tempeh provides the body with eight percent of the recommended daily value of calcium as well as a whopping 16 grams of protein. Even if you are not following a vegetarian or vegan diet, adding tempeh to some of your meals can be extremely beneficial. It can easily be seasoned with just about any flavor you can think of, making it an extremely versatile food that is healthy for you.<\/p>\n\r\n

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