Although you don't necessarily need probiotic foods to be healthy, they can offer a degree of protection against harmful bacteria, MayoClinic.com says. Probiotics are foods or supplements containing "good" bacteria, which help to counteract a regimen of antibiotics or recent illness. Although there is not enough evidence to fully support the medical benefits, some possible conditions probiotics can help include irritable bowel syndrome, diarrhea and yeast infections. It may also help to prevent bladder cancer recurrence and reduce the severity of colds and flu.
Yogurt
For a food to be probiotic, it must contain live and active cultures. For the most part, almost all yogurts contain this -- although, rarely, the cultures may not be active. You will be able to tell by reading the label. Yogurt is a fermented milk product, which contains strains like Lactobacillus bulgaricus and Streptococcus thermophilus, the Science Buddies organization reports. These strains of bacteria are able to survive through the digestive tract, helping in digestion for regular bowel movements. A study reported in 2006 in the journal "Applied and Environmental Microbiology" attests to the increased digestive qualities of both bacterial strains.
Natto
Natto, or fermented soybeans, is a traditional Japanese dish usually added to rice with fish shavings and green onions. The probiotic present in this food is Bacillus subtilis, formerly known as Bacillus antoo, which gives the natto its stringy appearance. Not only does natto contain beneficial bacteria, it is fermented using the fungus Aspergillus oryzae, common in other probiotic Japanese foods like miso and soy sauce.
Kimchi
Kimchi is a pickled vegetable probiotic food usually comprised of cabbage, pepper flakes, radish, garlic, fish sauce and carrots, although there are many variations. It is native to Korea and quite spicy, in accordance with the country's usual menu. Kimchi contains the bacterium Lactobacillus kimchi, which is a lactic acid bacteria that aids in digestion and the immune system, according to a study reported in the December 2009 "Journal of Applied Microbiology."
References
- MayoClinic.com: Probiotics - Important for a Healthy Diet?
- Science Buddies: Yogurt Cultures
- "Applied and Environmental Microbiology"; Survival of Yogurt Bacteria in the Human Gut; Marina Elii et al.; July 2006
- Denver Naturopathic Clinic: Probiotics
- "Journal of Applied Microbiology"; Probiotic Characteristics of Lactic Aid Bacteria Isolated from Kimchi; J.H. Chang et al.; December 2009
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