Probiotics have been proven to promote a healthy gut. The gastrointestinal tract is populated by trillions of bacteria. Good or friendly bacteria keep the gut healthy by preventing bad bacteria from settling in. When the gut’s healthy environment is disrupted by a lack of fiber, lack of fruits and vegetables in the diet, antibiotics, smoking, and/or excessive alcohol intake, probiotics can help correct the problem.
When choosing fermented food as your probiotic source, make sure that the label says “naturally fermented”. This means that live organisms were used in the fermentation process to break down the sugars in vegetables and turn them into lactic acid. Lactic acid is the key to probiotic benefits. Also, keep in mind that the salt content can be high in these foods, so eat them in moderation.
- PICKLE. Choose pickles that are made with salt and water. Avoid pickles in vinegar brine because the vinegar kills the live bacteria. Buy pickles that are refrigerated, not displayed on the shelf. Pickles are also a good source of Vitamin K.
- OLIVES. Olives in brine contain large amounts of the beneficial bacteria Lactobacillus. The fats in olives are monounsaturated fats that are good for the heart.
- KIMCHI. A staple in Korea’s culinary heritage, fermented kimchi is rich in lactobacilli and packed with Vitamin C, beta-carotene, and phytochemicals. New research also suggests kimchi can boost the immune system and help with weight loss.
- MISO SOUP. Miso paste is made of fermented soybeans and grains. It is also rich in essential minerals and a good source of Vitamins B, E, K, and folic acid.
- DARK CHOCOLATE. Dark chocolate is popular for its distinct taste and antioxidants benefits. Recent studies have shown that chocolate also increases the friendly bacteria strains Bifidobacteria and Lactobacilli in the gut.
