When you hear the wordprobiotics, your mind may immediately jump to supplements.
Reset your gut
Sign up for our FREE ultimate gut health guide featuring healing recipes & tips.
Yogurt
Yogurtis probably the most well-known, and easily accessible, probiotic food out there.
Its made by combining milk or cream with live, active culturesanother term for probiotics.
Different yogurts contain varying types of probiotics.
These may includeLactobacillus acidophilusLA-5,Lactobacillus rhamnosusHN001,Lactobacillus paracaseiLpc-37,Lactobacillus delbrueckiissp.
A synbiotic leverages the synergistic benefits ofprebiotics and probiotics5simultaneously.
How can you elevate your yogurt to synbiotic status?
Keep in mind that not all yogurts are created equally.
When choosing a yogurt, opt for a plain, unsweetened variety.
Bonus points if the dairy source is grass-fed.
Kefir
Kefir is a fermented milk drink thats probably best described as a thin drinkable yogurt.
Its made by combining different yeasts and beneficial bacteria, collectively called kefir grains, with milk proteins.
Three of the most common bacterial species present includeLeuconostoc mesenteroides, Lactobacillus plantarum,andLactobacillusbrevis.
Pasteurized, processed sauerkraut has little to no viable bacteria left in it.
Its raw, refrigerated sauerkraut you want.
The ingredients should be cabbage and salt and not much more.
Keep in mind that not all pickles are made the same way.
Raw, fermented pickles are made with water and salt, while some commercial brands are made with vinegar.
As pickles sit in your refrigerator, they can also lose their probiotic potency.
To reap the most benefits from your pickles, double-check to eat them within two to four months.
Lastly, shop for cleaner labels.
These added colorants are unnecessary.
Animal studies also revealL.
plantarum’swide-reachingimmunomodulatorypotential through its antifungal, antiviral, anti-allergy, and anti-tumor properties.
There is a caveat though.
You have to see to it the olives are cured in brine and not plain water.
The good news is that most store-bought olives fit the bill.
An easy way to check is by looking at the ingredient list.
If water and salt are both listed, the olives are most likely cured in brine.
Natto is a Japanese fermented food (often served for breakfast) thats made from combining soybeans withBacillus subtilisvar.
natto, a spore-forming bacterium thatacts as both a probiotic and a prebiotic20.
Natto is packed with macro- and micronutrients.
Kombucha has also been shown to improveleaky gut syndrome25in a study of mice.
Kimchi ends up with a rich variety oflactic acid bacteria26, most notablyLeuconostoc,Lactobacillus,Weissella.
