Boost your microbiome by noshing on these foods with natural probiotics.
There have been various iterations of the word “probiotics” since it was first coined in 1960.
How Do Probiotics Work?
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Components of the microbiome are central to mental health research and treatment, says Drew Ramsey, MD.
Kefir can be consumed alone as a beverage or even added to smoothies or overnight oats.
Do you prefer plant-based foods?
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Kefir Lab makes a vegan coconut-based version with 17 different probiotic strains.
Yogurt and Yogurt Drinks
Cultures around the world have various versions of yogurt and yogurt beverages.
Some yogurts may even contain other strains of beneficial bacteria, which will be listed in the ingredients.
Just be mindful of added sugar, since some kinds of yogurt contain much more than others.
Not all cottage cheese contains probiotics, so look for ones with Live Active Cultures on the label.
Labneh
Labnehis a thick and creamy Middle Eastern cheese made from strained yogurt.
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It’s strained even more than Greek yogurt, giving it a texture similar to cream cheese.
Store-bought varieties are available, but its also very easy to make your own labneh at home!
Kimchi has been a fundamental part of Korean cuisine and is frequently made at home.
Sauerkraut is made from salted cabbage that undergoes natural lacto-fermentation over time.
The only ingredients needed to make sauerkraut are cabbage and salt, plus the right environment and time.
Make it yourself or look in the refrigerated section of your grocery store for unpasteurized, store-bought varieties.
Kombucha
One of the most popular fermented beverages,kombuchaalso dates back centuries.
Certain Aged Cheeses
Probiotics will be incheeses that have been aged, but not pasteurized.
Examples include Swiss, Gouda, Edam, Gruyere, and raw Cheddar.
Miso
Miso is one of the most versatile food sources of probiotics.
It’s made by mixing soybeans with a starter culture known as koji, a mold cultivated from rice.
Natto
Natto is a traditional Japanese food made from fermented soybeans.
Because its unpasteurized, it retains the beneficial live bacteria and can be a source of probiotics.
Gochujang
Another fermented paste,gochujang is a staple condimentin Korean cuisine.
Sour Pickles
Pickles that undergo lacto-fermentationare a great source of probiotics.
If spice isnt your thing, there are also gochujang-free options.
Fermented Hot Sauce
aliveferments.com
Fermented hot sauce is made byyou guessed itfermentinghot chili peppers.
Check the label to check that the sauce contains live active cultures, like the ones from Alive Ferments.
The resulting sauce is the liquid byproduct from the salted fish.
A traditional Japanese condiment, umeboshi is a great accompaniment for rice or richer meat-based dishes.
Salsa
Did you know salsa can be fermented and transformed into a probiotic dish?
“Salsas work well with a wide variety of dishesmaking this an easy addition to your kitchen.”
Consider pairing fermented salsa with pita chips, whole-grain tortilla chips, or even on eggs!
Just Starting to Introduce Probiotic Foods Into Your Diet?
Probiotics are measured in colony forming units (CFUs).
But dont get stuck on the specific amounts.
Instead focus on variety.
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