From yogurt to tempeh: the five healthiest probiotics to include in your diet to improve your microbiota

Foods made with probiotics are good for the immune system, something so in vogue these days. It doesn’t matter if you take probiotics before or after eating. The important thing is that you do it. And, in addition to feeding your defenses against viruses, consuming probiotics will help you lose weight. There are many benefits and many options available. Here are which ones are the best.

Probiotics are live microorganisms that have extraordinary health benefits when they are consumed. You can find them in the form of supplement, but you can also get them through fermented foods. As the following:


Yogurt is one of the best sources of probiotics, those friendly bacteria that can improve your health. It is made from milk that has been fermented by probiotics, and primarily by bacteria from the lactic acid and bifidobacteria. Consuming yogurt is associated with many health benefits, including a better bone health. It is also beneficial for people with high blood pressure. But keep in mind that not all yogurts contain live probiotics. In some cases, live bacteria have been killed during processing. For this reason, be sure to choose yogurt with active or live cultures.


Kefir is a fermented probiotic dairy beverage. It is made by adding kefir grains to cow’s or goat’s milk. Kefir grains are not cereal grains, but lactic acid bacteria and yeast cultures They look a bit like cauliflower. It can help improve bone health, help with some digestive problems, and protect against infections. While yogurt is probably the most well-known probiotic food in the Western diet, kefir is actually a better source of beneficial bacteria.


Sauerkraut is finely shredded cabbage that, believe it or not, has been fermented by lactic acid bacteria. It is one of the oldest traditional foods and is popular in many countries, especially in Eastern Europe. It is often used over sausages or as a side dish. In addition to its probiotic qualities and helping your microbiota, sauerkraut is rich in fiberas well as vitamins C and K. It is also high in sodium and contains iron and potassium.


Tempeh is already hitting supermarkets everywhere, so you no longer have an excuse to incorporate this fermented soy product into your diet. Originally from Indonesiahas become popular around the world as a high-carbohydrate meat substitute. proteins. Soy is usually high in phytic acid, a plant compound that prevents the absorption of minerals such as iron and zinc. However, fermentation reduces the amount of phytic acid, which can increase the amount of minerals your body can absorb from tempeh. Fermentation also produces some vitamin B12, a nutrient that soy does not contain.


Miso is a Japanese condiment that is traditionally made by fermenting soybeans with salt and a type of fungus called koji. In addition, to monitor your microbiota, it is a good source of protein and fiber. It also has a high content of several vitamins, minerals and plant compounds, such as vitamin K, manganese and copper. It is rich in several important nutrients and can reduce risk of cancer and strokeespecially in women.

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