Probiotics what are they?

What to know about probiotics

Unlike vitamins, there is no recommended daily intake for probiotics, so there is no way to know which type of bacteria or quantities are best. The general guideline is to add some foods with probiotics to your daily diet. Hundreds of ingestible bacteria are classified as probiotics. The two found in most probiotic foods are Lactobacillus and Bifidobacterium, each of which contains many strains. On food labels, Lactobacillus and Bifidobacterium are often abbreviated as L. or B. and then combined with name of a specific strain. So, the strain acidophilus within the Lactobacillus bacteria is written as L. acidophilus. Besides the most common source of probiotics-yogurt- there are many other foods also serve up a good dose of good bacteria. They come in various flavors and textures, so odds are you will find a few to your liking.

Kefir

This yogurt like drink has a tart flavor, with a thinner consistency than yogurt. The drink is usually made with dairy milk, but also comes in non-dairy alternatives, like coconut water, coconut milk, and rice milk. Kefir also comes in fruit and vegetable flavors, or you can add flavors yourself like cinnamon, vanilla, and pumpkin spice. It is also an excellent base for smoothies.

Kimchi

Kimchi is a spicy, reddish fermented cabbage dish made with a mix of garlic, salt, vinegar, and chili peppers. It’s often served alone or mixed with rice or noodles. You can also add it to scrambled eggs or on top of potatoes. You can find it at most grocery stores or Asian markets.

Kombucha

This fermented tea drink has a tangy-tart flavor. Kombucha contains caffeine comparable to some other tea drinks. This drink is becoming a popular pick theses days. It has a unique flavor and comes in different forms like carbonated or “hard” (alcohol). Some brands have A LOT of added sugar, so check the label and avoid anything with more than 5 grams of sugar per serving. There are brands that are making sugar free versions now opt for those if you can find them!

Miso

A popular paste in Japanese cuisine, miso is made from soybeans fermented with brown rice. It has a strong, salty flavor, and a little goes a long way. Use it as a dipping sauce, spread over your toast, or add it to marinades for fish, meats, and vegetables. Miso soup is also a great way to add it into your diet-plus it’s yummy!

Pickles

I beat you didn’t even know that this sandwich staple was really good for you. Not every type of pickle will do. Look for brands brined in water and sea salt instead of vinegar.

Sauerkraut

Sauerkraut is pickled cabbage and may be an acquired taste. Use it as a hot dog topper, in a Ruben sandwich, mix it into salads, or combine it with your regular side vegetables. Always choose raw or non-pasteurized sauerkraut. It contains more probiotics than commercial sauerkraut, which loses much of its bacteria from pasteurization.