Probiotic Food Sources

Probiotics are beneficial bacteria found in many foods and are similar to those found in the human gut. They are considered living organisms. There are many species of probiotics mostly stemming from Lactobacillus or Bifidobacterium. Each species offers different strains such as Lactobacillus acidophilus and Bifidobacterium bifidus. Probiotic foods have been available for thousands of years and through food manufacturing, many more are available today.

Yogurt

Humans have been making and eating yogurt for thousands of years. Yogurt is milk that has been fermented by good bacteria such as Lactobacillus acidophilus and is a rich source of probitotics. Many varieties are available in stores including sweetened, low-fat, fruit-added, Greek, organic and yogurt drinks. Yogurt can be substituted for sour cream in many recipes and used in smoothies.

Kefir

Kefir is a cultured milk product that is rich in enzymes, vitamin B and protein. It is similar to cultured buttermilk and yogurt. Kefir is great for smoothies and is reported as well-tolerated by lactose intolerant people.

Fermented Vegetables

Fermentation is reported to be the oldest form of food preservation dating back 7,000 years. It is believe that China is the birthplace of fermented vegetables and use of Aspergillus and Rhizopus molds to preserve food. Traditional fermented vegetables include cabbage, cucumbers, beets, onions and garlic. Favorite products include sauerkraut, kimchi from Korea and cortido from Latin America. Store bought versions are often lower in probiotics due to pasteurization. Many fermented foods can be made at home for a fresher, more nutritious product.

Tempeh and Miso

Tempeh is soybeans fermented into a compact white cake loaded with nutrients. Tempeh is an excellent source of protein, isoflavones and probiotics. It has a nutty flavor and can be sliced and fried golden brown or used in soups, salads or sandwiches. Miso is a fermented soybean paste. It has a salty, buttery flavor and can range in color from white to brown. Miso can be made into soup, added to vegetable dishes or used as a condiment in sandwiches and other foods.

Enriched Products

Food manufacturers are now enriching a variety of food products with probiotics. In February 2003, the "Journal of Food Engineering" published a study examining the enrichment of fruit products with probiotics. The study injected apple slices with probiotics and then dried them for preservation. The result showed probiotic levels comparable to commercial dairy products. Products available on the market include probiotic wellness bars and breakfast cereals with probiotic-enriched yogurt pieces.