So I want to build up my immune system, but what foods can I use to boost the healthy bacteria in my body? The first thing that comes to mind for most people is yogurt. Yougurt does make the top 10 list as a good source of probiotics, but what are some options for people who are lactose intolerant, trying to reduce sugars (which yogurt tends to have alot of) or are trying to stay away from dairy?
You can take advantage of the health benefits of probiotics from real foods. Below is a list to outline the top 10 best probiotic foods (8 which are not in the dairy family) you can add to your diet. It is also best buying the organic version of all these probiotic foods.
1.Yogurt One of the best probiotic foods is live-cultured yogurt, especially handmade. Look for brands made from goat milk that has been infused with extra forms of probitoics like lactobacillus or acidophilus. Goat’s milk and cheese are particularly high in probiotics like thermophillus, bifudus, bulgaricus and acidophilus. Be sure to read the ingredients list, as not all yogurts are made equally. Many popular brands are filled HFCS, articifial sweeteners and artificial flavors.
2. Kefir – Similar to yogurt, this fermented dairy product is a unique combination of goat milk and fermented kefir frains. Hich in lactobacilli and bifidus bacteria, kefir is also rich in anti-oxidants.
3. Sauerkraurt – Is etremely rich in healthy live cultues and is usually made from fermented cabbage. This veggie is rich in vitamins B,A,E and E and also aids in reducing allergy symptoms.
4. Dark Chocolate – probiotics can be added to high quality dark chocolate, up to 4 times the amount of probiotics as many forms of dairy. Chocolate is also high in anti-oxidants as well.
5. MicroAlgae – This referes to super-food ocean-based plants such as spirulina, chorella, and blue-green algae. These probiotic foods have been shown to increase the amount of both lactobacillus and bifidobacteria in the digestive tract.
6. Miso Soup – This is one of the main-stays of Japanese traditional medicine and is communly used in macrobiotic cooking as a digestive regulartor. Made from fermented rye, beans, rice or barley, adding a tablespoon of miso to some hot water makes an excellent, quick probiotic rich soup, full of lactobacilli and bifidus bacteria. Beyond its importnat live cultures, miso is extremely nurtrient-sense and is believes to help neutralize the effects of environmental pollution, alkalinize the boday and stop effects of carcinogens in the system.
7. Pickles – Believe it or not, the common green pickle is an excellent food source of probiotics. If you buy them off the shelf watch for added food colors, or try making your own home-made pickles in the sun.
8. Tempeh – A great substitute for meat or tofu. Tempeh is a fermented, probiotic rich grain made from soy-beans. A great source of vitamin b12, this vegetarian food can be sauteed, baked or eaten crumbled on salads.
9. Kimchi – An asian form of pickled sauerkraut, kimchi is an extremely spicy and sour fermented cabbage, typically served alongside most meals in Korea. Besides beneficial bacteria, Kimchi is also a great source of beta carotene, calcium, iron and vitamins A,C,B1 & B2. This is a great food to add to your diet, assuming you can handle the spice.
10. Kombucha Tea – This is a form of fermented teah high healthy gut bacteria. This probiotic drink has been used for centuries and is believes to help increase your energy, enhance your well being and maybe even help you lost weight.
I don’t know about you, but when I first looked at this list, the items on here were not regular staples in my pantry. While I know, probiotics are beneficial forms of gut bacteria that help stimulate the natural digestive juices and enzymes to keep our digestive organs functioning properly, I realized that my family was probably not getting enough of this good bacteria. As a result, I have slowly started to experiment with these other probiotic foods to have additional avenues of bringing in healthy bacteria into our home. You can buy these foods already in the store or learn how to ferment these foods yourself at home. Either way, they are both good options in helping to build the immune system.