Probiotics are good bacteria that help keep your gut healthy and your digestion smooth. Probiotic-rich foods can improve your immune system and boost energy and mood.
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The best part is that you don’t need supplements to get your daily dose of probiotics. Here are some delicious and natural ways to add probiotics to your diet.
Enjoy a Bowl of Yogurt
Yogurt is one of the best-known sources of probiotics and comes in many flavors and styles. Opt for plain, unsweetened yogurt with live and active cultures for maximum benefits. Greek yogurt is also a great choice because it contains protein and probiotics. Add fresh fruit, honey, or nuts to make it even tastier.
Drink Kefir for a Creamy Treat
Kefir is a fermented milk drink with a slightly tangy taste. It’s thinner than yogurt, making it easy to drink or blend into smoothies. YouWhileain or flavored kefir in can be found in stores; homemade versions often contain probiotics. Try mixing it with berries and a little honey for a refreshing treat.
Snack on Sauerkraut
Sauerkraut is fermented cabbage that’s full of gut-friendly bacteria. It has a crunchy texture and a sour taste that pairs well with sandwiches or salads. Be sure to choose raw, unpasteurized sauerkraut, as the heat from pasteurization can kill the probiotics. Eating a spoonful a day can help keep your digestive system in balance.
Add Kimchi to Your Meals
Kimchi is a spicy, Korean-style fermented vegetable dish packed with probiotics. It’s usually made with cabbage, radishes, and flavorful spices. You can eat it alone or add it to rice, soups, and scrambled eggs. The fermentation process not only adds probiotics but also enhances the flavor.
Sip on Kombucha
Kombucha is a fizzy, fermented tea that contains probiotics and antioxidants. It has a slightly tangy taste and comes in a variety of flavors li, such as ginger, berry, and citrus. Drinking a small glass daily can help support digestion and overall gut health. Just make sure to choose brands with natural ingredients and minimal added sugar.
Munch on Pickles
Fermented pickles are a tasty way to get your daily dose of probiotics. Unlike regular store-bought pickles made with vinegar, probiotic pickles are fermented in saltwater brine. They have a tangy, salty flavor and go well with sandwiches or as a crunchy snack. Always check the label to ensure they are naturally fermented and not pasteurized.
Try Miso in Soups and Sauces
Miso is a fermented soybean paste commonly used in Japanese cuisine. It has a savory umami flavor and is rich in probiotics. Adding miso to soup, salad dressings, or marinades gives food a delicious depth of flavor. To keep the probiotics alive, add miso to warm—not boiling; liquids.
Spread Some Tempeh on Your Plate
Tempeh is a fermented soybean product that is rich in protein and probiotics. Its texture and nutty flavor make it a good addition to stir-fries, sandwiches, and salads. Because it’s fermented, it’s easier to digest than regular soybeans. Cooking it lightly helps preserve the beneficial bacteria.
Make a Smoothie with Buttermilk
Traditional buttermilk is a fermented dairy drink containing probiotics. It has a slightly tangy taste and a thinner consistency than yogurt. You can drink it on its own or blend it into smoothies for a probiotic boost. Choose the cultured variety for gut health benefits.
Use Apple Cider Vinegar in Dressings
Raw, unfiltered apple cider vinegar contains natural probiotics and enzymes. Adding a splash to salad dressings, marinades, or even a glass of water can support digestion. Be sure to choose apple cider vinegar with the “mother,” which is the cloudy substance that holds the beneficial bacteria. Drinking small amounts regularly may also help balance your gut bacteria.
Try Natto for a Unique Superfood
Natto is a traditional Japanese dish made from fermented soybeans. It has a strong smell and sticky texture and is packed with probiotics and vitamin K. Many people eat it with rice, mustard, or soy sauce for extra flavor. If you’re feeling adventurous, natto can be a great way to improve your gut health.
Enjoy Some Sourdough Bread
Sourdough bread is made using a natural fermentation process that creates healthy bacteria. The probiotics in sourdough help make it easier to digest than regular bread. It has a tangy taste and a chewy texture that pairs well with butter or spreads. Choosing whole-grain sourdough can give you extra fiber and nutrients.
Sip on Traditional Lassi
Lassi is a probiotic-rich yogurt drink popular in Indian cuisine. It’s usually blended with water, spices, and sometimes fruit for a refreshing beverage. The probiotics in lassi help support digestion and gut health. Drinking a glass with meals can help you feel full and satisfied.
Top Your Dishes with Crème Fraîche
Crème fraîche is a fermented dairy product similar to sour cream but richer in flavor. It’s naturally high in probiotics and adds a creamy texture to soups, desserts, and sauces. You can use it as a topping for fruit, pancakes, or baked potatoes. Since it’s less processed, it retains more of its beneficial bacteria.
Try Fermented Cheese
Some aged cheeses, such as gouda, cheddar, and Swiss, contain probiotics. These cheeses undergo a fermentation process that helps create good bacteria. Eating small amounts of probiotic-rich cheese can be a tasty way to support gut health. Look for labels that mention live and active cultures for the best benefits.
Related: 15 Clever Hacks To Reduce That Never-Ending Grocery Bill
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However, with some creativity and resourcefulness, you can implement numerous clever hacks to reduce your never-ending grocery bill without sacrificing the quality or variety of your meals.
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