Probiotics are live microorganisms that reside in the digestive tract. These "friendly bacteria" are believed to promote good health in a number of ways, including by aiding digestive function, treating irritable bowel syndrome, boosting immune function and reducing inflammation. Probiotics can be found in unpasteurized, fermented foods containing bacteria such as Lactobacillus acidophilus. While no single food is considered to have the most probiotics, several foods are considered rich in these healthful microbes.
Yogurt
Yogurts containing live active cultures are generally high in probiotics. To differentiate between yogurts containing live active cultures from those that do not, the National Yogurt Association created a "Live & Active Cultures" seal. Every yogurt bearing this seal contains at least 100 million cultures per gram at the time of manufacture. Frozen yogurts with this label contain at least 10 million cultures per gram at manufacture.
Kefir
Kefir is an ancient fermented milk drink similar to a liquid yogurt. Unlike yogurt, however, the beverage is made from kefir grains, a combination of lactic acid bacteria, yeast and complex sugars. According to Natural News, this unique formula may allow the bacteria to both flourish and repopulate within the digestive tract, distinguishing it from other forms of probiotics that only live in the tract a few days. Kefir is available at health food stores in sweetened, unsweetened and flavored varieties. You can also buy kefir grains to make your own.
Miso
Miso is a traditional Japanese seasoning made from fermented soybeans, barley or brown rice. It comes in the form of a paste with a salty-sweet flavor that can vary in color and intensity. When unpasteurized, miso contains lactic acid and Lactobacillus, both of which can help aid digestion and can fight against the effects of harmful bacteria. To receive health benefits from the probiotics in miso, take care never to cook it, as high heat will kill the bacteria. Instead, add the paste to soups and others foods immediately before removing them from heat.
Sauerkraut
Sauerkraut is shredded cabbage that has self-fermented with lactic acid bacteria. Similar to the Korean vegetable dish kimchi, sauerkraut is a simpler version, composed purely of cabbage and salt. In addition to containing the probiotic lactobacilli, sauerkraut is rich in fiber and essential nutrients including vitamin C, vitamin K, iron and isothiocyanates, a phytochemical believed to fight cancer. Bottled or tinned sauerkraut is available in most grocery stores, but you can easily make sauerkraut at home as well.
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