These foods regulate intestinal transit. We explain why you should add them to your diet.
probiotic foods
Some of the foods you will see below are traditional, and others you have probably never tried before. Many have their origin in other countries, but there are more and more establishments that do not bring these products closer to our diet.
It is very important to keep in mind that these foods must contain the precious living microorganisms. Sometimes the food industry presents us with versions of these foods that lack them, so in the end they are not as beneficial products.
Next we are going to see the main probiotic foods that can be found on the market .
1. Yogurt
Yogurt is one of the best known probiotic foods. It is produced from milk, which is fermented through the action of different batteries, of which the colonies of Lactobacillus bulgaricus and Streptococcus thermophilus stand out.
These bacteria consume lactose, the sugar in milk, and produce lactic acid. This influences the consistency of the final product, as it causes the milk proteins to coagulate.
We must be aware that we can find this pasteurized product, and this is not interesting. Pasteurization is a technique used by the food industry to extend the life of the product. A very high temperature is applied for a few seconds and kills almost all the microorganisms in the product: the bad ones, but also the good ones.
2. Kefir
Kefir is also a product based on fermented milk. It is native to the Caucasus and Anatolia, although it has also been consumed ancestrally in Eastern Europe.
The basis of the fermentation process is the same as that of yogurt, but the difference is basically the action of different microorganisms. There are up to 21 bacteria and 2 fungi identified in kefir. It is not at all common for pasteurized kefir to be sold.
3. Queso
Cheese is also a product obtained from the fermentation of milk. If an unpasteurized variety is chosen it may also have probiotic properties.
Raw cheeses are especially valuable, since the milk has not undergone any heating process and is rich in microorganisms such as bifidobacteria. We highlight cheeses such as Cheddar or Gouda.
4. Sauerkraut
Sauerkraut is a traditional Central European product made by fermenting cabbage or white cabbage. Different bacteria, including lactobacilli and bifidobacteria, consume the sugars in cabbage and release lactic acid.
Although lactic fermentation also occurs in this case, this has nothing to do with milk. This type of fermentation only refers to the fact that lactic acid is generated in the fermentation, not that milk is the starting food.
Also in the case of sauerkraut it is usual to find it produced industrially. Pasteurized product should be avoided if possible, as it has no probiotic value.
5. Kombucha
Kombucha is a probiotic drink made from fermented black tea, also known as Chinese mushroom tea. Its origins are in China, although its consumption has been spreading for years in countries such as Japan, Korea, Russia, etc.
It is a drink that starts from black tea but to which sugar is added. In this way the different microorganisms can develop, since kombucha is obtained thanks to the action of colonies of fungi and also bacteria.
6. Tempeh
This food has its origin in Indonesia. It is made from soy thanks to the fermentation of the fungus Rhizopus oligosporus.
It is a well-known food for people who opt for a vegan diet, because in addition to having probiotic properties it also has other qualities.
Along with the fact that soybeans are a good source of protein, vitamin B12 is generated in the fermentation that occurs to make tempeh. It is generally only found in meat, and in fact many vegans take supplements of this vitamin.
7. Miso
Miso is a product of Japanese origin. It is a thick paste that has traditionally been used in Japan to flavor or garnish sushi, various Japanese breakfast dishes, and miso soup. Miso is made from soybeans, salt, and aspergillus oryzae or koji, a fungus traditionally used in Japanese and Chinese cooking.
Instead of soybeans you can also use rice, rye or barley. The different varieties of miso also depend on the fermentation time, with different colors and intensities of flavor to choose from.
Its contribution in protein, vitamin K and minerals such as manganese stands out.
8. Kimchi
Kimchi is a typical Korean dish that everyone has access to at any time. The fact that fermented dishes have caught the attention of people with an interest in healthy food has made this dish cross borders, and that is that you can prepare it in your own home.
The initial fermentation of turnip, cucumber, Chinese cabbage and salt is then joined with ginger, chili and garlic sauce. It is used above all as an accompaniment to main dishes, especially rice, and it stands out for its digestive and immunological properties thanks to the probiotics it contains.
9. Pickled vegetables
While pickles are the most popular, virtually all vegetables can be fermented. It is a process in which food is marinated in a solution of water and salt (brine) so that later a dairy fermentation takes place.
Keep in mind that any product that is pickled with vinegar cannot be probiotic, as it does not allow bacteria to live.
Bibliographic references
- Campieri M, Gionchetti P. (1999). Probiotics in Inflammatory bowl disease: new insights to pathogenesis or a possible therapeutic alternative. Gastroenterology.
- Kumar M, Nagpal R, Kumar R, Hemalatha R, Verma V, Kumar A, Chakraborty C, Singh B, Marotta F, Jain S, Yadav H (2012). “Cholesterol-lowering probiotics as potential biotherapeutics for metabolic diseases”. Experimental Diabetes Research.
To the classic question “what do you do?” I always answer “basically I am a psychologist”. In fact, my academic training has revolved around the psychology of development, education and community, a field of study influenced my volunteer activities, as well as my first work experiences in personal services.