Probiotics are live bacteria, often from the Lactobacillus or Bifidobacterium families, that are similar to beneficial microbes found naturally in your gut. Bifidus is just one strain of good bacteria found in probiotic foods. Probiotics are sometimes referred to as "friendly," or "good" bacteria. They are found in certain foods as well as in probiotic supplements. Some foods that include probiotics are yogurt, kefir, buttermilk, miso, tempeh, natto, sauerkraut and kimchi.
Yogurt, Buttermilk and Kefir
Yogurt is perhaps the most well-known probiotic-containing food, as it is found in every grocery store and motel continental breakfast bar. However, not all yogurts provide equal benefits. Chose brands that list "live active cultures" or "living yogurt cultures" on the label, and avoid artificial ingredients and excessive sugar. If you prefer to avoid cow's milk products, yogurt containing bifidus and other strains of beneficial bacteria can be purchased that are based in soy, goat's milk or coconut rather than cow's milk.
Kefir is made by combining kefir grains with cow, goat, rice, soy or sheep's milk or even coconut water and letting the mixture ferment overnight. The fermentation process breaks down lactose in the milk. Kefir is available commercially with sweeteners and fruit added for flavor.
In pioneer times, buttermilk was made from the liquid left over after butter was churned. The liquid was allowed to ferment naturally, and this old-fashioned buttermilk is sweeter and not as thick as commercial varieties of today. Buttermilk is now made by adding probiotics to milk.
Miso, Natto and Tempeh
Various forms of fermented soy, including natto, miso and tempeh contain probiotics.
Natto, made from fermented soybeans, is usually eaten with rice for breakfast in Japan. It has a distinctive, strong odor and a unique flavor not found in other foods. The beans are sticky and become slippery when chewed.
Miso is another a Japanese culinary staple, made by fermenting soy, barley or brown rice with a type of fungus known as koji. The process can be as short as a few days or as long as two years, and at the end of the process, a red, white or dark brown miso paste is formed. As with other probiotic foods, miso should only be added to soups or hot foods just before they are finished cooking to preserve the probiotic cultures.
Tempeh is another soy-based probiotic food. This native food of Indonesia is created by adding a tempeh starter to partially cooked soybeans and allowing them to ferment for 24 to 48 hours. When the process is completed, the beans will be stuck together with the layer of fungi that has formed.
Due to its texture and taste, tempeh is often used as a meat substitute.
Kimchi and Sauerkraut
Kimchi is a popular pickled Korean dish made by mixing a vegetable such as cabbage with other seasonings and ingredients and set aside to ferment on very low heat for at least four weeks. While the most common type of kimchi is made with Chinese cabbage, other variations of kimchi are made with cucumbers, eggplants, leeks or other vegetables.
Sauerkraut is the western version of kimchi, although it has fewer ingredients and is not spicy. Sauerkraut typically only consists of shredded cabbage and salt and is allowed to ferment on its own for two weeks or more without adding any starter cultures. If you are purchasing pre-made sauerkraut, make sure it is raw and unheated so the probiotic cultures are still living.
Member Comments