{"id":5951,"date":"2018-04-13T12:00:54","date_gmt":"2018-04-13T16:00:54","guid":{"rendered":"https:\/\/www.willclower.com\/blog\/?p=5951"},"modified":"2019-06-04T14:18:00","modified_gmt":"2019-06-04T18:18:00","slug":"top-10-probiotic-foods","status":"publish","type":"post","link":"https:\/\/www.mymedwellness.com\/blog\/?p=5951","title":{"rendered":"Top 10 Probiotic Foods"},"content":{"rendered":"

\"\"(Excellent article from Alexandra Sifferlin at Time\/Health)<\/em><\/p>\n

One of the most crucial parts of our body when it comes to health is our microbiome\u2014the trillions of bacteria that live in our gut. Scientists are learning that the bacterial communities we live with are linked to everything from body weight to asthma to acne. Having the right balance of bugs may keep us well in the long term. Some bacteria in the gut are good for our health, while other strains raise our risk for disease.<\/p>\n

\u00a0We shape our microbiome makeup through our everyday diet. Many of the foods listed below are high in nutrients like fiber, which feeds healthy gut microbes. Those microbes produce short-chain fatty acids that get absorbed into the bloodstream and reduce inflammation while strengthening the immune system. These gut-friendly foods also contain pro- or prebiotics, which help gut-bacteria diversity. Probiotics are bacteria that are very similar to or the same as good-bacteria colonies already in our gut. They\u2019re in many foods on this list, including yogurt and sauerkraut. Prebiotics, on the other hand, are a type of plant fiber often found in vegetables that nourishes good bacteria. (Good sources of prebiotics include chickpeas, bananas and artichokes.)<\/div>\n

Both are important for keeping you regular and building a better microbiome. Here are some probiotic-filled foods to consider adding to your diet.<\/p>\n

Here are some suggestions from Lucas Zarebinski<\/p>\n

\n
<\/div>\n<\/div>\n

Cottage cheese<\/strong><\/h2>\n

How to eat it:\u00a0<\/strong>This throwback cheese makes a great base for both sweet and savory snacks. Mix it with fruit and walnuts, or add olive oil, cucumber slices and a pinch of salt and pepper.<\/p>\n

Why it\u2019s good for you:<\/strong>\u00a0Cheese lovers, rejoice: cottage cheese is a great pick for your gut. As with other fermented foods, cottage cheese often delivers probiotics (check the package labels for live and active cultures), and it\u2019s high in calcium, which is important for strong bones.<\/p>\n

<\/h2>\n

Kimchi<\/strong><\/h2>\n

How to eat it:<\/strong>\u00a0This Korean fermented- cabbage dish can add a flavor kick to nearly any food. Mix kimchi with brown rice or simply enjoy on its own.<\/p>\n

Why it\u2019s good for you:\u00a0<\/strong>A probiotic made with cruciferous vegetables like cabbage and garlic, kimchi not only is gut-friendly but also may help reduce cancer risk.<\/p>\n

<\/h2>\n

Sauerkraut<\/strong><\/h2>\n

How to eat it:<\/strong>\u00a0A small helping of sauerkraut paired with lean meat adds up to a tasty and nutritious meal.<\/p>\n

Why it\u2019s good for you:<\/strong>\u00a0The cabbage in sauerkraut, a food that dates to the 4th century B.C., is fermented with lactic-acid bacteria, which means it\u2019s good for keeping your digestive system in balance. You also get fiber and compounds that boost the immune system.<\/p>\n

<\/h2>\n

Yogurt<\/strong><\/h2>\n

How to eat it:\u00a0<\/strong>Add fresh fruit, seeds and a little granola to a bowl of plain yogurt for a filling breakfast or afternoon snack.<\/p>\n

Why it\u2019s good for you:<\/strong>\u00a0A fermented food, yogurt naturally contains lots of probiotic cultures that strengthen the digestive tract. Some Greek yogurt also boasts added probiotics like\u00a0Lactobacillus acidophilus<\/em>\u00a0and\u00a0Lactobacillus casei<\/em>\u00a0that may help increase the good bacteria in your gut.<\/p>\n

<\/h2>\n

Miso<\/strong><\/h2>\n

How to eat it:<\/strong>\u00a0Add a dollop of miso\u2014a fermented soybean-based paste used in Japanese cooking\u2014to soups. For a tasty salmon marinade, mix miso with ingredients like mirin, vinegar, soy sauce and sesame oil.<\/p>\n

Why it\u2019s good for you:<\/strong>\u00a0Yes, miso can be high in sodium, but this gut-healthy pick delivers good amounts of protein, calcium, iron and magnesium.<\/p>\n

<\/h2>\n

Pickles<\/strong><\/h2>\n

How to eat them:<\/strong>\u00a0Add chopped pickles to your potato salad or use in your lunch wrap in place of high-fat spreads. To get that healthy bacteria, buy pickles brined in salt water, not vinegar.<\/p>\n

Why they\u2019re good for you:<\/strong>\u00a0Cucumber pickles are brined in salt water and fermented, giving you that beneficial bacteria. Each spear offers vitamins A and K, important for blood and cell health, and potassium, vital for healthy heart function. Just keep in mind that pickles tend to be high in sodium.<\/p>\n

<\/h2>\n

Kombucha<\/strong><\/h2>\n

How to drink it:\u00a0<\/strong>Enjoy kombucha straight from the bottle. You may need to sample a few varieties to find the one you like best.<\/p>\n

Why it\u2019s good for you:<\/strong>\u00a0Kombucha is a fermented tea that also contains some gases and a small amount of alcohol, which gives it carbonation. It\u2019s full of probiotics and antioxidants that support the immune system. Sip in moderation, though: it contains lactic acid, which in large amounts can build up in the bloodstream and harm your health.<\/p>\n

<\/h2>\n

Apple-cider vinegar<\/strong><\/h2>\n

How to eat it:<\/strong>\u00a0This vinegar\u2014made from fermented apple sugars\u2014is delicious in salad dressings.<\/p>\n

Why it\u2019s good for you:\u00a0<\/strong>The acetic acid in vinegar aids digestion. One 2009 study even linked regular apple- cider-vinegar consumption with weight loss. The acid may turn on fat metabolism and help keep blood sugar levels normal. Experts recommend keeping total intake per day at or below four tablespoons.<\/p>\n

<\/h2>\n

Tempeh<\/strong><\/h2>\n

How to eat it:<\/strong>\u00a0Tempeh is a protein made from soybeans that you can use instead of meat. Add it to stir-fries with vegetables and healthy grains like brown rice.<\/p>\n

Why it\u2019s good for you:<\/strong>\u00a0Compounds in this good gut food may have anti-inflammatory and even anti- tumor effects. Tempeh also serves up a helping of healthy monounsaturated and polyunsaturated fats.<\/p>\n

<\/h2>\n

Parmesan cheese<\/strong><\/h2>\n

How to eat it:<\/strong>\u00a0Sprinkle parmesan cheese on air- popped popcorn for a healthy and filling snack.<\/p>\n

Why it\u2019s good for you:<\/strong>\u00a0Some fermented cheeses, like parmesan, contain lactic-acid bacteria that can create gut-healthy probiotics. Cheese also contains important nutrients like protein and calcium.<\/p>\n","protected":false},"excerpt":{"rendered":"

(Excellent article from Alexandra Sifferlin at Time\/Health) One of the most crucial parts of our body when it comes to health is our microbiome\u2014the trillions of bacteria that live in … <\/p>\n","protected":false},"author":3,"featured_media":7420,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[494],"tags":[],"class_list":["post-5951","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/04\/iStock-606704696.jpg?fit=1732%2C1154&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p7Qv5g-1xZ","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":8050,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=8050","url_meta":{"origin":5951,"position":0},"title":"Gut Health: Is that a real thing?","author":"Will Clower","date":"March 2, 2020","format":false,"excerpt":"We often think of bacteria in terms of diseases. However, many bacteria are beneficial for many aspects of your health, such as your heart, immune system, mood, and even weight. In fact, our bodies are filled with trillions of microorganisms. If you're squeamish about the idea of bugs living inside\u2026","rel":"","context":"In "Articles"","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"Woman holding drawing of intestines over her gut","src":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Woman-holding-gut-outline-over-her-own-gut.jpg?fit=1200%2C801&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Woman-holding-gut-outline-over-her-own-gut.jpg?fit=1200%2C801&ssl=1&resize=350%2C200 1x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Woman-holding-gut-outline-over-her-own-gut.jpg?fit=1200%2C801&ssl=1&resize=525%2C300 1.5x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Woman-holding-gut-outline-over-her-own-gut.jpg?fit=1200%2C801&ssl=1&resize=700%2C400 2x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Woman-holding-gut-outline-over-her-own-gut.jpg?fit=1200%2C801&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":12687,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=12687","url_meta":{"origin":5951,"position":1},"title":"Proof of a Mind-Gut Connection?","author":"Will Clower","date":"December 7, 2023","format":false,"excerpt":"This article from the Harvard School of Public Health is pretty amazing actually. We know that the human gut microbiome has a significant impact on our health. But not just our physical health, our mental and emotional health too! This research took this new understanding a step further by looking\u2026","rel":"","context":"In "Articles"","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"brain-gut connection diagram","src":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Gut-Brain-Connection.jpg?fit=1200%2C595&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Gut-Brain-Connection.jpg?fit=1200%2C595&ssl=1&resize=350%2C200 1x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Gut-Brain-Connection.jpg?fit=1200%2C595&ssl=1&resize=525%2C300 1.5x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Gut-Brain-Connection.jpg?fit=1200%2C595&ssl=1&resize=700%2C400 2x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Gut-Brain-Connection.jpg?fit=1200%2C595&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":8067,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=8067","url_meta":{"origin":5951,"position":2},"title":"Your Gut Health and Stress","author":"Will Clower","date":"March 30, 2020","format":"image","excerpt":"It has become widely known that stress directly impacts health. This is true for many aspects of health, and the healthy bacteria within the gut are no exception (research report here). This study in the Journal of Pediatric Gastroenterology and Nutrition also helped confirm a connection between stress, inflammation of\u2026","rel":"","context":"In "Articles"","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"Woman holding drawing of intestines over her gut","src":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Woman-holding-gut-outline-over-her-own-gut.jpg?fit=1200%2C801&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Woman-holding-gut-outline-over-her-own-gut.jpg?fit=1200%2C801&ssl=1&resize=350%2C200 1x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Woman-holding-gut-outline-over-her-own-gut.jpg?fit=1200%2C801&ssl=1&resize=525%2C300 1.5x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Woman-holding-gut-outline-over-her-own-gut.jpg?fit=1200%2C801&ssl=1&resize=700%2C400 2x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Woman-holding-gut-outline-over-her-own-gut.jpg?fit=1200%2C801&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":8053,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=8053","url_meta":{"origin":5951,"position":3},"title":"Your Gut Health: Probiotic vs Prebiotic?","author":"Will Clower","date":"March 9, 2020","format":"image","excerpt":"When reading about gut health, you will almost certainly come across the terms \u201cprobiotic\u201d and \u201cprebiotic\u201d. What is the difference between them? Probiotics:\u00a0These are live bacteria found in the lining of your gut that are very important for overall health. You get these healthy bacteria by consuming bacteria-fermented foods such\u2026","rel":"","context":"In "Articles"","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"pic of probiotic foods on a counter","src":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Probiotic-Food-Pic.jpg?fit=1200%2C801&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Probiotic-Food-Pic.jpg?fit=1200%2C801&ssl=1&resize=350%2C200 1x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Probiotic-Food-Pic.jpg?fit=1200%2C801&ssl=1&resize=525%2C300 1.5x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Probiotic-Food-Pic.jpg?fit=1200%2C801&ssl=1&resize=700%2C400 2x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Probiotic-Food-Pic.jpg?fit=1200%2C801&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":8060,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=8060","url_meta":{"origin":5951,"position":4},"title":"Your Gut Health: Sugar","author":"Will Clower","date":"March 23, 2020","format":false,"excerpt":"Follow along with me on the logic here. First, and you may not have know this, but the fungus and bacteria in your gut exist in a dynamic equilibrium. When the population of one grows large, the other is diminished. Next, add to this the fact that diets high in\u2026","rel":"","context":"In "Articles"","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"Woman Suffering Stomach Ache After Eating Too Much Cupcake","src":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Woman-Holding-Sweets-and-Stomach-Ache.jpg?fit=1200%2C800&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Woman-Holding-Sweets-and-Stomach-Ache.jpg?fit=1200%2C800&ssl=1&resize=350%2C200 1x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Woman-Holding-Sweets-and-Stomach-Ache.jpg?fit=1200%2C800&ssl=1&resize=525%2C300 1.5x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Woman-Holding-Sweets-and-Stomach-Ache.jpg?fit=1200%2C800&ssl=1&resize=700%2C400 2x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2020\/02\/Woman-Holding-Sweets-and-Stomach-Ache.jpg?fit=1200%2C800&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":2702,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=2702","url_meta":{"origin":5951,"position":5},"title":"Bacteria Equals Big Bucks","author":"Will Clower","date":"September 23, 2008","format":false,"excerpt":"There is money on the table. Probiotics are the next, new, hot, crankin', market, wonder product.But there are many forms of probiotics (foods with bacteria that are healthy for your gut).Those foods that have been fermented over time.Those foods that have been sterilized, and then have had bacteria added back\u2026","rel":"","context":"In "Articles"","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5951","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5951"}],"version-history":[{"count":5,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5951\/revisions"}],"predecessor-version":[{"id":7421,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5951\/revisions\/7421"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/media\/7420"}],"wp:attachment":[{"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5951"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5951"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5951"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}