Probiotics, touted for their ability to improve digestive health, are available as dietary supplements and occur naturally in food. Probiotics are microorganisms that usually come in the form of bacteria. This type of bacteria occurs naturally in your gastrointestinal tract.
Probiotics are thought to help you digest lactose and are commonly used to treat medical conditions such as lactose intolerance and irritable bowel syndrome. You don’t have to rush out and buy a probiotic supplement to get the health benefits, instead try a few foods that already are rich in them
The definition of probiotics, according to the World Health Organization, is “live microorganisms, which when administered in adequate amounts confer a health benefit on the host.” The most common of these live microorganisms are the bacteria lactobacilli and bifidobacteria. Foods that are natural sources of probiotics include yogurt, buttermilk, kefir, tempeh, miso, sauerkraut and a Korean side dish called kimchi.
Yogurt
Yogurt is probably the most popular food in the probiotic’s dairy category. It is made from milk that has been curdled by bacteria, most notably lactobacillus acidophilus. It is a good source of calcium. Most commercial buttermilk is made by adding a lactic acid bacteria culture to conventional milk. Its taste is similar to yogurt and its consistency thicker than regular milk. Kefir tastes like liquid yogurt, but is made from white or yellow “grains” that contain a mixture of bacteria and yeast clumped together with milk proteins and complex sugars. The grains ferment the milk and are removed before serving. Kefir can be made from any type of animal milk as well as coconut, soy or rice milk
Yogurt contains two active cultures: Lactobacillus bulgaricus and Streptococcus thermophilus, probiotics or live microorganisms similar to good bacteria in the human gut. Some yogurts undergo heat treatment after culturing, which kills the live and active cultures, but does not affect taste, or decrease calcium, protein or other nutrients, and helps in preservation.
To identify yogurt containing live and active cultures, the National Yogurt Association established a voluntary special Live & Active Cultures seal; consequently, some yogurts containing live and active cultures may not have the seal
Yogurt derives from fermented milk products and may provide similar probiotic benefits. According to a “New York Times” article published in Sept., 2008, probiotic strains in yogurt can improve symptoms of IBS, such as diarrhea; however, not all yogurt contains helpful probiotics. For this reason, inspecting food packaging for specific probiotic content and supportive evidence is recommended.
Yogurt containing “live, active cultures” tends to contain probiotics with digestive benefits. As with fermented milk, yogurt may provide a digestible dairy-product option and a calcium source for people with IBS.
Fermented Milk
Fermented milk, also called cultured milk, is milk fermented with lactic acid. Due to the fermentation process, fermented milk contains probiotics–healthy bacteria known to improve digestive function and reduce harmful bacteria in the body. According to the University of Maryland Medical Center (UMMC), probiotic intake may help reduce abdominal pain, constipation and gas associated with IBS.
People may digest more easily fermented milk products compared to unfermented dairy products, which can trigger IBS flare-ups in some people. In the United States, fermented milk is available in numerous varieties, including buttermilk, acidophilus milk and kefir, which is a yogurt-like beverage.
Kefir
Kefir is an ancient fermented milk drink similar to a liquid yogurt. Unlike yogurt, however, the beverage is made from kefir grains, a combination of lactic acid bacteria, yeast and complex sugars. According to Natural News, this unique formula may allow the bacteria to both flourish and repopulate within the digestive tract, distinguishing it from other forms of probiotics that only live in the tract a few days. Kefir is available at health food stores in sweetened, unsweetened and flavored varieties. You can also buy kefir grains to make your own.
Cheese
The following bacteria produce cheeses: Lactobacilli, including Lactobacillus acidophilus, Lactococci, or Streptococci. Swiss cheese cultures add Propionibacter shermani, which produces carbon dioxide during aging, giving Swiss cheese its holes.
Miso is traditional Japanese seasoning made from fermented soybeans, barley or brown rice. It comes in the form of a paste with a salty-sweet flavor that can vary in color and intensity. When unpasteurized, miso contains lactic acid and Lactobacillus, both of which can help aid digestion and can fight against the effects of harmful bacteria. To receive health benefits from the probiotics in miso, take care never to cook it, as high heat will kill the bacteria. Instead, add the paste to soups and others foods immediately before removing them from heat.
Olives
According to the journal “Scientific Commons,” as stated by Dr. Mourad Kacem, twenty-two isolates of lactic acid producing bacteria ferment olives, including: Lactobacillus plantarum, Lactobacillus lactus, and Enterococcus. Without fermentation, olives would be bitter and inedible
Pickles
Brining cucumbers begins with the addition of a salt solution. Cucumber fermentation uses lactic acid-producing bacteria, which gives pickles a sour taste and prevents growth of harmful bacteria. During fermentation, the cucumbers are held in 5 percent to 8 percent salt; after fermentation, salt concentration increases weekly to a final strength of 8 percent to 16 percent. According to the journal “Applied Microbiology,” as stated by Dr. J. L. Etchells, bacteria used include: Enterobacter aerogenes, Lactobacillus brevis and L. plantarum, Leuconostoc mesenteroides and Pediococcus cerevisiae.
Sauerkraut
Sauerkraut contains a naturally occurring probiotic, Lactobacillus plantarum. This specific probiotic has been used to treat irritable bowel syndrome, Crohn’s disease and colitis. When looking to buy sauerkraut at your local store, be sure that it has not been pasteurized. You’ll also want to eat sauerkraut raw without cooking because the cooking process eliminates the helpful probiotics.
Sauerkraut is shredded cabbage that has been fermented by lactic acid bacteria. According to Weil, canned sauerkraut is a far cry from homemade sauerkraut, which is made by placing cabbage and salt in a sealed ceramic crock. Over the course of 3 days at room temperature, the salt draws moisture from the cabbage and causes fermentation.
Weil considers sauerkraut a low-calorie, easily digestible, affordable and simple-to-prepare food. It is also rich in vitamin C–a nutrient that can support immune system strength in people with IBS. Sauerkraut also provides valuable amounts of dietary fiber. The UMMC suggests fiber-rich foods as a means of reducing gas, bloating and constipation in IBS-sufferers.
Tempeh
Tempeh is a soy product made from fermented soybeans. It comes in a flattened cake. Tempeh contains a high amount of probiotics. Most grocery stores and health stores carry tempeh. Some of the digestive health benefits associated with tempeh include improved digestion, reducing irritable bowl syndrome and diarrhea.
Tempeh and Miso
Both tempeh and miso are in the soy family. They are fermented foods that contain such nutrients as beta-glucan, glutathione and B vitamins. Tempeh is made by using cooked soybeans and controlling the fermentation of them with a Rhizopus starter. Rhizopus is a type of mold that causes the soybeans to form a cake. Miso is usually made from soybeans through a lengthy process of cooking the beans and adding a yeast mold product called koji and other ingredients to cause fermentation. Fermentation can take anywhere from weeks to years, so many people buy miso at health food stores
Tempeh is a protein and probiotic-rich fermented soybean product. Tempeh is sometimes mixed with grains such as millet to give it a nutty flavor. Tempeh is also one of the few vegan sources of complete protein that has all of the amino acids your body needs for health.
Sauerkraut and Kimchi
The recipe for fermenting cabbage was brought to the U.S. by European immigrants. Making sauerkraut only requires two ingredients — fresh cut cabbage and salt. In addition to fiber, iron, vitamin C and vitamin K, sauerkraut contains lactobacillus acidophilus bacteria. It does contain a great deal of sodium, however, so use caution if you are on a salt-restricted diet. Korean kimchi is a close cousin of sauerkraut, but in addition to fermented cabbage, contains additional vegetables, such as radishes and cucumbers. In addition, kimchi is seasoned with other spices including ginger.
Kimchi
Kimchi is a staple in Korean cuisine. Kimchi is the result of picking vegetables including spinach, cucumber and cabbage. Research published in the July 2010 “Journal of Applied Microbiology” notes that kimchi contains a unique strain of probiotic that slows the growth of cancer cells.
Fermented Foods
Fermented cabbage takes many forms, most of which contain probiotics. Sauerkraut, Korean kimchi, Central American cortido and French choucroute are all forms of fermented cabbage and all are rich in probiotics. Some commercial products are pasteurized, which destroys the bacteria, as does sodium benzoate, which is sometimes added to sauerkraut. Most shelf-stable sauerkraut is pasteurized. Unpasteurized sauerkraut must be refrigerated. Brine-cured olives contain high levels of lactobacilli, a probiotic, but most commercial products contain sodium benzoate and may be pasteurized. Fermented soybeans contain probiotics, too. Soy sauce, made from fermented soybeans and miso, a paste made of fermented soybeans and used in Japanese dishes like miso soup, are rich in probiotics.
Prepared Food with Probiotics Added
Manufacturers are adding probiotics to more and more foods, including cereals, granolas and granola bars, energy bars and other snacks labeled “healthy.” Some juices have probiotics added to boost their nutritional value and specialty drinks and foods containing probiotics are readily available at health food stores. Foods with added probiotics are labeled as such to attract health-conscious consumers and new probiotic-enhanced products are being developed all the time
Miso
Similarly, to tempeh, miso is made from fermented soybeans, grain and sea salt. Miso is commonly used as a seasoning, with its most common use being for soup in Japanese culture. Miso contains the digestive enzyme Lactobacillus. You can use miso to flavor your favorite recipes, but add at the end of food preparation to preserve the Lactobacillus. Never boil miso.
References: http://www.livestrong.com/article/332225-a-list-of-foods-containing-microbes/#ixzz1iinKoN10