Fermented food containing probiotics have become popular among people who experience the discomfort of digestive issues. The effectiveness reportedly comes from the lactic acid bacteria that naturally occur in some foods. Probiotics reportedly increase the amount of productive gut microbes and reduce the effect of hazardous microbes and their associated symptoms. You may see some benefits such as improved digestion, increased nutrient absorption and boosted immune function. In this article, we look at some of the different foods naturally high in probiotics.
Kefir
Kefir is often likened to a low-lactose fermented drink similar but thinner in consistency than yogurt. Many people who experience lactose intolerance can tolerate kefir and even discover some additional benefits. Kefir contains many strains of good bacteria that improve digestion and is an additional source of calcium, which many people avoid in other lactose-heavy alternatives. Kefir also has antibacterial properties that defend against damaging bacteria such as E.coli and salmonella. It is recommended that Kefir is introduced to the diet gradually due to potential sensitivities with increased bloating and the low amount of alcohol contained in each dose.
Kombucha
Kombucha has had its moment for quite some time now, and it looks to continue. Derived from black tea, Kombucha is a mildly effervescent drink that has been linked to improved gut health. While Kombucha is known to contain probiotics, the amount in each serving can vary depending on the brand and dosage consumed. Kombucha is rich in Vitamin C and in the group of vital B vitamins that improve our energy and concentration. Digestion is also reported to improve following the introduction of kombucha, often compared to providing benefits similar to green tea.
Kimchi
The K trifecta is complete with the addition of Kimchi. This traditional Korean cuisine has seen increased popularity thanks to its reported positive effects on the digestive system. The most common ingredient in Kimchi is cabbage or other fermented vegetables. Seasoning is often added to enhance flavor. Fermentation of the blend results in an unmistakable sour palate that many people favor. The probiotic power of Kimchi is also frequently compared to yogurt, making it an excellent addition to any probiotic regime. There are many easy to follow recipes available online if you wish to have a go at making your own.
Sauerkraut
Just like Kimchi, Sauerkraut is made from fermented cabbage. Particularly popular in many central and eastern European countries, the fiber content, long shelf life and straightforward pickling process of sauerkraut make it an accessible option worldwide. It can be added as toppings to many dishes, allowing you to easily add an extra hit of vitamins and minerals to your diet. Many people have reported an improvement in their digestion from eating sauerkraut, including relief from constipation. There are many ways to enjoy sauerkraut but to take advantage of all the goodness it has to offer, it is best consumed raw.
Yogurt
Thanks to the various flavors and fruits added to yogurt in the modern age, it is now a staple in many households. Along with other fermented foods, yogurt contains gut microbe-enhancing probiotics. Yogurt also has the added benefits of protein, potassium and vitamins A, B12 and C. The calcium in yogurt makes it a great tool to help prevent osteoporosis. Some people with gut issues experience regulated digestion, hunger control and reduced gas with yogurt consumption. Not all products are the same, however, and it pays to take note of the sugar and fat contents, colors or any artificial additives that may be in your yogurt of choice.
The Takeaway
Most people will either know or be someone who experiences unidentified issues with their stomach. According to statistics, up to eleven percent of the population experiences symptoms of irritable bowel syndrome (IBS). Symptoms can be chronic and highly frustrating to say the least, with many solutions falling short. Though research is ongoing, the reported positive results of fermented products seem encouraging for those wanting to try natural methods of controlling their symptoms.
Disclaimer: This article is intended simply to provide information. It does not replace the medical advice of a physician. Please speak with your doctor if you have any questions or concerns.
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