Probiotic foods are considered functional, because in addition to having important vitamins and minerals to nourish the body, they also contain yeast and good bacteria that help maintain health, contributing to good digestion and preventing diseases such as diabetes, gastritis or high blood pressure.
To enjoy all the benefits of probiotic foods, it is important to consume at least one of these foods daily. Find out more about probiotics and what they are for
Cheeses, yogurts and fermented milks are just some of the probiotic foods that exist and their benefits vary according to the types and amount of microorganisms present in each food.
1. Yogurt
Yogurt is a probiotic food with an acidic flavor and is made from fermented milk, which may also have fruit or other ingredients added. It is a food rich in proteins, vitamins and minerals and contains lactobacilli and bifidobacteria, microorganisms that are beneficial to the body.
Benefits: Yogurt helps with hunger control and weight loss, as it has high amounts of protein. Furthermore, the microorganisms in yogurt help to increase the growth of beneficial bacteria in the intestine, preventing constipation, improving the absorption of vitamins and minerals from food and improving the digestion of milk and dairy products in those with lactose intolerance.
Yogurt also improves the body’s defenses, helping to prevent flu and colds, and guarantees healthy bones and teeth, as it is rich in calcium.
How to consume: yogurt can be consumed daily and there are several options on the market, but it is important to always choose sugar-free versions, without added colorings and flavorings, such as natural yogurt. Yogurt should be stored in the refrigerator and can be consumed for breakfast or as a morning or afternoon snack with fruit, which is rich in fiber, also helping to control hunger. See the main benefits and how to make natural yogurt at home.
2. Kefir
Kefir is a creamy fermented drink with an acidic flavor and is considered a complete probiotic food, as it is rich in calcium and B vitamins, helping to maintain healthy intestinal flora. Learn more about the benefits of kefir.
Benefits: kefir contains more beneficial microorganisms than milk, being a food that has better digestion, especially for those with lactose intolerance, and 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 flu, colds, some types of cancer and other health problems.
How to consume: you can find kefir in health food stores, restaurants and cafes, and there are several options, such as cow’s and goat’s milk-based products, fruit juices and it is even possible to buy kefir grains or receive donations from friends or through social media, if you want to prepare it at home.
3. Kombucha
Kombucha is a drink prepared with the fermentation of green tea, or black tea, and sugar, having a sweet and refreshing flavor. This drink is rich in probiotics that help with the body’s defenses, fighting fungi and bacteria that are harmful to the body and preventing health problems. See more about the benefits and how to prepare kombucha.
Benefits: because it is made from green tea or black tea, kombucha is rich in antioxidant nutrients and therefore strengthens the immune system, preventing colds and flu, heart disease, diabetes and cancer. Furthermore, it improves bowel function and helps reduce the growth of bad bacteria in the stomach, preventing gastritis and stomach cancer.
Some studies show that kombucha, as it is rich in beneficial microorganisms, can also help in the treatment of type 2 diabetes and weight loss.
How to consume: kombucha is usually found in health food stores, restaurants and cafes, and flavor options vary depending on the fruits and spices added to the drink. Kombucha can be consumed daily and with any meal daily.
4. Sauerkraut
Sauerkraut is a probiotic food produced by fermenting cabbage with a little salt and typically has a more acidic flavor. This food has high amounts of lactobacilli, minerals and vitamins A, B, C and K, in addition to being low in calories. Learn more about sauerkraut.
Benefits: sauerkraut is a probiotic food with high amounts of fiber and contains many beneficial bacteria and yeasts for the intestine, preventing constipation, diarrhea and contributing to good digestion. In addition, the food also has large amounts of antioxidants, helping to prevent 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 symptoms of irritable bowel syndrome.
How to consume: the recommended daily amount of sauerkraut is between 7 and 10g, which can be added to salads, sandwiches and other ready-made dishes.
5. 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, forming a paste, which is generally used as a seasoning for soups.
This food, also known as misoshiro, is rich in proteins, vitamins, such as vitamin K, and minerals, such as manganese, zinc and copper.
Benefits: miso is an excellent probiotic that helps maintain good intestinal bacteria, which are important for good intestinal function. In this way, miso helps to improve the body’s defenses against toxins and harmful bacteria, in addition to improving digestion, reducing diarrhea, constipation and excess intestinal gas.
How to consume: miso is a soybean paste that is used as a base in the preparation of miso soup, which may also contain seaweed, mushrooms, onion and pumpkin. The soup can be consumed as a starter for lunch or dinner.
6. Tempeh
Tempeh is another food prepared by fermenting soybeans, which is then pressed into a kind of compact cake. This food is traditional in Indonesian and vegetarian cuisine, rich in probiotics and proteins.
Benefits: By improving intestinal health, tempeh helps combat 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 consume: tempeh can be prepared roasted, grilled or grilled and consumed as a starter, snack or main dish.
7. Natto
Natto is a food that can be made by cooking and adding Bacillus subtilis, a bacteria that ferments soybeans, resulting in natto. See how to make natto.
Benefits: Natto, in addition to being an excellent probiotic, which maintains the health of the digestive system and helps with the absorption of nutrients, is rich in vitamin K2, which helps to increase bone density and prevent osteoporosis in women.
Furthermore, some studies have shown that fermented soy foods, when used as a treatment, also improve poor digestion and reflux. Consuming fermented soy-based foods once a day improves total cholesterol levels in the blood test.
How to consume: natto is a food that is normally consumed mixed with cooked rice and is seasoned with onion, coriander and chives, and is mainly consumed for breakfast.
8. Kimchi
Kimchi is a fermented probiotic food made from vegetables and salt. The most common type of kimchi is prepared with cabbage, radish, red pepper powder, garlic, ginger, anchovies, sugar, onion and salt.
Kimchi is very rich in vitamin C and B vitamins, minerals and fiber, in addition to being a low-calorie food, considered one of the healthiest foods in the world.
Benefits: as it is a food rich in nutrients such as vitamin C, fiber and minerals, kimchi is a food that contributes to maintaining the proper functioning of the intestine and improving the body’s defenses, preventing various types of diseases, such as cancer, obesity and heart disease.
Kimchi also slows down aging, as it reduces the body’s free radicals, which are molecules naturally produced in the body, but in excess are harmful to health. Understand better what free radicals are.
How to consume: Kimchi is typically prepared at home and is often served as a side dish to meals. The preparation is done by washing the cabbage and draining it for 3 hours. Then, add the other ingredients, mixing well and let the mixture ferment for at least 3 days in the refrigerator.
9. Cheese
Some cheeses, such as cheddar or mozzarella, have bacteria that are capable of surviving the natural aging of these cheeses, being a good source of probiotics.
Benefits: These cheeses help to improve and regulate the intestinal microbiota, in addition to 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 consume: Cheddar or mozzarella cheese can be consumed daily, for breakfast or an afternoon snack, for example.
10. Cucumber pickle
Cucumber pickle is a food prepared through the natural fermentation of cucumbers in water and salt, which makes them sour and is a good source of healthy probiotic bacteria.
Furthermore, this food has high amounts of vitamin K, important for blood clotting, in addition to being low in calories.
Benefits: Cucumber pickle, having good amounts of healthy bacteria, helps improve the health of the gastrointestinal tract. Furthermore, pickles have anti-inflammatory effects, which help improve digestion and reduce excess gas. Check out all the benefits of cucumber.
How to consume: cucumber pickle can be added to salads or sandwiches, for example, and excessive consumption should be avoided due to the large amount of salt.
