5 Food Sources of Probiotics

Probiotics are live microorganisms that can provide many health benefits to the host.

Beneficial probiotic bacteria are found in many fermented foods. The practice of fermenting food has been around for ages and is often found in the traditional cuisine of many cultures.

Here are 5 types of probiotic-rich fermented foods:

1. Yogurt & Kefir

Yogurt (Fig. 1)

Yogurt is made from milk and yogurt culture often containing Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus bacteria. Kefir is a similar milk-based fermented food. Kefir is made from milk and kefir grains which contain a culture of lactic acid bacteria and yeasts. Kefir tends to be more liquid compared to yogurt (which has a thicker consistency) and can be fairly sour and carbonated due to the fermentation. This drink originated from Russia and Eastern Europe.

2. Kombucha

Kombucha (Fig. 2)

Kombucha is made from the fermentation of sweetened black or green tea using a symbiotic culture of bacteria and yeast (SCOBY). As fermentation occurs, the tea becomes carbonated. This popular health food is thought to have originated from Manchuria or Russia and Eastern Europe.

3. Kimchi

Kimchi (Fig. 3)

Kimchi is a traditional Korean side dish of fermented vegetables, chili, and other flavorings such as garlic, green onion, and ginger. Napa cabbage and Korean radish are the most common core ingredients of kimchi. Traditionally, the in-ground storage in large earthenware kept the fermented vegetables cool enough in the summer to prevent rampant fermentation while also keeping it warm enough in the winter to prevent freezing.

4. Sauerkraut

Sauerkraut (Fig. 4)

Shredded cabbage can be fermented with salt and optional spices to produce sauerkraut. Which literally means “sour cabbage” in German. Despite its German name, sauerkraut is thought to have been consumed long before being introduced to Europe in China. Shredded cabbage was fermented in rice wine instead of the salt used in Germany.

5. Natto

Natto (Fig. 5)

Natto is a traditional Japanese fermented soybean dish. The dish is fermented by Bacillus subtilis bacteria and is generally served with soy sauce and karashi mustard. Natto has a strong, distinct smell and a somewhat sticky coating that produces long strings when pulled apart. The dish is also consumed in sushi, miso soup, salad, or as an ingredient in okonomiyaki.

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Which fermented foods have you tried?

Elle Lee

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Pictures:

Cover image www.hopenwellness.com/children-s-health/best-kid-friendly-probiotic-foods-healthy-childhood

Fig. 1 www.thetrentonline.com/powerhouse-superfood-youve-probably-never-heard-video/milk-yogurt-kefir/

Fig. 2 www.delish.com/cooking/recipe-ideas/a26297879/how-to-make-kombucha-recipe/

Fig. 3 www.bbcgoodfood.com/recipes/quick-kimchi

Fig. 4 therealfoodrds.com/how-to-make-sauerkraut/

Fig. 5 www.tsunagujapan.com/you-ll-get-addicted-in-one-bite-the-correct-way-to-eat-natto/