Naturally probiotic-rich foods to our rescue

1 YOGURT

A fermented food, yogurt naturally contains lots of probiotic cultures that strengthen the digestive tract. Dr Katyal says, “Greek yogurt boasts added probiotics such as lactobacillus acidophilus and lactobacillus casei that may help increase the good bacteria in your gut.”

2 KIMCHI

Originating from Korea, kimchi is a popular fermented cabbage and radish dish. “Kimchi contains many helpful bacteria, such as the Lactobacillus bacteria as well as other lactic acid bacteria that benefit in digestive health,” notes Dr Katyal.

3 SAUERKRAUT

It is finely shredded cabbage that has been fermented by lactic acid bacteria. It dates back to the fourth century Europe and the probiotics found in it are anti-inflammatory. It is also rich in vitamins, minerals and antioxidants. 4 KOMBUCHA

Originating in Northern China, kombu“Since cha is a fermented tea product. kombucha is fermented with bacteria and yeast, it does have health benefits related to its probiotic properties,” outprobiotics lines Dr Katyal. It is full of and antioxidants that support the immune system. 5 CUCUMBER PICKLES Cucumber pickles are brined in salt water and fermented, giving you that beneficial bacteria. “Each spear offers vitaminsAandK,importantfor blood and cell health, and potassium, vital for healthy heart function,” says gastroenterologist, Dr Shashi Kharbanda. 6

TRADITIONAL BUTTERMILK Popularly known as grandma’s probiotic, traditional buttermilk is simply the liquid leftover from churning butter. A fermented drink, it contains probiotics. It is low in fat and calories and contains several important vitamins and minerals, such as vitamin B12, riboflavin, calcium and phosphorus. 7 KEFIR It is a fermented milk drink which originated from Eastern Europe. “It contains several major strains of friendly bacteria and yeast, making it a diverse and potent probiotic,” points Dr Kharbanda.