Probiotic foods: what are they and what are the 8 that we can buy

Probiotic foods are causing a real revolution. Years ago the great population was unaware of the properties and benefits of these foods, but today we know that they have the ability to significantly improve our health.

Probiotics help us improve our intestinal health, and rebound the health of our entire body. The intestinal flora has a very high impact on the general well-being of the person. Thinking about those that you can surely find in your market, we have prepared a list of the 8 most recommended probiotic foods to buy

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What are probiotic foods?

Probiotic foods contain living microorganisms of a type and in quantities that benefit our health.. The adaptability shown by these microorganisms to live within our body is amazing. Specifically, they have adapted to living inside the intestine, where they live in conditions to which they have adapted very well.

In order to go from living in the probiotic food in question to our body, obviously, we have to eat them. They then make a journey through the digestive system from when we swallow them through the mouth and until they arrive in the intestine.

When we have this type of microorganism in the intestine, its metabolic action benefits us. They strengthen our defenses and compete against other pathogenic microorganisms so that they cannot stay there. In addition, they improve digestive pH, nutrient absorption, and promote the synthesis of neurotransmitters as important as serotonin.

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The 8 main probiotic foods to buy and consume

Given the great benefits that probiotics have for our health, our advice is that in each weekly purchase we add one of these foods. It is especially recommended in the case of people who suffer from intestinal problems, as these living beings help us to have better gastrointestinal health.

Below we will find the most recommended probiotic foods that can be found on the market. Some of them are just beginning to be known in our gastronomy, since a significant part of the most interesting probiotics come from Asian countries. Here we have added the most relevant ones.

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1. Cheese

Some cheeses are excellent probiotic foods because they contain these microorganisms, but not all cheeses are. It is important to check the labels if they contain cultures of these microorganisms and if they are active.

Cheese is obtained from the fermentation of milk, but in some cases the milk is pasteurized and the potential probiotic properties may be lost.

In this case, the bacteria survive the aging of different cheeses, among which cheddar, Gouda, mozzarella and cottage stand out.

2. Yoghurt

Yogurt is another food that is obtained from fermented milk and is one of the most popular and recognized. The bacteria that allow this are lactobacillus, streptococcus and bifidobacteria, which give all the probiotic properties to yogurt.

But as in the previous case, not all yogurts contain live microorganisms; we have to make sure that the food has not been pasteurized. The food industry uses this technique to extend the life of the product, but we must buy yogurts that are not pasteurized to enjoy the probiotic virtues of the product.

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3. Kefir

Kefir is another probiotic food made from fermented milk, native to the Caucasus area. It is somewhat less known in our culture than the previous two cases, but we could say that it is a type of yogurt that uses other strains of microorganisms in the fermentation process.

This means that taking this other food we obtain other types of microorganisms and the variety is rich. Unlike the two previous cases, it is not common to find it pasteurized, so we should not worry about this issue.

4. Tempeh

Tempeh is a product obtained by fermenting soybeans. Its origin is in Indonesia, but it has become very popular all over the world and we can find it in any country. Part of its popularity is because it has been postulated as one of the substitutes for meat due to its high protein content.

The fermentation of soybeans is carried out by microorganisms that are probiotics. In addition, it is interesting that they contribute vitamin B12 to the food, since it is a vitamin that we normally only find in products of animal origin. Vegetarians find it very interesting because they can guarantee their intake through foods like this.

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5. Sauerkraut

To make sauerkraut, white cabbage is fermented with added sugars, these being consumed by lactobacilli and bifidobacteria.. It is widely consumed in Germany and other countries in Northern and Eastern Europe.

These microorganisms carry out their metabolism in cabbage through lactic fermentation, giving rise to this unique and healthy food. Sauerkraut is increasingly known outside the orbit of these countries and we can find it on any large surface.

6. Miso

Miso comes from Japanese cuisine and is a condiment increasingly known for its probiotic properties.. It is obtained from the fermentation of soybeans through a fungus called koji. Salt is always added, and sometimes we can find it presented with other ingredients such as rye, barley or rice.

In Japan it is widely used to accompany breakfasts, and there are different varieties. It is appreciated for its taste and for its probiotic properties, as well as being an important source of vitamin K, present in few foods.

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7. Kombucha

Kombucha is known as a drink that has its origins in China, but is widely consumed in countries such as Japan and Korea.. It is black tea with added sugar fermented through a fungus. It is acquiring a lot of notoriety in recent times thanks to the great probiotic action of its bacteria and fungi.

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8. Pickles

Pickles and other vegetables can also have probiotic properties. Preserved in pickle for a time in water, vinegar and salt, they are left to ferment for a time so that bacteria from fermentations colonize the mixture.

These bacteria are a perfect probiotic source for our body, with pickled vegetables being another alternative to taking probiotic foods. These are also a remarkable source of vitamin K.

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Bibliographic references

• Davidson, J. and Alan, T. (2014). Koji. The Oxford Companion to Food (3 ed.). Oxford University Press.

• Doron, S, and Snydman, D.R. (2015). Risk and safety of probiotics'. Clin Infect Dis, 60 (2), 129-134.

• Rijkers, G.T., de Vos, W.M., Brummer, R.J., Morelli, L., Corthier, G. and Marteau, P. (2011). Health benefits and health claims of probiotics: bridging science and marketing. Br J Nutr, 106 (9), 1291-1296.

• Robinson, R.K. (2000). Encyclopedia of Food Microbiology, Volumes 1–3. Elsevier.

• Shurtleff, W. and Akiko A. (1985). The book of tempeh. New York: Colophon Books.