The probiotics in foods can help us take care of different parts of the body, facilitating digestion and better gastrointestinal well-being, strengthening the microbiota.
But not all food is the same. Some food products contain live bacteria that in certain cases are beneficial, helping us with gut flora after consuming them. The use of these easily accessible products regulates many body functions, such as bowel movements, the assimilation of carbohydrates, sugars, and enzymes like lactose.
Foods that contain probiotics are tasty and healthy, making us feel better and experience less stomach heaviness, reducing gas formation, and avoiding, in many cases, constipation and poor digestion problems.
There are many examples of natural probiotic foods like yogurt, kefir, and fermented foods, but not all of them have the same properties as they may contain different strains of probiotic bacteria and microorganisms, as well as prebiotics.
So, in this article, we will give you many examples so you can buy or make them at home. Functional and living foods that are suitable for children, the elderly, adults, and also for those of us who are vegetarians or vegans.
Content
What are probiotic foods
Probiotic foods are all those that contain live bacteria that benefit health. They can be considered as such all those that possess microorganisms capable of passing through the stomach and reaching the intestine, enduring bile acids and the digestive process without suffering degradation or reducing the number of bacteria included in them.
Probiotic foods must provide a sufficient quantity of Lactobacillus, Bifidobacteria, and other types of bacteria and yeasts to modify the intestinal microbiota of the person who consumes them.
Often considered functional foods, we can find them in various types of food that we consume daily, most of the time without realizing or knowing that these foods contain probiotics.
Some examples are yogurt, kefir, and cheese, but there is also a list of probiotic foods that can be included in the Mediterranean diet, Asian diet, or, to name others, in diets designed for vegetarians.
Both miso and kombucha tea are, but there are also many other options of edibles and natural products that will improve intestinal function and digestive processes while also enhancing resistance to bacterial infections and the immune system response.
Next, we will indicate what they are for and then the most complete and extensive list of probiotic foods you will find.
Function of probiotics in the diet
One of the main characteristics of natural probiotic foods is that they serve to increase the intestinal flora and the overall microbiota of the human body.
By consuming a probiotic food, we provide essential nutrients, but also beneficial microorganisms for health, which can help us in the following cases:
- Increase intestinal flora.
- Improve digestive processes.
- Relieve diarrhea.
- Solve constipation when they incorporate prebiotic foods like inulin and dietary fiber.
- Reduce the formation of intestinal gases by better processing food and avoiding putrefaction in the intestine.
- Help strengthen the immune system, regulate defenses, and modulate its response.
Foods with probiotics work for the digestive tract, but also to facilitate the colonization of oral mucosa by healthy microorganisms and bacteria, which will prevent pathogens from reproducing and implanting in key areas of the body.
And, once we know what they are for and how they can help us, we provide the examples.
List of Foods Containing Probiotics
Below is the most complete list of foods with natural probiotics. This includes fermented, pickled as well as very common dairy products.
| Food Name | ||
|---|---|---|
| Sauerkraut or fermented cabbage | Pickles (olives, sweet and sour pickles, onions, etc.) | Jocoque |
| Kefir | Kimchi | Kombucha |
| Miso | Sauerkraut (German fermented cabbage) | Tempeh |
| Yogurt | Bulgarian yogurt | Fermented cereals |
| Brined foods | Boza or braga (Romanian fermented drink) | Kvass |
| Kombucha tea | Elderflower lemonade | Fermented poi made from taro plant roots |
| Cheese | Blue cheese | Cottage cheese |
| Beer | Bread | Hydroalcoholic fermentation of rum, wine, beer, etc. |
| Lychee | Mangosteen | Pickled fruits |
| Fermented soy | Fermented vegetables | Yogurt made with coconut milk |
In this list, you can see all the foods with probiotics. Most of them can be purchased already prepared or you can follow a recipe to make them at home.
Additionally, you may be interested in knowing which of them contains a type of lactobacillus or another, a species of bifidobacteria, or other probiotics that make it a fascinating functional food.
Foods with Lactobacilli
Among all the foods shown, we can categorize them by the type of probiotic they contain. Thus, we find that foods with lactobacilli are products that require the fermentation process, such as sauerkraut which is fermented cabbage, and dairy products like kefir, jocoque, various types of cheese, and Bulgarian yogurt.
In reality, there are quite a few Lactobacilli in foods since, depending on their preparation, we can find different types. To produce lactic fermentation, we need lactic bacteria, so we can find them in:
- Jocoque
- Kefir
- Kimchi
- Kombucha tea
- Miso
- Cheese
- Tempeh
- Yogurt
- Bulgarian yogurt
- Sauerkraut or fermented cabbage
- Pickles and brined foods (olives, pickles, onions, etc.)
- Fermented cereals
- Boza or braga (Romanian fermented drink)
- Kvass
- Elderflower lemonade
- Fermented poi made from taro plant roots
- Blue cheese
- Cottage cheese
Most of them contain various types of lactobacilli, such as foods with Lactobacillus rhamnosus, which include kefir, kvass, miso, kombucha tea, and cheese and cottage cheese derivatives.
On the other hand, those more likely to contain L. salivarius are tempeh, fermented soy, and even yogurt. The latter, as we mentioned, usually contains different strains of live bacteria.
Another option is to opt for Lactobacillus brevis, a fundamental probiotic for the intestinal flora since its presence is extremely important. To obtain it through foods, you can eat sauerkraut and fermented foods, as well as pickles and beer, although the latter, due to its alcohol content, may not be recommended for all types of people.
But there are more foods with lactobacilli, like Bulgarian yogurt, which is made with Lactobacillus bulgaricus and Streptococcus thermophilus.
If you are looking for bifidobacteria, you can also choose from several of the ones we have indicated. The foods with bifidobacteria are the following: kefir, dark chocolate, and dairy products like yogurts.
In another special category, we find foods with Saccharomyces yeasts. These can also be considered functional, and many of them also contain various types of lactobacilli. Take note of the foods with Saccharomyces: lychee, mangosteen, kefir, bread, and beverages that require hydroalcoholic fermentation such as rum, wine, and beer. However, the latter should always be consumed in moderation.
Finally, we cannot miss the list of probiotic foods for vegans, those that do not come from animals:
- Pickled fruits
- Sweet and sour pickles
- Fermented soy
- Kombucha tea
- Brined fruits and vegetables
- Fermented vegetables such as kimchi and sauerkraut
- Yogurt made with coconut milk
If you notice some foods appear repeatedly, it's because they contain multiple types of lactobacilli, as indicated in the explanatory text. It is quite common for a food item to require two or more species of probiotics, which is why it may contain both L. rhamnosus and L. gasseri, for example, or just one of them.
Now that we know the list of probiotic foods and their function, it’s time to delve into their properties. So, let’s take a look.
Possible Benefits of Eating Them
The most well-known probiotic food is yogurt, although there are many other natural products that contain beneficial bacteria for the intestine and can also provide the necessary amount of prebiotics we need daily.
Frequently eating some of these will provide us with a large number of microorganisms such as Lactobacilli, Bifidobacteria, and Saccharomyces, all of which have properties to improve gut flora and maintain the quality of the gastrointestinal system, helping us become more regular and feel better.
However, not all foods are probiotics. To be considered probiotic, they must meet certain criteria and should not be confused with prebiotic foods.
To clarify their differences, we indicate them below.
Differences Between Probiotic, Prebiotic, and Synbiotic Foods
There are many questions and doubts about the differences between probiotics and prebiotics. After this explanation, you will understand it perfectly since it is very simple.
- Probiotic foods are those that contain live microorganisms.
- Prebiotic foods contain a special type of dietary fiber. In this article, you can see what prebiotics are and some examples.
- Synbiotic foods are those that contain both probiotics and prebiotics in their composition, meaning they provide both elements: healthy bacteria and fiber for them to feed on. Read all about synbiotics.
Additionally, you should know that although some probiotic foods on the market have a certain amount of live microorganisms, these must be able to withstand the pH changes in the stomach and gastric juices to adhere to the intestinal wall and implant themselves there. This way, they can produce a beneficial effect on the health of the host, meaning the person or animal taking them.
To delve deeper into the topic, prebiotics are a type of indigestible fiber that acts as food for the probiotic; it is the bacteria's food, and for it to grow and reproduce, we must also consume some type of prebiotic.
Are They Safe?
While it is generally believed that they are safe, in certain cases, they can produce side effects, so probiotics in foods have contraindications.
Immunocompromised individuals and those with infections should consult before taking them. Overuse and the increase of certain bacterial strains can produce undesirable effects, especially in people with weakened gut flora who could disrupt it completely. Typical cases include pancreatitis, acquired immunodeficiency syndrome, and intestinal infections.
Although most are suitable and safe for all ages, probiotic foods for children and babies should be consumed in moderation and always under the recommendation of a specialist.
At early ages, the human microbiota is not fully developed, and an excess of probiotics can be harmful. It is crucial that babies and young children only consume products specially made for them, as the dose of microorganisms included in the food will always be lower than in those produced for adults.
