Fermented foods are foods that have been altered by enzymes, bacteria or fungus that predigest a food. The process of fermentation increases medicinal properties, flavor and nutritional value of food. Foods that are fermented and are still living called probiotics, and they benefit the ecology in the colon. Fermented foods provide a source of probiotics.
Miso Paste
Miso paste is a fermented food that is made from soybeans, salt and a grain -- usually rice or barley. The result is a salty paste with a consistency similar to peanut butter. This paste is used as a stock for soups and to add flavor to many other dishes. Miso paste is a source of probiotic cultures, and it is not used in high heat cooking, which destroys the beneficial micro-organisms. Freeze-dried instant miso soup powders are not a source of probiotics because the freeze drying process kills the bacteria.
Tempeh
Like miso, tempeh is another form of fermented soybeans. Tempeh comes in a more solid form, often in the shape of a patty or loaf. It is not eaten raw and can be cooked many ways, such as frying and baking. Tempeh is often used as a meat replacement since it is high in protein. The consistency of tempeh comes from threadlike, branching mycelium enzymes, a dietary probiotic.
Kefir
Kefir is a cultured and fermented dairy product. Its taste is sour and its consistency is runny, slightly thicker than milk. Kefir is such a rich source of probiotics that just 1 tbsp. contains about 5 billion micro-organisms. Kefir can be taken by the tablespoon as a supplement or added to a recipe to protect gastrointestinal health.
Yogurt
Yogurt is a fermented dairy product that naturally contains some probiotic cultures, but it can also be fortified to contain more strains of micro-organisms. Yogurt is a food that comes in a variety of fruit flavors and is not meant to be heated. Some yogurts are manufactured in a process that does not leave behind any living organisms. Check the label of yogurt to verify its probiotic contents.
References
- ''The New Whole Foods Encyclopedia''; Rebecca Wood; 2010
- ''Healing with Whole Foods: Asian Traditions and Modern Nutrition''; Paul Pitchford; 2002
- Wellness.com: Probiotics
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