Adding probiotics supports a healthy gut, boosts your immune system, and promotes well-being.
These beneficial bacteria are found in various fermented and cultured foods, many of which are nutritious and delicious. Here are 13 tasty ways to incorporate them into your daily meals and snacks. These foods are just filled with probiotics.
Miso
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Miso, a traditional Japanese seasoning, is made by fermenting soybeans with koji mold and other ingredients such as rice or barley. This versatile paste is rich in probiotics and packed with umami flavor. Use it as a base for soups, marinades, or dressings to add depth to your dishes. Just be sure to avoid boiling it to preserve its probiotic benefits.
Fermented Vegetables
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like kimchi, sauerkraut, and pickled carrots are delicious, tangy additions to your meals. These veggies are made through lacto-fermentation, which creates beneficial bacteria and enhances the nutritional content. Add them to salads, sandwiches, or grain bowls for a flavorful crunch. They’re also great as a standalone side dish to complement your main course.
Sauerkraut
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Sauerkraut, a type of fermented cabbage, is a classic probiotic-rich food that’s both tangy and versatile. Traditionally paired with sausages or meats, it’s also great in veggie wraps and burgers. Rich in vitamins C and K, sauerkraut contributes to a healthy diet while supporting your gut health. Choose raw, unpasteurized sauerkraut to ensure the probiotics remain intact.
Inchiri
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Inchiri, a fermented fish sauce from West Africa, is a unique way to incorporate probiotics into your diet. This flavorful condiment is often used in stews, soups, and marinades to enhance depth and complexity. The fermentation process not only preserves the fish but also creates beneficial probiotics. Just a small amount can add a punch of flavor and health benefits to your dishes.
Aged Cheese
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Aged cheeses like Gouda, cheddar, and Swiss are rich in probiotics, especially if they are made from raw, unpasteurized milk. These cheeses are a delicious snack on their own or paired with fruits and nuts. The aging process allows the probiotics to develop, making them a gut-friendly choice. Look for artisanal or traditionally made cheeses for the best probiotic content.
Yogurt
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Yogurt is one of the most well-known probiotic-rich foods. It is made by fermenting milk with beneficial bacteria. Choose varieties with live and active cultures to maximize the health benefits. Yogurt is delicious on its own, mixed into smoothies, or used as a base for dressings and dips. Eating plain, unsweetened yogurt is best to avoid added sugars and customize it with your favorite fruits or spices.
Tempeh
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Tempeh is a fermented soybean product from Indonesia that offers both probiotics and plant-based protein. Its firm texture and nutty flavor make it an excellent meat substitute in stir-fries, sandwiches, and salads. The fermentation process makes the soybeans easier to digest while adding beneficial bacteria to your gut. Marinate it before cooking to enhance its flavor profile.
Natto
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Natto is a traditional Japanese dish made from fermented soybeans, known for its distinct aroma and sticky texture. This unique food is rich in probiotics and natto kinase, an enzyme supporting heart health. Enjoy natto with rice, green onions, and a splash of soy sauce for a traditional breakfast. It’s an acquired taste, but its health benefits make it worth trying.
Kombucha
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Kombucha is a fizzy, tangy tea made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast (SCOBY). This refreshing beverage comes in several flavors, from fruity to herbal blends. Kombucha supports gut health while offering a delightful alternative to sugary sodas. Drink it chilled for a satisfying probiotic boost throughout the day.
Tepache
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Tepache, a Mexican fermented pineapple drink, is a mildly alcoholic beverage with a sweet and tangy flavor. Made by fermenting pineapple rinds with sugar and spices, it’s a delicious way to consume probiotics. Serve it over ice for a refreshing treat, or pair it with your favorite spicy dishes. Tepache is easy to make at home, allowing you to control the sweetness and flavor intensity.
Kefir
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Kefir is a cultured dairy product similar to yogurt but with a thinner consistency and a slightly tangy taste. Rich in probiotics, vitamins, and minerals, it’s an excellent choice for improving gut health. Drink kefir on its own, add it to smoothies or use it as a base for creamy salad dressings. Non-dairy options, like coconut or almond milk kefir, are available for those with dietary restrictions.
Pickles
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Pickles made through natural fermentation (rather than vinegar pickling) are another great source of probiotics. These tangy treats are great for snacks, sandwiches, or a garnish for burgers and charcuterie boards. Look for pickles labeled “fermented” or “raw” to ensure they contain live cultures. Fermented pickles offer crunch, flavor, and gut-friendly benefits.
Sourdough Bread
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Sourdough bread, made using a naturally fermented starter, is a delicious way to incorporate probiotics into your diet. The fermentation process breaks down gluten and enhances the bioavailability of nutrients in the flour. Enjoy sourdough as a base for sandwiches, toast, or alongside soups and stews. Look for artisan or homemade sourdough to keep the starter’s live cultures active.
12 Foods To NEVER Eat After They Expire (Throw Them Away Immediately)
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The “Sell by” date on food packaging tells how long the food can stay on shelves, but it doesn’t necessarily mean that’s when it expires. On the other hand, the “Best by” or “Use by” date is something to really pay attention to.
Some foods can be fine well past that date, but others don’t, and consuming them can lead to food poisoning, a trip to the hospital, or worse. Following are some foods you should never consume after they expire.
12 Foods To NEVER Eat After They Expire (Throw Them Away Immediately)
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