Foods That Naturally Contain Probiotics

The definition of probiotics, according to the World Health Organization, is "live microorganisms, which when administered in adequate amounts confer a health benefit on the host." The most common of these live microorganisms are the bacteria lactobacilli and bifidobacteria. Foods that are natural sources of probiotics include yogurt, buttermilk, kefir, tempeh, miso, sauerkraut and a Korean side dish called kimchi.

Probiotics

Probiotics are not completely necessary, but they may be helpful for digestion and protection from harmful bacteria, according to mayoclinic.com. More research is needed, but there is some evidence that probiotics may help treat diarrhea, especially after taking certain antibiotics. Probiotics can also treat and prevent vaginal yeast infections and urinary tract infections and treat irritable bowel syndrome. There is also evidence for reducing the recurrence of bladder cancer, speeding up the treatment of some intestinal infections, preventing and treating eczema in children and preventing or lessening the severity of colds and flu.

Yogurt, Buttermilk and Kefir

Yogurt is probably the most popular food in the probiotics dairy category. It is made from milk that has been curdled by bacteria, most notably lactobacillus acidophilus. It is a good source of calcium. Most commercial buttermilk is made by adding a lactic acid bacteria culture to conventional milk. Its taste is similar to yogurt and its consistency thicker than regular milk. Kefir tastes like liquid yogurt, but is made from white or yellow "grains" that contain a mixture of bacteria and yeast clumped together with milk proteins and complex sugars. The grains ferment the milk and are removed before serving. Kefir can be made from any type of animal milk as well as coconut, soy or rice milk.

Tempeh and Miso

Both tempeh and miso are in the soy family. They are fermented foods that contain such nutrients as beta-glucan, glutathione and B vitamins. Tempeh is made by using cooked soybeans and controlling the fermentation of them with a Rhizopus starter. Rhizopus is a type of mold that causes the soybeans to form a cake. Miso is usually made from soybeans through a lengthy process of cooking the beans and adding a yeast mold product called koji and other ingredients to cause fermentation. Fermentation can take anywhere from weeks to years, so many people buy miso at health food stores.

Sauerkraut and Kimchi

The recipe for fermenting cabbage was brought to the U.S. by European immigrants. Making sauerkraut only requires two ingredients -- fresh cut cabbage and salt. In addition to fiber, iron, vitamin C and vitamin K, sauerkraut contains lactobacillus acidophilus bacteria. It does contain a great deal of sodium, however, so use caution if you are on a salt-restricted diet. Korean kimchi is a close cousin of sauerkraut, but in addition to fermented cabbage, contains additional vegetables, such as radishes and cucumbers. In addition, kimchi is seasoned with other spices including ginger.