Revealing The Best Natural Probiotics In Foods For Optimal Gut Health!
Nutrition
Published on: 10-Apr-2024
10 min read
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Lalita Vishwakarma
Revealing The Best Natural Probiotics In Foods For Optimal Gut Health!
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Probiotics have become increasingly popular for their potential benefits for digestion and gut issues in recent years, but did you know that India has been using probiotic foods for thousands of years? With the prevalence of gastrointestinal problems in the country, the role of probiotics in contributing to gut health and boosting immunity is highly valued.
Indian cuisine is adorned with a treasure trove of probiotic wonders, ranging from tangy mango pickles to velvety homemade curd, fermented rice delights, and zesty chutneys.
In this article, we'll explore the world of natural probiotics in foods, their captivating history, science-backed health benefits, and tantalising flavours that will leave you craving more.
Table of Contents
What Are Probiotics?
What Food Is Highest In Probiotics?
Which Fruit Are Rich In Probiotics?
Which Indian Foods Are Rich In Probiotics?
Why Do You Need Probiotics?
Health Benefits of Probiotics
The Final Say
FAQs
References
What Are Probiotics?
Probiotics are living microorganisms, specifically bacteria that positively affect the body when consumed with a balanced diet. The human body naturally hosts trillions of microorganisms, including probiotics for gut health, vital in maintaining overall health and functionality.
Not all microbes inside our body are good for us, but some, like probiotics, help keep the bad ones in check. These beneficial bacteria are commonly found in yoghurt, other fermented foods, dietary supplements, and cosmetics.
Contrary to the perception of bacteria as harmful "germs," regularly consuming natural probiotics in food may help boost the immune system. Also, specific bacterial strains aid food digestion, while others fight disease-causing cells and produce essential nutrients. Probiotic foods for gut health products often contain microorganisms identical to those naturally present in our bodies.
What Food Is Highest In Probiotics?
Many traditional cuisines incorporate natural probiotics in food for their health benefits. Here are some of the most popular foods high in probiotics:
1. Yogurt
It is a milk product known for its probiotic properties, containing lactic acid bacteria and bifidobacteria. These probiotics provide several health benefits, including improved bone, heart, and gastrointestinal health, reduced risk of diabetes and breast and colon cancer, and better weight management.
In addition, yoghurt may be a suitable option for lactose-intolerant people. The bacteria in yoghurt transform some of the lactose into lactic acid, which gives the yoghurt its sour flavour.
2. Kefir
It is a type of fermented milk drink that tops the list of foods with natural probiotics. The term "kefir" is believed to have originated from the Turkish word "keyif," which translates to feeling good after
eating.
It is created by introducing kefir grains into cow's or goat's milk. These kefir grains are not grains in the cereal sense but rather a combination of lactic acid bacteria and yeast that resemble cauliflower.
Kefir is associated with various health benefits, including improved bone health, relief from digestive issues, and protection against infections. Additionally, individuals with lactose intolerance may find it a good alternative.
3. Buttermilk
Various fermented dairy products are known as buttermilk, but the only type that contains live probiotic cultures is the liquid left after churning butter. However, most buttermilk available in grocery stores doesn't include live probiotics, so it's important to carefully check the label to determine whether it does.
4. Kimchi
Kimchi is a spicy, fermented Korean side dish. Its main ingredient is cabbage, which can also be made from other vegetables. You can enhance its flavour by seasoning it with various ingredients, such as garlic, ginger, red chilli pepper flakes, scallion, and salt. Kimchi contains Lactobacillus kimchii and other lactic acid bacteria that promote digestive health since it is made from cabbage and loaded with vitamins, including vitamin K, riboflavin (vitamin B2), and iron.
5. Sauerkraut
It is shredded cabbage fermented by lactic acid bacteria. It is a traditional dish popular in many countries, with a sour and salty taste. It can be stored for months and is rich in fibre, vitamins C and K, sodium, iron, and potassium. It also contains antioxidants important for eye health. Choose unpasteurised sauerkraut to keep its live and active bacteria.
6. Miso Soup
Miso is a type of paste usually prepared by fermenting soybeans with salt and good bacteria. Three different kinds of Miso are available: white, yellow, and red. These pastes can be added to broth and other ingredients to make a soup rich in probiotics and beneficial for health. Including natural probiotics in food like miso and tempeh will support immune and gut health.
Which Fruits Are Rich In Probiotics?
Fruits that can help you get a happy gut include the following:
Fruits | Description |
Bananas | It is rich in fibre, promotes gut health, and is a good source of probiotics (2.6g per 100g). |
Custard Apples | It is rich in antioxidants, good for heart and brain health, reduces cholesterol and contains natural fibre with probiotic properties. |
Watermelon | It is rich in water, suitable for hydration, and contains natural probiotics that benefit gut health. |
Grapefruit | It is high in vitamins A and C, a good source of fibre, and contains probiotics, making it great for breakfast. |
Almonds | They are high in dietary fibre and prebiotics and a good source of calcium (vegan-friendly). |
Which Indian Foods Are Rich In Probiotics?
Some of Indian foods that contain a good number of probiotics are:
1. Pickles and Chutneys
Pickles and chutneys are beloved condiments in various cuisines, known for their flavours and ability to enhance dishes. Indian pickles are rich in probiotics, while chutneys can introduce beneficial bacteria to the gut. These probiotic-rich foods add a burst of flavour to meals and boost digestive well-being.
2. Dhokla
Dhokla is a popular Gujarati snack made from fermented chickpea flour. The fermentation process produces natural probiotics in food, enhancing its nutritional value. This process also improves the taste, texture, and nutritional value of dhokla.
During fermentation, the carbohydrates in the batter are consumed by bacteria, resulting in the production of lactic acid, which adds a tangy taste and helps break down complex nutrients, making them more easily digestible. Furthermore, the lactic acid bacteria produce certain enzymes and vitamins that further enhance the nutritional value of dhokla.
3. Idli and Dosa
Idli and dosa are two popular breakfast dishes in South India. Idli is a steamed cake made with rice and lentil batter, while dosa is a thin, crispy pancake made with fermented rice and urad dal (split black gram). Fermentation enhances these dishes' probiotic qualities, making them a healthy and nutritious breakfast option.
Why Do You Need Probiotics?
Consuming probiotics is important to maintaining a balanced body. These good bacteria help fight the increased number of harmful bacteria when you're sick, keeping your levels as close to neutral as possible. Probiotics have many benefits, particularly in easing gut issues such as inflammatory bowel disease, irritable bowel syndrome (IBS), infectious diarrhoea, and antibiotic-related diarrhoea.
While some people may experience additional health benefits, such as relief from eczema, oral health, and preventing allergies or the common cold, the research supporting these uses is inconclusive.
Recent studies indicate that having necessary probiotics is linked to a reduction in depression. However, more research is required to determine if probiotics are suitable for a preventative strategy for depression.
Health Benefits of Probiotics
Benefit of Probiotics | Description |
Improved Digestion | Probiotics help break down food, speed up digestion, and may reduce constipation and symptoms of digestive diseases. |
Reduced Risk of Cancer | Probiotics may help prevent certain diseases by reducing gut disturbances. |
Vaginal Health | Probiotics may help restore the balance of bacteria in the vagina and prevent infections. |
Mental Health | Probiotics may reduce feelings of depression and anxiety. |
Fewer Antibiotic Side Effects | Probiotics may help prevent diarrhoea caused by antibiotics. |
Reduced Risk of Metabolic Diseases | Probiotics may help prevent and treat obesity, type 2 diabetes, and fatty liver disease. |
Diabetes Management | Probiotics may improve blood sugar control and fat metabolism in people with type 2 diabetes. |
The Final Say
If you want to improve your gut health and overall well-being, consider integrating natural probiotics in food like pickles and kombucha into your diet. India's culinary heritage is rich in probiotic foods that taste great and offer numerous health benefits. By including these natural sources of probiotics in your meals and snacks, you can increase your immunity and protect yourself from various diseases. So, next time you plan your meals, try adding some of these Indian probiotic foods and experience their health benefits.
FAQs
1. Which vegetable is rich in probiotics?
Eating these natural probiotics in food can aid in the breakdown and absorption of nutrients:
Cucumbers.
Carrots.
Radishes.
Green beans.
Cauliflower.
Red bell peppers.
2. What are the natural sources of probiotics?
You can increase your probiotic percentage by eating foods like
Yoghurt
Kefir
Buttermilk
Kimchi
Sauerkraut
Miso Soup
3. What are probiotics?
They are living microbes believed to provide health benefits when consumed or applied to the body. These can be found in fermented foods, drinks, curd, and other dietary sources.
4. Which are the best sources of natural probiotics in India?
Some of the best natural probiotic foods in India include yoghurt, buttermilk, pickles, fermented idli, dosa batter, and kanji (fermented rice water).
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