Probiotic Foods for Women -
Prebiotics are in foods such as whole grains, bananas, greens, onions, garlic, soybeans and artichokes. In addition, probiotics and prebiotics are added to some foods and available as dietary supplements.
Research is ongoing into the relationship of the gut microflora to disease. The health benefits of currently available probiotics and prebiotics have not been conclusively proved.
However, side effects are rare, and most healthy adults can safely add foods that contain prebiotics and probiotics to their diets. Future research may lead to advanced probiotics with greater potential to improve health. If you're considering taking supplements, check with your doctor to be sure they're right for you.
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You might be surprised to learn that pickles can contain probiotics. You have to make sure to buy fermented pickles, though -- they're usually found in the refrigerated section of the health food aisle.
Some brands even advertise probiotic content. They trend under the term "healthy pickles," but be sure to read the labels to ensure they contain probiotics. You can even make them at home. Some people even drink or make use of the juice the pickles are fermented in.
Note that jarred pickles tend to be high in sodium. Sourdough starter has lactic acid bacteria. The starter is the environment where yeast and good bacteria grow by consuming water and flour.
Natural prebiotics and probiotics are listed in research as one of the benefits of sourdough bread. It's also linked to better blood glucose control, reduced cholesterol, a lower risk of diabetes, reduced cardiovascular disease risk and improved weight control.
Also, it makes a pretty good sandwich. Kefir is a fermented milk made using kefir grain. It starts as a normal cow's or goat's milk, and then a grain-like yeast and lactic acid bacterial colony called kefir is added to the milk.
The mixture is left to ferment for around a day, and then the milk is filtered from the grains, leading to the kefir drink. The resulting drink is a powerful probiotic that packs more probiotics than yogurt.
Kombucha is a health drink that's made its way more into the mainstream in recent years. You can find it in the drink aisle at major grocery stores. This drink is actually a fermented tea, so you're getting the health benefits of tea with the probiotic boost of a fermented beverage.
It's made by adding strains of bacteria, yeast and sugar to either black or green tea, which leads to the drink's probiotic-happy atmosphere.
It ferments for about a week or more until it grows a mushroom-type texture on top. The mushroom gets filtered out to make new kombucha. This German comfort food is a fermented cabbage made by lacto-fermenting the vegetable in its brine and some salt. As part of the traditional fermentation process, probiotics are in the end product.
But this is another product where you have to buy probiotic sauerkraut or make your own. Many brands use vinegar and sugar or are pasteurized, which reduces the growth of bacteria and kills probiotics. Common canned sauerkraut is usually made with vinegar, or it's pasteurized or both.
This Japanese comfort food is served as a side to many meals. Miso is a paste typically made from fermented soybeans and works as a condiment to make sauces, spreads and soup stock.
Miso soup uses this paste for the stock. Because miso is another fermented food type, it packs the probiotic punch. Miso soup works great with larger meals or makes a nice, light lunch on its own.
Apple cider vinegar is twice-fermented apple juice. Apple cider vinegar has been making its rounds for years as a popular health supplement. It has natural probiotics from the fermentation process. Cleveland Clinic states that most studies on apple cider vinegar's benefits are small, but many people also use it for anything from calming acid reflux to weight loss.
It has a strong flavor, so if you don't like taking it directly, add it to salad dressing, marinades or pickling. Certain types of cheeses have probiotics. According to Harvard Health , aged cheeses and not heated afterward tend to have probiotics.
Examples include Swiss, Gouda, cheddar, Edam, Gruyere, cottage cheese and provolone. So the good news is that many popular cheese types have probiotics, including a healthy bowl of cottage cheese with some fruit added.
Along the same lines as the kimchi and pickles above, you can also look into any healthy pickled vegetables that list as having probiotics.
One idea is to look into lacto-fermented escabeche, a pickled dish from Mexico that can contain all vegetables.
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