Ripened cheeses
Aged cheeses such as parmesan, gouda and cheddar contain natural probiotics, thanks to the fermentation process. Although they do not contain the same amount of live microorganisms as yoghurt or kefir, aged cheeses are still a good source of beneficial bacteria. They also offer another advantage: they are rich in calcium and fat-soluble vitamins, which contribute to bone health.
Apple cider vinegar
Not only is apple cider vinegar a popular condiment, it is also rich in probiotics. Apple cider vinegar is fermented by acid-acetic bacteria, which have beneficial properties for the gut. Consuming unpasteurised apple cider vinegar (preferably the organic kind) helps promote the growth of good bacteria and improve digestion. It can also help balance pH levels in the body, contributing to a healthier microbiota.
Kimchi
Kimchi is a traditional Korean dish made from fermented cabbage and other vegetables, seasoned with spices such as chilli, garlic and ginger. During the fermentation process, Lactobacillus bacteria develops, enriching kimchi with probiotics. It is a food not only rich in probiotics, but also in vitamins and minerals, making it useful for boosting immunity and improving digestion.
Kombucha
Kombucha is a fermented tea-based beverage that contains beneficial bacteria and yeasts. Known for its detoxifying and anti-inflammatory properties, kombucha is also an excellent source of probiotics. Fermenting the tea through a ‘scoby’ (symbiotic colony of bacteria and yeast) enriches the beverage with a variety of bacterial strains beneficial to gut health.
Miso
Miso, a fermented paste made from soybeans, is a staple in Japanese cuisine. Through fermentation with the fungus Aspergillus oryzae, miso is rich in probiotics and can support digestion, improve gut flora and strengthen the immune system. It is especially useful in a vegetarian and vegan diet as a source of protein and probiotics.
Tempeh
Tempeh is another fermented soybean food, but unlike miso, it comes in solid form. Fermentation of tempeh promotes the growth of probiotic bacteria, which improves digestion and contributes to a healthy microbiota. It is also a good source of plant protein, iron and calcium, making it an ideal food for those on a plant-based diet.
Sauerkraut
Sauerkraut is fermented cabbage that, like kimchi, contains Lactobacillus bacteria. This food is an excellent source of natural probiotics, as well as vitamin C and vitamin K. Consuming sauerkraut regularly can improve digestion and gut health and may also promote immune system wellness.
Natto
Natto is a traditional Japanese food made from soybeans fermented with the bacterium Bacillus subtilis. It is known for its high vitamin K2 content, but also for being an excellent source of probiotics. Natto aids digestion and can improve bone and cardiovascular health due to its protein content and beneficial enzymes.
Kanji
Kanji is a traditional Indian drink made by fermenting beets or carrots with water and spice. The fermentation process gives it probiotic properties, making it beneficial for gut health and digestion. It also acts as a natural detoxifier and may help support immunity while promoting a healthy gut microbiota.
This story first appeared on Vogue.it
