It is a widely recognized source of probiotics, which are beneficial bacteria responsible for maintaining a healthy equilibrium in your gut. Research indicates that probiotics can be helpful in alleviating lactose intolerance symptoms. They may also assist in managing issues like gas, diarrhoea, and other gastrointestinal discomforts. While certain brands may offer specific strains of probiotics at a higher cost, any product labelled as having “live and active cultures” can potentially provide benefits.

2. SauerkrautQuick Homemade Sauerkraut

Opt for the unpasteurized variety. Most supermarket brands undergo pasteurization, a process that eliminates active beneficial bacteria. Sauerkraut, as well as the spicy Korean dish kimchi, are rich in immune-boosting vitamins that can aid in preventing infections.

3. Miso SoupBest Miso Soup Recipe - How To Make Miso Soup

A well-liked breakfast option in Japan, this fermented soybean paste can promote healthy digestion. Miso, packed with probiotics, is frequently utilized to prepare a savoury soup that is low in calories and rich in B vitamins and beneficial antioxidants.

4. Soft CheesesVersatile, Delicious, and Intense Soft Cheeses

While probiotics are beneficial for your digestion, not all strains can withstand the journey through your stomach and intestines. Studies indicate that certain strains found in fermented soft cheeses, such as Gouda, are resilient enough to survive this passage.

5. Kefir9 Evidence-Based Health Benefits of Kefir

According to the tale, shepherds residing in the Caucasus Mountains, which act as a natural boundary between southeastern Europe and Asia, stumbled upon an interesting phenomenon. The milk they transported had a tendency to ferment, resulting in a bubbly beverage. Similar in texture to yoghurt, kefir is thick, and creamy, and possesses its own unique strains of probiotic bacteria, along with several beneficial yeast varieties.

6. Sourdough BreadRustic Sourdough Bread Recipe | King Arthur Baking

When assembling your next sandwich, take note of the bread that holds your cold cuts and cheese. San Francisco’s renowned sourdough bread contains a probiotic that could potentially aid in digestion.

7. Acidophilus MilkBest Acidophilus Milk Brands & Where to Buy

Obtaining probiotics can be as simple as incorporating a specific type of milk into your diet, which has undergone fermentation with beneficial bacteria. This type of milk is often labelled as sweet acidophilus milk. Additionally, buttermilk is also a good source of probiotics.

8. Sour PicklesHalf Sour Pickles - Fox Valley Foodie

When seeking probiotics from pickles, opt for naturally fermented varieties that were not pickled using vinegar. Instead, look for pickles made using a solution of sea salt and water, as this fosters the growth of beneficial bacteria. These sour pickles can potentially contribute to improved digestion.

9. TempehHow to Make Tempeh - Easy Method - Alphafoodie

Derived from fermented soybeans, this Indonesian patty possesses properties akin to a natural antibiotic, effectively combating specific bacteria. Furthermore, tempeh is rich in protein. Its flavour is often described as smoky, nutty, and reminiscent of mushrooms. It can be marinated and used as a meat substitute in various dishes.

10. Supplements8 Dietary Supplements That May Help Your Asthma | Everyday Health

Probiotics are not limited to food sources alone; they are also available in the form of capsules, tablets, powders, and liquids. While these supplements may not offer the same nutritional benefits as food sources, they are convenient to use.

However, if you are considering using probiotic supplements, it is advisable to consult your doctor first. It’s important to exercise caution when taking probiotics, especially if you are ill or have immune system issues.