Probiotic foods are considered functional, because as well as having important vitamins and minerals to nourish the body, they also contain yeasts and good bacteria that help maintain health, contributing to good digestion and preventing diseases such as diabetes, gastritis or high blood pressure.
To reap the full benefits of probiotic foods, it’s important to consume at least one of them every day. Learn more about probiotics and what they are good for
Cheeses, yogurts and fermented milks are just some of the probiotic foods that exist and their benefits vary according to the types and quantity of microorganisms present in each food.
- Yogurt
Yogurt is a probiotic food with a sour taste and is made from fermented milk, which can also have fruit or other ingredients added.
It is rich in protein, vitamins and minerals and contains lactobacilli and bifidobacteria, microorganisms that are beneficial to the body.
Benefits: yogurt helps to control hunger and lose weight, prevent constipation, improve the absorption of vitamins and minerals from food and the digestion of milk and dairy products in those who are lactose intolerant.
Yogurt also improves the body’s defenses, helping to prevent colds and flu, and ensures healthy bones and teeth, as it is rich in calcium.
How to consume it: Yogurt can be consumed on a daily basis and there are several options on the market, but it is important to always choose versions without added sugar, colorings or flavorings, such as natural yogurt.
Yogurt should be stored in the fridge and can be eaten for breakfast or as a morning or afternoon snack with fruit, which is rich in fiber and also helps control hunger. See the main benefits and how to make natural yogurt at home.
- Kefir
Kefir is a creamy fermented drink with a sour taste and is considered a complete probiotic food, as it is rich in calcium and B vitamins, helping to maintain healthy intestinal flora.
Benefits: kefir contains more beneficial microorganisms than milk, making it a better digestible food, especially for those who are lactose intolerant.
It also contributes to the balance of intestinal flora, helping to prevent and treat diarrhea, constipation and other inflammations in the intestine.
Kefir is also an anti-inflammatory and antioxidant food, improving the body’s defenses against infections. Find out more about the benefits of kefir.
How to consume it: you can find kefir in health food stores, restaurants and cafés, and there are various options, such as in products made from cow’s or goat’s milk, in fruit juices.
You can even buy kefir grains or receive donations from friends or via social media if you want to prepare them at home.
- Kombucha
Kombucha is a drink prepared by fermenting green or black tea and sugar, and has a sweet, refreshing taste.
This drink is rich in probiotics that help the body’s defenses, fighting fungi and bacteria that are harmful to the body and preventing health problems.
Benefits: kombucha helps strengthen the immune system, preventing colds and flu, heart disease, diabetes and cancer.
It also improves bowel function and helps reduce the growth of bad bacteria in the stomach, preventing gastritis and stomach cancer.
Some studies show that kombucha, because it is rich in beneficial microorganisms, can also help in the treatment of type 2 diabetes and weight loss. See more about the benefits and how to prepare kombucha.
How to consume it: kombucha is usually found in health food stores, restaurants and cafés, and the flavor options vary according to the fruits and spices added to the drink.
Kombucha can be consumed daily and with any meal.
- Sauerkraut
Sauerkraut is a probiotic food produced by fermenting cabbage with a little salt and usually has a more acidic taste.
This food has high amounts of lactobacilli, minerals and vitamins A, B, C and K, as well as being low in calories. Find out more about sauerkraut.
Benefits: sauerkraut helps to prevent constipation or diarrhea and contributes to good digestion, as well as preventing many diseases such as some types of cancer, colds and flu.
Some studies have shown that daily consumption of sauerkraut can also be used to improve intestinal flora and the symptoms of irritable bowel syndrome.
How to consume it: the recommended daily amount of sauerkraut is between 7 and 10g, which can be added to salads, sandwiches and other ready-made dishes.
- Miso
Miso is a traditional food in Japanese cuisine, prepared by fermenting soybeans with salt, barley, rice or rye, and koji, which is a type of fungus, to form a paste that is usually used as a seasoning for soups.
This food, also known as miso soup, is rich in protein, vitamins such as vitamin K and minerals such as manganese, zinc and copper.
Benefits: miso helps improve the body’s defenses against toxins and harmful bacteria, as well as improving digestion, reducing diarrhea, constipation and excess intestinal gas.
How to consume it: miso is a soybean paste that is used as a base in the preparation of miso soup, which can also contain seaweed, mushrooms, onion and pumpkin. The soup can be eaten as a starter for lunch or dinner.
- Tempeh
Tempeh is another food prepared by fermenting soybeans, which are then pressed into a kind of compact cake. This is a traditional Indonesian and vegetarian food, rich in probiotics and proteins.
Benefits: tempeh helps fight constipation, prevent diarrhea and facilitate the absorption of nutrients from food by the body.
This food is also rich in antioxidants, which prevent diseases such as diabetes, cancer and high blood pressure. Check out all the health benefits of tempeh.
How to eat it: tempeh can be prepared roasted, grilled or barbecued and eaten as a starter, snack or main course.
- Natto
Natto is a food that can be made by cooking and adding Bacillus subtilis, a bacterium that ferments soybeans, resulting in natto. Here’s how to make natto.
Benefits: natto helps maintain the health of the digestive system, improve the absorption of nutrients and increase bone density and prevent osteoporosis in women.
In addition, some studies have shown that fermented soy-based foods, when used as a treatment, also improve poor digestion and reflux.
Consuming fermented soy foods once a day improves total cholesterol levels in blood tests.
How to eat it: natto is a food that is usually eaten mixed with boiled rice and seasoned with onion, coriander and spring onions, and is mainly eaten for breakfast.
- Kimchi
Kimchi is a fermented probiotic food made from vegetables and salt, most commonly prepared with cabbage, radish, red pepper powder, garlic, ginger, anchovies, sugar, onion and salt.
This food is very rich in vitamin C and B vitamins, minerals and fiber, as well as being low in calories and considered one of the healthiest foods in the world.
Benefits: kimchi helps to keep the intestines functioning properly and improves the body’s defenses, preventing various types of disease, such as cancer, obesity and heart disease.
Kimchi also slows down ageing, as it reduces the body’s free radicals, which are molecules naturally produced in the body, but which in excess are harmful to health. Learn more about what free radicals are.
How to eat it: kimchi is usually prepared at home and served as an accompaniment to meals.
It is prepared by washing the cabbage and draining it for 3 hours. Then add the other ingredients, mix well and let the mixture ferment for at least 3 days in the fridge.
- Cheese
Some cheeses, such as cheddar or mozzarella, have bacteria that are able to survive the natural ageing of these cheeses, making them a good source of probiotics.
Benefits: these cheeses help improve and regulate the intestinal microbiota, as well as being rich in vitamins, such as vitamin B12, and minerals, such as calcium, phosphorus and selenium, which help prevent cardiovascular diseases and osteoporosis.
How to eat it: cheddar or mozzarella cheese can be eaten every day, for breakfast or an afternoon snack, for example.
- Cucumber pickles
Cucumber pickles are a food prepared through the natural fermentation of cucumbers in water and salt, which turns them sour and is a good source of healthy probiotic bacteria.
It also contains high amounts of vitamin K, which is important for blood clotting, and is low in calories.
Benefits: Cucumber pickles help to improve the health of the gastrointestinal tract.
In addition, the pickle has an anti-inflammatory action, which helps improve digestion and reduce excess gas. Check out all the benefits of cucumber.
How to eat it: cucumber pickles can be added to salads or sandwiches, for example, but you should avoid excessive consumption due to the high salt content.
Conclusion
Taking good care of your gut by consuming probiotic foods can prevent a number of diseases, as the gut is considered our second brain.
