Top Probiotic Foods You Are Not Eating
If yogurt is the only probiotic food you're eating, then you're missing out on a whole lot of anti-inflammatory fermented foods out there
In the last few decades, there has been a lot of interest in probiotic supplements and foods, thanks to studies suggesting that friendly bacteria could help to treat or prevent an array of ailments: from indigestion and diarrhea to irritable bowel syndrome and chronic inflammation — the root cause of diabetes, heart disease and cancer.
No matter the hype, the fact is probiotic foods have been with us for the longest time. According to the Wikipedia, evidence of fermented beverages have been found in the ancient city of Babylon dated about 5000 BC. Back then, our forebears discovered, probably by accident, that certain foods undergo a dramatic change under certain conditions that not only make them last longer, but also alter their taste and nutritional values completely.
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Of course, now we know that many probiotic foods are actually produced by the action of lactic acid bacteria, yeasts or a combination of both. These invisible microorganisms break down sugars and carbohydrates in the foods and make them more digestible and more nutritious for us. We also know that when we ingest more of these microscopic organisms, which bear long names like lactobacillus acidophilus, they would help to control the amount of harmful bacteria in our gut and prevent them from growing out of control.
Since the lactobacillus bacteria found in each probiotic food are not the same, plus the fact that every bacterium plays a different role in the body, it’s a good idea to include a variety of naturally fermented foods in our diet.
But regardless of which probiotic food you choose, it’s important to choose one that is not pasteurized or homogenized as these will destroy most of the useful microorganisms that lend probiotic foods their health-promoting powers. Needless to say, when you are eating probiotic foods at home, it’s best to process them minimally, if at all. It’s also important to buy fermented foods from a source you can trust as improperly fermented foods can be toxic.
Okay, now let us look at some of the traditional probiotic foods that have been enjoyed by people from around the world for thousands of years.
Natto
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Why this Probiotic Food?
Natto is a traditional Japanese food made from fermented soybeans. It contains the bacterial strain bacillus subtilis (used to be known as bacillus antto) which gives natto its characteristic stringy consistency.Natto is one of my favorite probiotic foods, but sadly not all my friends share the same taste. It has a distinctive pungent smell and an equally unique flavor not found in other foods. The beans are sticky and when chewed, turns slippery in the mouth.
How to Eat Natto?
Natto is traditionally consumed with rice for breakfast in Japan. Simply mix natto, some soy sauce and rice thoroughly before eating. Nowadays, you can also find natto in many other products such as natto sushi, natto burrito and natto salad. Yum yum!Health Benefits of Natto:
Like all soybean products, natto is high in plant protein. Studies found that natto is also rich in vitamin K which is essential for healthy blood clotting as well as protection against bone fractures and osteoporosis. Natto also contains an enzyme called nattokinase which has been observed to dissolve blood clots in animal tests. It works by breaking down fibrin, a protein which can lead to heart attack, stroke, poor circulation and slow tissue repair when present in excess.Where to Buy Natto?
Find them in Asian grocery stores in your area. Some major supermarkets, such as Cold Storage in Singapore and Berkeley Bowl in the US, do carry nattos. If you prefer to shop online, you can order natto from this online shop. But at the time of writing, it only carries one natto product.Prefer organic natto? Try Megumi Natto.
Note: When shopping for natto, don’t be alarmed to find high fructose corn syrup and monosodium glutamate in the ingredients list. These are the ingredients used in the sauce that accompanies the natto, not in the natto itself. So, ditch the sauce and enjoy the beans with a little soy sauce!
Interesting Facts about Natto:
Michael Kearney, the former child prodigy who earned a place in the Guinness Book for graduating from the University of South Alabama at the age of 10 and teaching college at the age of 17, was reportedly fed with natto when he was young by his Japanese mother.
Kimchi
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Why this Probiotic Food?
Another one of my favorite probiotic foods, kimchi is a well-known Korean pickled dish that has seen wide acceptance by many cultures outside of Korea. It is created by mixing a main ingredient such as cabbage with a host of other seasonings and ingredients, like hot pepper flakes, radish, carrot, garlic, ginger, onion, salt and fish sauce. The mixture is then left aside to ferment from a few days to a couple of weeks.The most common type of kimchi is baechu, which is made with Chinese cabbages. But there are countless other variations of kimchi that are made with cucumbers, eggplants, leeks, radishes and other in season vegetables.
Kimchi is very spicy due to the liberal use of red chili pepper, and can also be high in sodium, probably the result of fish sauce. So if you’re watching your sodium intake, do look out for kimchi with lower salt content.
How to Eat Kimchi?
There are many ways to consume kimchi. You can use it as a condiment, which is my preferred way of eating since I can only hold a little spicy food at a time, or cook it with practically any food you have on hand.But bear in mind that due to the spiciness of kimchi, whatever food you match with kimchi will probably end up with one overpowering taste, and that is: hot!
To prevent the loss of beneficial enzymes and bacteria in kimchi, it’s also recommended that you add kimchi last in the cooking process and avoid overcooking it.
Health Benefits of Kimchi:
Kimchi contains the bacterium called lactobacillus kimchii as well as other lactic acid bacteria that are beneficial to our gastrointestinal as well as immune systems. A typical kimchi made with Chinese cabbage, carrot, garlic, ginger, onion and pepper is also high in vitamin A, C, B1, B2, beta-carotene, calcium and iron. Animal studies also suggested that kimchi may be effective against the avian flu virus.Where to Buy Kimchi?
Why buy when you can make your own? If you don’t mind spending some time and wish to have a kimchi that’s not too spicy and salty, check out this delicious online resource on how to make your own kimchi.But if the thought of making your own kimchi is unimaginable, you can also order ready-made kimchi from speciality stores.
Interesting Facts about Kimchi:
Japan, not South Korea, is the largest exporter of kimchi. Japan produces its own version of kimchi. But note that some types of Japanese kimchi skip the fermentation process and thus, do not contain any beneficial probiotics.
Miso
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Why this Probiotic Food?
Miso is an indispensable seasoning found in almost all Japanese kitchens. It’s made popular by Japanese restaurants which often serve miso soup alongside bento.Miso is produced by fermenting soybean, barley, brown rice, or other grains with a type of fungus known as koji (aspergillus oryzae) in Japan. The fermentation process can take anywhere from a few days to a couple of years to complete and the end result is a red, white or dark brown colored paste with a buttery texture. Typically, the darker the color of the miso, the saltier and stronger the flavor.
How to Use Miso?
Miso soup is famous throughout the world and it’s very easy to prepare. Simply dissolve a tablespoonful of miso (or more depending on how strong a taste you prefer) in a pot of water filled with tofu, seaweed and other ingredients of your choice. You may find it easier to dissolve miso by first mixing it with a little warm water.But, the use of miso is not limited to soups only. Japanese uses the protein-rich miso in a multitude of ways, including spreading a thick layer of miso on snacks made with pounded glutinuous rice. Instead of using butter or salt, you can also spread miso on freshly cooked corn on the cob and toasts. The uses of miso are only limited by your imagination and personal preference. Personally, I like to stir miso into a bowl of piping hot porridge for dinner.
Like most probiotic foods, miso should only be added to soups or other dishes just before they are removed from the heat. This is to preserve the live koji cultures in miso and also to retain as much nutrients as possible.
Health Benefits of Miso:
Besides containing a good amount of readily absorbable protein, miso is also high in vitamin B12. It also supplies trace levels of minerals such as zinc, copper and manganese which are crucial for good health.Where to Buy Miso?
Due to the popularity of Japanese foods, you can find miso in almost every supermarket. As people become more mindful of their salt intake, you can also find miso with reduced salt in the aisles. If you can afford, you may also want to consider getting organic miso.Interesting Facts about Miso:
Tamari, or soy sauce, is the liquid byproduct left behind during the fermentation of miso.
Tempeh
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Why this Probiotic Food?
Originated from Indonesia, tempeh is another probiotic food derived from fermented soybeans. Tempeh is produced by adding a tempeh starter containing the fungus rhizopus oligosporus to partially cooked soybeans and allowing the dehulled beans to ferment for about a day or two. When it matures, all the gaps in between the beans will be filled completely with a thin layer of white fungi which binds the soybeans tightly together into a compact piece of cake.Tempeh has a slight ammonia smell and flavor that can be reduced with cooking. It has a nutty taste that is reminiscent of meat, making tempeh a good substitute for meat.
How to Eat Tempeh?
In Southeast Asia, tempeh is often deep fried which may greatly diminish the health benefits of tempeh. On the other hand, it’s also not common to find tempeh being served raw in this region as many people, myself included, find the taste of uncooked tempeh too strong. I usually boil tempeh briefly in hot water and serve it with miso or light soy sauce. Tempeh can also be stir fried with vegetables as a replacement for meat. The patty-shaped tempeh also makes an ideal meatless burger.Health Benefits of Tempeh:
Rhizopus oligosporus produces a type of antibiotic that is effective against certain bacteria, including staphylococcus aureus which can cause pneumonia and sepsis. The amazing thing about this natural antibiotic is that it’s heat resistant and can withstand a wide range of pH levels.Like miso and natto, the protein and other nutrients in soybean becomes more digestible after it’s broken down by bacteria or mold. That’s why fermented bean products like tempeh wouldn’t cause gas, indigestion or other intestinal discomfort that are associated with eating beans. In addition, since tempeh is not salted, it’s suitable for people who are on low-sodium diet.
Interesting Facts about Tempeh:
Besides soybeans, there are also less common tempehs that are made of a combination of grains and soy, as well as other legumes.Where to Buy Tempeh?
With increasing awareness about the goodness of tempeh, you can find this superfood in many major supermarkets, usually in the freezer compartment. Otherwise, try looking for frozen tempeh in health food stores and Asian grocery stores. In Singapore and Malaysia, you can easily find fresh tempeh in wet markets.
Sauerkraut
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Why this Probiotic Food?
Sauerkraut is the western counterpart of kimchi, except that it doesn’t contain as much seasonings and ingredients the way kimchi does. Popular in the Europe and America, sauerkraut usually only has shredded cabbage and salt as the main ingredients. It’s produced by allowing salted cabbage to ferment on its own without the addition of any starter or vinegar for two weeks or more.Sauerkraut is sour in taste due to the formation of lactic acid during the fermentation of cabbage.
How to Eat Sauerkraut?
Sauerkraut goes well with savory food and is often served as a side dish at homes and in restaurants. It’s very versatile and can be combined with many foods to give an acidic edge. It’s also common in many places to serve sauerkraut on top of hot dogs.Health Benefits of Sauerkraut:
Like kimchi, sauerkraut is high in vitamin C and digestive enzymes. It’s also a good source of natural lactic acid bacteria such as lactobacillus and pediococcus. Juice from sauerkraut is reportedly good against gastrointestinal conditions like diarrhea and constipation, and is recommended as an effective flu preventive beverage.Interesting Facts about Sauerkraut:
The first pickled cabbage was said to come from ancient China, with some saying it was invented by the first emperor who unified China — Qin Shi Huangdi, while others saying it was the brainchild of Genghis Khan, the founder of the Mongol Empire.Where to Buy Sauerkraut?
For instant sauerkraut gratification, hit your nearest grocery store or supermarket. It shouldn’t be hard to find bottled or canned sauerkraut in many places. You can also order pretty authentic German sauerkraut online from Amazon.com.But nothing beats homemade sauerkraut. If you’re in a DIY mood, check out this useful tutorial from Boing Boing to make your own sauerkraut. Avid fermented vegetable maker should also seriously consider adding this fermenting crock pot into your list of must-have kitchen tools.
Kefir
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Why this Probiotic Food?
Kefir is a popular health drink in many European countries including Finland, Hungary, Norway, Poland, Romania, Russia, Sweden and Ukraine. It is produced by adding kefir grains to cow, goat or sheep’s milk and letting the mixture ferment for a day. The fermentation of milk by the bacteria and yeasts in kefir starter breaks down lactose in the milk. That’s why kefir is suitable for those who are otherwise lactose intolerant. Kefir is tart and tastes thicker than milk with a slight hint of alcohol. You can also find non-dairy kefir made from sugary water, coconut water and fruit juice. To distinguish between different types of kefir, dairy kefir is also called milk kefir, while non-dairy ones are generally known as water kefir.How to Drink Kefir:
Milk kefir is consumed pretty much like normal milk and thus, it can be used as a viable alternative to milk in smoothies, dressings, sauces and other recipes. In countries where kefir is popular, kefir flavored with fruits or other flavorings is also common.Health Benefits of Kefir:
Thanks to the beneficial bacteria and yeast,milk protein becomes more digestible and more readily absorb by the body in kefir. The bacteria in kefir grains lactobacillus kefiranofaciens and lactobacillus delbrueckii subspecies bulgaricus produce what is known as kefiran, a gel-like polysaccharide. In experiments conducted on animals, kefiran was found to exhibit anti-tumour and anti-inflammatory properties. It also reduced blood pressure, blood glucose and cholesterol levels in rats.Interesting Facts about Kefir:
Kefir grains were once considered a gift from God by the tribal people living in the Caucasus Mountains and the secret of making kefir was guarded with one’s life.Where to Buy Kefir?
The process of making kefir is, of course, no longer a closely guarded secret. Nowadays, you can find online communities that share milk and water kefir recipes as well as grains with others from around the world. Here is one newbie guide on how to brew water kefir.You can also buy milk kefir starter and water kefir grains online and make your own kefir from water, cow, goat or soy milk. The steps are straight forward, though it may take a few tries to get the hang of it.
How about those who like to drink kefir but do not wish to invest the time in making their own? Well, there are always ready-made kefir drinks such as young coconut kefir and plain milk kefir available for sale online and in natural food stores!
There are of course many more excellent probiotic foods out there. What are your favorites? Let us know in the comments!
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THANK YOU SOOOOO MUCH FOR THIS ARTICLE!!!!!!!!! I have ibs and am allergic to diary. I had no idea I could use suarkruat as a probiotic instead of yogurt!
Hi,
Glad to say that beyond tempeh (which sounds promising)
I have made and eaten all of those.
Do not forget that you can also make good wine through fermentation
Kefir is great! I’m just curious, do you know if green clay and kefir are a good combination to drink them at same time?
Hi Wildflower, Thanks for writing. But I’m afraid I’ve not drank any green clay before, so I can’t comment on it. What’s green clay by the way? And what is it good for?
well, green clay is used for body detoxication. It’s dissolving in water and it’s drank in the morning and it’s often combined with diets for body detox. I’m drinking the kefir because of yeast overgrowth, candida, and I was doing great until I had to drink antibiotics for 10 days and I had to take a break from the kefir. So now my candida is back. I’m planing to do a body detox after I finish drinking the antibiotics so I bought some green italian powder clay that is really helpful but I want to drink my kefir again but there is actually no one to answer my question. I guess I’m going to make a short detox diet and after that I’m back to my loving kefir
If you want to know something more about the clay thedetoxspecialist.com/blog/detox/amazing-green-clay-for-detox
This is the first time that I heard about green clay. Thanks for sharing, Wildflower!
Try coconut oil, two tablespoons everyday, it fights candida very well. See more info at Mercola.com where you can buy also the oil..
http://boingboing.net/2009/01/12/making-sauerkraut-is.html
Thank you for sharing, Laura! Incidentally, I’ve also linked to this web page in my article.
sauerkraut ( recipe) is very-very easy to make at home….one click on the internet and you will find how to make this …
Hey, well i was reading this page and let me compliment you on the great article… I do have a question though- many people claim the bacteria in yougurt is unable to colonise the gut whereas the bacteria in kefir is able to…, do you maybe have any knowledge on why this could be?
Thanks for writing! I don’t think there’s anything wrong with the probiotics in yogurt. If you take it long enough, I don’t see why they won’t colonize your gut. I guess the issue is not yogurt per se, but the type of yogurt you take. What most people are eating are commercially produced yogurts that have either been heat-treated or pasteurized. Although these processes are necessary to kill the harmful bacteria that may be inside the yogurts, they also effectively kill most of the good bacteria. Besides, most commercial yogurts also contain excessive sugar, flavorings, artificial colors and preservatives. So what you get is yogurt that not only contains too little active cultures to make any meaningful impact on your health, but also one that is loaded with stuff that you may be trying to avoid.
Hi Caryl, From what you’ve said, I would suggest that you have nothing to lose and everything to gain from eating a whole-grain, high fruit and vegetable diet with lots of excellent probiotics likes those mentioned here. If you like buttermilk, you will love milk-based kefir! Also try to avoid meat fats, substituting good olive oil and fish instead.
Sending you loads of positive thoughts, D.
Are probiotics good for a person in stage 5 renal failure, w/ c-dif, and e-coli. I need help before I perish. I cant get transplanted for the second time with these infections. Mds have not been able to help me so I need to try and help myself. Any advice?
I have been diagnosed with colitus, presently I am taking 3000mg of salofalk, I reduced from 4000 mg on my own because I am in remission right now, I also have the salofalk enemas to take when necessary, I hate taking any medication that is not necessary, the only other medication I am on is 40mg. of nexium. I was on a diet called Matol when all this took place so of course I am Blaming everything on the foods and so-called medications that came with that diet, anyway I would love to get rid of everything I am taking but scared that the bowel will start bleeding again, what do you think???
Sauerkraut can be made very simply using whey strained from organic yogurt. A medium sized head of cabbage (shredded and pounded gently) will fit into a quart sealer. Add a Tbsp of salt as you pack it into the jar then fill with whey. The fermentation will take about 4 days. Recipe in “Nourishing Traditions” Sally Fallon. Different veggies can also be added such as shredded carrot, ginger, garlic and hot peppers to make a delicious alternative to plain cabbage sauerkraut.
Thank you so much for sharing, Louise!
thanks again!
thank you very much for this helpful site.
).
exactly what I needed, real in depth info yet very clear and understandable, and full of good vibes (yea, it comes across
take care and all the best,
Ido
You’re most welcome, Ido! Feel free to suggest article ideas for stuff that you’d like to see more here. You take care too!
thank you WP,
well, I would like to ask 2 questions if I may:
I went and bought Miso, the type is very dense-stiff, clay like. so if I understand correctly, simply dilute it in warm water? and one can eat it straight up too? it’s not too potent?
I’m looking forward to making the raw pickled cabbage,
and I’d like to get a real pickled taste.
does vinegar destroy the “good” bacteria?
how about adding lemon juice at some stage?
thanks again for your generous output,
Ido
Hi Ido, Thanks for your questions. Here are what I think:
1. Yup, most, if not all, miso come in the form of a thick paste. You don’t take miso paste as it is, because that will be too salty. Miso is commonly used to make soup, though it can also be used in other ways. To make miso soup, scoop the desired amount of miso with a spoon and put it in a small bowl with some warm water. Stir and dissolve the miso paste completely in the bowl. Then, pour the content into a pot of soup which you’ve already prepared and stir well. Taste the soup and add more dissolved miso if need be. Simmer for a short while, and serve! Usually, miso is added to a kelp stock containing tofu cubes, seaweed and leeks, but you can use almost any ingredients you want! (For example, you can use beef or fish broth instead) But remember to add miso last so that you don’t overcook the probiotics contained in them.
2. So far, I’ve not made any raw pickled cabbage on my own. I’ve always bought my kimchi from the store. But if you’re thinking of making your own sauerkraut, the tutorial at Boing Boing (given above) suggests that no vinegar is required. Only salt is added in the beginning to drain out the water in the cabbages. During the fermentation process, lactic acid will form on its own and you’ll get a natural sour taste. I’d figure the lactic acid bacteria that formed as a result thrive in the acidic condition. But if you like to skip the fermentation process and create instant raw pickled cabbage, you can add vinegar of course. In that case, there’s no worry about destroying the good bacteria since there’s negligible to begin with.
Hope these help! Have fun making your probiotic foods!
You state that it takes 4 weeks to make kimchi. I’ve made it many times and found it takes between 5 and 7 days. Do you know how the probiotic levels vary between a lower temperature longer ferment and a room temperature 1 week ferment?
Hi MAS, Thank you for writing. I was trying to locate the source where I found this information about kimchi’s fermentation period last time, but I can’t seem to be able to find it. So sorry, my bad. I’ve updated the para to prevent any confusion.
I think it depends on the temperature where you leave the mixture in and how sour you want your kimchi to taste. If your room temperature is higher, then you may need lesser time for it to ferment. But if you prefer your kimchi to be more sour, then you’d probably need to ferment it longer.
As to whether longer fermentation period equals more probiotic goodness, this is a question I want an answer to too! Really, I’m as curious as you. Common sense would tell me that the longer you ferment it, more probiotics will grow and therefore more health benefits. But, I’ve no data to back up my theory. So don’t take my word for it. If you come across any research on this, do let me know! Thanks!
hi
i have had my face burned by a co2 laser .. it has left the nerves in my face dead… problem.. on one side of my face the nerve endings are alive and the scar tissue tremendus so when i wake in the am and move the scar tissue encroaches the nerve endings
and the pain is un bearable…. it has compomised my immune system and my thyroid is a mess so i take synthroid… any nerve meds i was given have made me sick.. the only thing that works on the pain in my face seems to be xanex .. it doesnt make me tired it just seems to go to the scar tissue and release some of the nerve endings so i can function.. i still have some pain but without it i cannot function.. then i take soma or sleeping pills at night so i can sleep .. but only sleep for a couple of hours..i am exhausted and also have a very stressful job …
i am a vegan.. although i will eat cheese once in awhile…lol…. or if i am feeling sick i try to eat a piece of turkey.. but this is not too often .. i am a true vegan… i just want to stop these med s and have my life back .. i cant go anywhere after work as i am in too much pain .. noone has been able to help.. this burn was so severe they wanted me in jackson with a pressure garment for a yr. but i found another way to get rid of the hypotrophic scaring using a pulse laser and kenalog … it took 4 1/2 yrs and i am left with no pigment where the burn was..
i am at mt wits end and cannot take this pain and these meds anymore.. can u help
Hi Annie,
I read your story and I just fell so bad for you. I spent a year and a half in a warrior transition unit in the Army with about 500 other wounded veterans (many, many burn victims) and I have seen how hard burn injuries can be to cope with. Many people may wonder how xanax can be helpful with pain. In cases such as yours, I believe that it may be muscle spasms associated with the scar tissue that causes so much pain for you, though I am not a doctor. But I have seen others with similar problems getting similar results from xanax.
Annie, ask your doctor about Neurontin, or possibly Lyrica. These drugs are used in fibromyalgia which you have probably heard about. Fibro causes muscles spasms which leads to nerve pain and maybe, just maybe, could be helpful to you too. It couldn’t hurt to see. Do muscle relaxers help with the pain at all. Whatever you do Annie, don’t let the pain overwhelm you and don’t give up on finding help. I will pray for you and send healing thoughts your way.
Hi!
I work with a company that has either one or two soaks that slowly heal scar tissue on the skin. They also have soaks that heal internal scar tissue, and one for the nervous system. You soak in the tub for 1/2 an hour to an hour. (I listen to a radio show I like, or audio tapes, and find it very enjoyable and relaxing.) Email me back if you want more information. Best regards, Lahni
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I have used probiotic foods for awhile now in the fight against inflammation. I love the way you have clearly laid the information out here. I have also found great recipes and information in a book by Julie Daniluk called Meals That Heal Inflammation. I try to avoid any medications and use food and other therapies to keep inflammation under control, and her book really helped!
Hi Alan, Thanks for taking the time to give your thoughts. I’m glad to hear that probiotic foods have helped you to fight inflammation. I’ve not read the book by Julie Daniluk, but I’ll keep a look out for it. Take care!