Probiotics are living microorganisms that can pass through the stomach undamaged and reach the large intestine in an active form. Once there, they displace unwanted intestinal bacteria and can have a positive effect on the natural intestinal flora. As far as we know today, the intestine, as part of the immune system, plays an important role in the defense against diseases. Therefore, probiotic products are considered to be particularly health-promoting. We know from experience that probiotics are suitable for regenerating the intestinal flora after taking antibiotics.

“Some foods act as natural probiotics because they contain probiotic bacteria or yeast. Often these are dairy products or other foods with a certain amount of lactose. In general, people with lactose intolerance should be careful when consuming foods containing lactose and not consume too large amounts. Because that can lead to gas and diarrhea.” explains Shivani Sikri, Chief Nutritionist & Founder at Nutri4Verve.

Even those who suffer from a chronic illness should speak to a doctor to be on the safe side before consuming more probiotic foods.

In this article, you can find out which probiotic foods are available and what a probiotic diet can achieve.

1 – Yogurt

Yogurt is # 1 on the list of probiotic foods. It naturally contains living microorganisms. These include the lactic acid bacteria Lactobacillus acidophilus, Lactobacillus casei, and Bifidobacterium bifidum. These bacteria are added to the milk during the production of yogurt because they convert the milk sugar (lactose) from the milk into lactic acid and thus ensure the pleasantly fresh, sour taste of the yogurt. Lactic acid bacteria are part of the natural intestinal flora and help to displace pathogenic germs and support the digestive process in the intestine.

Not all living lactic acid bacteria from yogurt manage to pass through the stomach, including gastric acid, undamaged in order to then become active in the intestine. So that a sufficient amount of probiotics arrives alive in the intestine, a correspondingly large portion of yogurt should be eaten regularly.

This should be as fresh and unsweetened as possible. Special “probiotic yogurt” is equipped with particularly resistant bacterial strains that have a better chance of arriving in the intestine alive. In the case of finished yogurt products, however, you should make sure that some products contain a lot of sugar and sometimes artificial flavors. It is therefore advisable to use natural yogurt and refine it with honey or fruit purees according to your taste.

2 – Kefir as a probiotic

Like yogurt, kefir is made from acidified milk. A so-called kefir mushroom, also called kefir grain, is used to make the milk sour in the production of kefir. It’s a mixture of yeast and bacteria. This kefir mushroom converts milk sugar (lactose) into lactic acid, alcohol, and carbon dioxide. This creates a tasty sour milk drink that contains lactic acid bacteria as well as yeast and acetic acid bacteria. These microorganisms make kefir a natural probiotic.

With the help of probiotic cultures, kefir can support digestion in the intestine, stimulate intestinal activity and also strengthen the immune system. The combination of the numerous nutrients contained in kefir – such as vitamins A and D, B vitamins, folic acid, calcium, magnesium, iron, and iodine – is also considered healthy. It is believed that regular consumption of kefir regulates blood pressure and has anti-inflammatory effects.

3 – Cheese: probiotic effect

Live lactic acid bacteria also make some types of cheese a probiotic food. These include above all old, long-matured cheeses such as Parmesan and Gryerzer cheese, but also mozzarella, Cheddar, or Gouda. If the milk is heated (pasteurized) before the cheese is prepared, the cheese made from it does not contain any probiotic bacteria.

Regular consumption of probiotic cheese can support the natural intestinal flora. In addition, the high calcium content in cheese contributes to healthy bone metabolism.

4 – Real pickles (pickled cucumbers)

With pickled cucumbers, we mean real pickled cucumbers, which are also known as pickled cucumbers. They differ from the common sour cucumbers available in the supermarket in that they are not simply mixed with a brew of vinegar, but traditionally fermented using water, herbs, sugar, and salt. The lactic acid bacteria necessary for the fermentation process are naturally found on the surface of the cucumber. They multiply during fermentation and make pickled cucumbers a probiotic food.

If you consume pickled cucumbers regularly, you can support regular digestion and achieve a positive effect on the immune system. Another advantage of cucumbers: They do not contain any fat and are low in calories (depending on the residual sugar content).

5 – Sauerkraut: Effect as a probiotic

Sauerkraut is a typical German food. It used to provide people with lots of vitamins and fiber, especially in the winter months. Sauerkraut is nothing more than grated, lactic fermented white cabbage.

But the herb has it all: The lactic acid bacteria necessary for fermentation have a probiotic effect and, together with the fiber it contains, can stabilize the intestinal flora and ensure regular digestion. B vitamins, especially vitamin B6, are important for the nervous system – vitamin C also strengthens the immune system. In addition, sauerkraut is low in calories. It is a suitable accompaniment to many hearty dishes, but also a pleasure as a salad.

What you should know: Only fresh, raw sauerkraut contains many lactic acid bacteria and vitamins. If the sauerkraut is cooked, taken from a can or a glass, it contains few or no probiotic lactic acid bacteria or vitamins.

6 – Kimchi and its probiotic effect

Kimchi is made from Chinese cabbage, originally from Korea, and is therefore also known as “Korean sauerkraut”. The Chinese cabbage is fermented with the help of lactic acid bacteria and with the addition of garlic, chili flakes, ginger, and fish sauce. As a result, the vegetables are preserved on the one hand, and the cabbage is easier to digest on the other.

In addition to lactic acid bacteria, kimchi also contains numerous fibers and proteins as well as vitamins A, B, and C. As a probiotic food, kimchi supports the healthy intestinal flora and can help to strengthen the immune system.

7 – Apple cider vinegar as a probiotic

As with other probiotic foods, in addition to numerous vitamins and minerals, the many lactic acid bacteria also play an important role in apple cider vinegar. Because these can have a positive effect on the intestinal flora and thereby strengthen the immune system. Apple cider vinegar has been used in naturopathy and medicine for a very long time, but the benefits have not been scientifically proven:

The Romans used it for disinfection.

In the Middle Ages, it was used to fight the plague.

Today, apple cider vinegar is also used to care for skin and hair.

It should also detoxify, prevent calcification and inhibit inflammation, among other things.

Apple cider vinegar is made from apple juice using yeast and bacteria. The microorganisms first transform the apple juice into a cider through fermentation. The alcohol from the wine is then converted into acetic acid and vinegar is produced. Good, natural, and unfiltered apple cider vinegar is usually golden to slightly brown in color and often contains cloudiness or deposits. It is recommended that you use good quality apple cider vinegar made from whole apples. Because this is where most of the valuable ingredients can be found.

8 – Miso has a probiotic effect

Miso is a Japanese spice paste. For production, soybeans and grains, such as rice or barley, are fermented with the help of naturally occurring lactic acid bacteria. Miso does not only contain probiotic lactic acid bacteria, but also a lot of protein and fiber. As a purely plant-based food, it is also ideally suited as a probiotic for vegans.

9 – Kombucha: probiotic drink

Kombucha is a probiotic drink made from sweetened herbal or black tea. For this, herbal tea or black tea is mixed with a culture of bacteria and yeast. This culture has many names. It is known as the tea mushroom, Kombucha mushroom, Kombucha culture, or Scoby. The microorganisms of the tea fungus, including the lactic acid bacteria characteristic of probiotic food, ferment the sugar into lactic acid, acetic acid, carbon dioxide, and alcohol in small quantities.

In addition to vitamins and numerous minerals, fresh kombucha also contains many live probiotic lactic acid bacteria. If the tea is consumed regularly, it can have a positive effect on the intestinal flora. When consuming larger quantities, however, the sugar content of the drink and, depending on the type of tea used, the caffeine content should be taken into account. In addition, it should be noted that industrially produced kombucha from the supermarket contains no or only a few living microorganisms due to long storage times or preservation. Therefore, the positive health effects of these finished products are questionable.

10 – Tempeh for the intestinal flora

Tempeh is a product made from soybeans and comes from Indonesia. To make tempeh, the soybeans are boiled, peeled, and then mixed with a special mold. This leads to the fermentation (fermentation) of the beans.

During this process, the naturally contained probiotic bacteria also multiply. Tempeh is one of the probiotic foods. Tempeh is also rich in fiber, protein, and minerals such as magnesium, phosphorus, and potassium. Like tofu, it can be used as a meat substitute and is therefore suitable for a vegetarian and vegan diet.

About the Expert

Shivani Sikri is the Co-Founder and Chief Nutritionist at Nutri4verve. She is an internationally renowned award-winning nutritionist based in New Delhi INDIA. Shivani recommends customized Indian versions of International Diets like Keto Diet (Veg/Non-Veg), Intermittent, Paleo, and other top international fat loss targeting diets, in addition to well-balanced metabolic and combination based nutritionally rich diets so that the fat loss is easily attainable and everlasting by eating balanced healthy meals and through your home-cooked food. She is the Best Dietician in Delhi and will be a friend for life.

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Ulani Uriah

Umar Nisar was born and raised in the busy city of Abbottabad. As a journalist, Umar Nisar has contributed to many online publications including PAK Today and the Huffing Post. In regards to academics, Umar Nisar earned a degree in business from the Abbottabad UST, Havelian. Umar Nisar follows the money and covers all aspects of emerging tech here at The Hear Up.

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