PROBIOTICS-RICH FOOD
THERE are many ways to naturally include probiotics into our diet. These beneficial bacteria are commonly found in fermented food eaten across many cultures. Here are some examples:
1. YOGURT
Indians, Greeks and those from the Middle East have traditionally included yogurt in their diet. It’s made by adding two strains of bacteria, Streptococcus thermophilus and Lactobacillus bulgaricus, into pasteurised milk. Goat milk yogurt is particularly high in probiotics.
When buying yogurt, check the label for the phrase “live active cultures” and read the ingredients list.Many brands contain high fructose corn syrup, artificial sweeteners and artificial flavours. These will only benefit the bad bacteria.
2. MISO SOUP
Miso paste is a quick and easy way to make a probiotic-rich soup that’s full of lactobacilli and bifidus bacteria.
There’s a reason the Japanese are among the healthiest and why this soup is often offered as an appetiser in Japanese restaurants. Miso is made by fermenting soybeans with salt and koji — a fungus called Aspergillus oryzae.
Not only does it contain all nine essential amino acids but because it comes from soybeans, miso also stimulates the digestive system, strengthens the immune system and reduces the risk of multiple cancers.
3. KIMCHI
The Koreans can’t get through a meal without it and with good reason. This spicy and sour fermented cabbage dish is one of the best probiotic foods out there and it’s also rich in vitamin C, B vitamins, beta-carotene, calcium, iron, potassium, and dietary fibre.
The unique probiotic bacteria found in kimchi won’t just heal your gut — it will even help you stay slim, as determined by researchers at Kyung Hee University in Korea.
Lactobacillus brevis, the culture strain found in kimchi, is able to suppress a diet-induced increase in weight gain by 28 per cent.
4. TEMPEH
The humble tempeh, often the poor man’s food in Southeast Asia, is a fermented, probioticrich grain made from soybeans and is a good meat alternative.
If prepared correctly, tempeh is also very low in salt. Besides being a healthy option for your gut, a standard 3-ounce serving of tempeh contains 16g of protein and eight per cent of the day’s recommended calcium.
5. SAUERKRAUT
This German favourite commonly made from fermented cabbage is not only rich in healthy live cultures but also boasts Vitamins A,B, C, and K.
Sauerkraut is lacto-fermented cabbage, and contains natural compounds that have cancerfighting and stomach-slimming properties.
When unpasteurised, sauerkraut is rich in Lactobacillus-bacteria which boosts the healthy flora in the intestinal tract, bolsters the immune system, and improves overall health.
But keep in mind that commercially prepared sauerkrauts may be pasteurised and prepared using vinegar, which does not offer beneficial bacteria.