Eating healthy can be quite expensive depending on your location, but food for thought ” Why not you spend money to live healthy than wasting it on the lifestyle that may not benefits your health, or would you wish to spend it on hospital bad? The answer is No.”

Probiotic Diets – Interestingly, this listed food here may do wonders for your overall health.

1. Yogurt

Yogurt is processed from fermented milk, which are friendly bacterias ” lactic acid bacteria and bifidobacteria.

Yogurt is among the best probiotics; it has friendly bacteria that can boost your health.

Consuming yogurt is linked with many health benefits, including it may give your bone health a boost. It can also be beneficial for people with high blood pressure, based on research.

This food product also may help reduce diarrhea in children, which is caused by antibiotics. Based on research, it serves as a relieving agent to symptoms of bowel syndrome.

Keep in mind that not all yogurt contains live probiotics; the reason is that those live bacteria have been killed during the processing stage.

In summary,  yogurt, however, may not be suitable for people with lactose intolerance. The reason is that the bacteria turn some of the lactose into lactic acid, which is also why yogurt tastes sour.

2. Kefir

kefir has been associated with various health benefits. The word kefir comes from the Turkish word keyif, meaning “feeling good” after eating.

This product is a fermented probiotic milk drink. However, it is processed by adding kefir grains to cow’s or goat’s milk.

Interestingly, Kefir grains are not cereal grains but cultures of lactic acid bacteria and yeast that look like cauliflower. Making it healthy for bone health helps protect against infections and helps a lot in the digestive tract.

However, the comparison between kefir and yogurt almost similar. In the Western World, yogurt is highly consumed, not knowing that kefir also contains better major strains of friendly bacteria and yeast.

3. Sauerkraut

Sauerkraut is a shredded cabbage that lactic acid bacteria have fermented. This product is the oldest traditional food found mostly in Europe.

Sauerkraut is usually used as a side dish or on top of sausages. The amazing part is that it has a sour, salty taste and can be stored for months in an airtight container.

In research, sauerkraut contains healthy fiber and vitamins C, B, and K. It is also high in sodium and contains iron and manganese.

Additionally, sauerkraut also contains the antioxidants lutein and zeaxanthin, which are beneficial for eye health.

Notably, make sure to choose unpasteurized sauerkraut, as pasteurization kills the live and active bacteria.

4. Tempeh

Tempeh takes its origin from Indonesia but has become known to the world as a high-protein meat substitute.

Tempeh is a fermented soybean product. It forms a firm patty whose flavor is nutty, earthy, or similar to a mushroom.

The fermentation process normally has some amazing effects on its nutritional profile.

Soybeans are high in phytic acid, a plant compound that impairs the absorption of minerals like iron and zinc.

Based on research, fermentation lowers the amount of phytic acid, which may boost the number of minerals your body can absorb from tempeh.

In NCBI Pubmed, fermentation can also produce vitamin B12, a nutrient that soybeans do not contain.

However, you can see vitamin B12 in animal foods, such as meat, fish, and eggs.

Interestingly, this makes tempeh a unique choice for vegetarians.

5. Kimchi

Kimchi is a fermented, spicy Korean side dish. The main ingredient is usually cabbage; also, you can make it from other vegetables.

Kimchi, made from cabbage, is high in vitamins and minerals, including vitamin K, riboflavin (vitamin B2), and iron.

Kimchi contains a very flavor with a mix of seasonings, such as garlic, ginger, chilli pepper flakes, scallion, and salt.

Additionally, based on the probiotic properties, kimchi contains the lactic acid bacteria Lactobacillus kimchi and other lactic acid bacteria that may benefit digestive health.

6. Miso

Miso is a traditionally made Japanese seasoning. It is a fermented soybean added with salt and a type of fungus called koji.

Miso can also be made by mixing soybeans with other ingredients, such as barley, rice, and rye.

Miso is an excellent source of healthy protein and fiber. It is also high in various vitamins, minerals, and plant compounds, including vitamin K, manganese, and copper.

The NCBI Pubmed report discovered miso soup consumption is linked with a lower risk of breast cancer and reduced risk of stroke in Japanese women.

7. Kombucha

Kombucha is a fermented black or green tea drink.

This popular tea is consumed in many parts world, mainly in Asia. Kombucha fermented by a friendly colony of bacteria and yeast.

The studies that exist are animal and test-tube studies, and the results may not apply to humans.

Moreso, because kombucha is fermented with bacteria and yeast, it probably has health benefits related to its probiotic properties.

Kombucha is claimed to have a wide range of health benefits, but more research is needed.

8. Pickles

Pickles are also known as gherkins. It is cucumbers that have been pickled in a solution of salt and water.

They are left to ferment for some time, using their own naturally present lactic acid bacteria. This process makes them sour.

Pickled cucumbers are a good source of healthy probiotic bacteria that may boost digestive health.

However, they have low-calorie content and a good vitamin K source, an essential nutrient for blood clotting. Also, pickles tend to be high in sodium.

Notably, pickles made with vinegar do not contain live probiotics.

9. Traditional Buttermilk

Buttermilk refers to a range of fermented dairy drinks. There are two main types of buttermilk: traditional and cultured.

Traditional buttermilk is the leftover liquid from making butter. Only this process contains probiotics, and it is sometimes called “grandma’s probiotic.”

Traditional buttermilk is usually consumed in India, Nepal, and Pakistan.

Cultured buttermilk is found in American supermarkets; this normally does not have any probiotic benefits.

Buttermilk is low in fat and calories but contains several beneficial vitamins and minerals, such as vitamin B12, riboflavin, calcium, and phosphorus.

10. Natto

Natto contains a bacterial strain called Bacillus subtilis. It is another fermented soybean product, like tempeh and miso.

You can see natto mostly in Japanese kitchens. It went well with mixed rice and served with breakfast.

It is rich in protein and vitamin K2, which is beneficial for bone and cardiovascular health.

Research in older Japanese men discovered that consuming natto daily was linked with higher bone mineral density. This is attributed to the high vitamin K2 content of natto.

Other studies recommend that natto may aid prevent osteoporosis in women.