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10 Natural Probiotic foods to improve your health

by Georgia Ede
Published: Last Updated on

The secret of probiotics

The use of probiotics is not something new, although it is now more fashionable than ever, our ancestors knew of its existence and its effectiveness; what has been verified at present with different studies.

Probiotics are living microorganisms that contain bacteria that are beneficial for life. These bacteria help the development of the immune system and the digestive system , mainly.

These bacteria are present or are added to a large amount of food, mainly but not exclusively, they are usually fermented foods where these bacteria grow more easily.

When we refer to natural probiotics, we refer to those healthy living microorganisms that we can find in natural food and that once ingested produce different physiological effects over the time they remain in the intestinal tract.

How do probiotics work?

These living microorganisms when they enter our digestive tract begin to multiply and attack the pathogenic germs that are inside our body, forcing them to leave it, thus avoiding possible diseases. As they grow, they adhere to the intestinal mucosa, thus preventing other malignant bacteria from implanting and exerting their negative functions.

Probiotics fulfill three main functions when they act in our body. In the first place, they try to create an environment in which malignant bacteria that could put the health of our organism at risk do not develop . They also help modulate the immune effect and improve the immune barrier that prevents pathogens from entering the body.

These microorganisms provide us with a large amount of nutrients , in addition, as a large part of the functioning of the immune system is found in the intestinal tract, it benefits us not only at the digestive level, but also in the general health of our body.

To consider that a food has a probiotic function, it must meet the following requirements:

  • They must be safe for the body and provide health benefits .
  • Improve health and help prevent disease .
  • Help assimilate the vitamins and minerals .
  • Strengthen and balance microbiotic functions by stimulating natural defenses. And try not to favor the appearance of malignant bacteria.

Why take probiotics?

As we have mentioned previously, probiotics are responsible for improving our general health , this would be reason enough to start consuming them on a regular basis; but said like that it seems something very general. Let’s get into the depth of the benefits of probiotics .

In the first place, probiotics achieve the internal balance of the organism and improve the functioning of its actions.

They boost the immune system and also achieve a balance of the intestinal flora and manage to improve it after having suffered an attack, such as having been taking medications, such as antibiotics or medications that can damage the intestinal flora.

It also improves the absorption of calcium, maintains the vaginal flora in women, improves the level of defenses in the immune system, prevents the appearance of dental caries , and collaborates in the synthesis of group B vitamins.

In addition they prevent colon cancer , lower cholesterol , reduce the incidence of allergies, stimulate your defenses, help to bsorción of vitamins and minerals, and women prevent vaginal infections .

What is the best way to take them?

The best way to consume them is on an empty stomach , in the morning on an empty stomach since during that time the PH is practically neutral and the gastric juices will not destroy what we are consuming.

If you consume probiotics in pills, you should take them with liquid and wait for at least 15 minutes to elapse , before eating any other food .

If, on the other hand, you consume natural probiotics, directly from food, it is advisable that some consume them on an empty stomach in the morning and others throughout the day as part of your natural diet .

Here we tell you which are the best foods with probiotic properties , so that you can start consuming them and obtain all their benefits for your health.

The best probiotic foods

• Kefir:  This dairy product is rich in minerals such as calcium, phosphorus, sodium and magnesium. It is also rich in vitamins of group B, vitamin K, A and E. It also contains amino acids and fewer carbohydrates than yogurt. Read here more information to prepare water kefir and milk kefir .

• Yogurt: It is a perfect combination of ferments like kefir, since it contains active lactobacillus and bifidus. If you love yogurt, you can try this diet, the yogurt diet .

• Dark chocolate: Contains four times more probiotics than the dairy we eat daily. Although for this the cocoa must be pure, and of the highest possible purity. We must consume it in moderation.

• Miso Soup: This soup of Japanese cuisine should not boil so that it does not lose live microorganisms. It is a salty fermented soybean paste that is also nutritionally very interesting, as it provides us with a large amount of nutrients necessary for the body. It acts as a digestive regulator and has a large amount of active lactobacillus and bifidus. If you want to know more about healthy products of Japanese cuisine, click here .

• Sauerkraut: This sauerkraut stew is a rich source of live microorganisms. There is the cabbage version along with other vegetables such as beets or carrots, which also provide us with the same benefits. It is also rich in vitamins B, A, E and C.

• Homemade bread made with sourdough and brewer’s yeast:  The yeast ferment with which we make sourdough allows the development of these living micro-organisms. Brewer’s yeast is rich in B vitamins, as well as selenium, potassium, iron, magnesium, and zinc. If you want more information about brewer’s yeast, click here .

•  Soft cheeses: The ferment of these soft cheeses makes them rich in these microorganisms.

• Pickles : Pickles always have these live microorganisms, but in pickles we find a higher concentration.

• Kombucha Tea: This fermented tea and its high concentration of living organisms make it ideal for full digestive health, although it is not recommended in cases with candida problems.

• Kimchi:  It is a Korean dish based on fermented pickled cabbage, with a spicy and sour taste. It has multiple beneficial bacteria, in addition to being rich in beta-carotene, calcium, iron, and vitamins A, C, B1 and B2.

• Tempeh:  It is the substitute for meat along with tofu for vegetarians and vegans. It is a fermented soybean cereal grain with high amounts of vitamin B12 and low in sodium, which makes it ideal for a low-salt diet.

• Microalgae:  We can find different types such as spirulina, blue algae, chorella, etc, they have a large amount of lactobacillus and bifidubacteria for the digestive system in addition to being energizing.

Bet on natural nutrition, loaded with vitamins, minerals and probiotics to ensure iron health

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