THE POWER OF
PROBIOTIC FOODS
Keeping You Healthy & Happy from the Inside Out
Probiotic foods are readily available in supermarkets and grocery stores everywhere. They are also simple to make in your own kitchen. These foods are easily included into anyone’s daily diet, whether you are a vegetarian, vegan, or meat eater. Even if you follow specific diet like the paleo diet, south beach diet, or low carb diet (or no carb diet), probiotic foods can help you with your goals.
All you need to know about top probiotic foods
Dark Chocolate
BACTERIAL STRAINS
- Bacillus Indicus
- Maltodextrin
HEALTH BENEFITS
- Improves blood circulation
- Lowers blood pressure
- Keeps the heart healthy
NUTRITIONAL VALUE
- Antioxidants
- Nutrients
HOW TO EAT
- In desserts
- In smoothies & milkshakes
- In protein shakes
Green Peas
BACTERIAL STRAINS
- Leuconostoc
- Mesenteriodes
HEALTH BENEFITS
- Protects against cold, flu and seasonal infections
NUTRITIONAL VALUE
- Vitamin A
- Calcium
- Vitamin D
- Vitamin B-12
HOW TO EAT
- In salads
- In smoothies
- In pastas & soups
Kefir
BACTERIAL STRAINS
- Lactobacillus
- Bifidus
HEALTH BENEFITS
- Boosts functioning of gastrointestinal tract
- Improves immune response
NUTRITIONAL VALUE
- Rich in antioxidants
- 99% lactose-free
HOW TO EAT
- As a beverage
- In desserts
- In soups
Kimchi
BACTERIAL STRAINS
- Leuconostoc
- Lactobacillus
HEALTH BENEFITS
- Decreases allergy symptoms
- Wards off infection
NUTRITIONAL VALUE
- Beta-carotene
- Iron
- Calcium
- Vitamins A, C, B-1, B-2, E
HOW TO EAT
- As a condiment
- In sandwiches
- WIth tacos
- As a side
Kombucha Tea
BACTERIAL STRAINS
- B. Coagulans
- B. Boulardii
HEALTH BENEFITS
- Boosts weight loss
- Improves energy levels
- Aids digestion
- Detoxifies liver
NUTRITIONAL VALUE
- Acetic Acid
- Gluconic Acid
- Lactic Acid
HOW TO EAT
- As a tea
- In cocktails
- In dressings
- In smoothies
Kvass
BACTERIAL STRAINS
- Lactobacillus
HEALTH BENEFITS
- Blood and liver cleansing
- May reduce risk of certain cancers
NUTRITIONAL VALUE
- Calcium
- Potassium
- Phosphorous
- Magnesium
- Vitamins A, C
- Niacin
- Fiber
- Iron
- Sodium
HOW TO EAT
- As juice drink
- In salads
- Sliced into sandwiches
- Ice cream
Miso
BACTERIAL STRAINS
- Lactobacillus
- L. acidophilus
- Bifidus
HEALTH BENEFITS
- Improves digestion
- May reduce effects of carcinogens
NUTRITIONAL VALUE
- Protein
- Essential Nutrients
- Sodium
HOW TO EAT
- In marinades
- In soups and salads
- As a spread
Pickles
BACTERIAL STRAINS
- Lactobacillus
HEALTH BENEFITS
- Aids gastrointestinal tract health
NUTRITIONAL VALUE
- Vitamins B
HOW TO EAT
- As an appetizer
- As a side
- Salad dressing (brine)
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Tempeh
BACTERIAL STRAINS
- Bacillus subtilis
- Nattokinase (anti-inflammatory enzyme)
HEALTH BENEFITS
- Boosts immune system
- Improves cardiovascular health
- Benefits bone health
- Reduces cancer risk
- Reduces risk of Alzheimer’s
NUTRITIONAL VALUE
- Acetic Acid
- Gluconic Acid
- Lactic Acid
HOW TO EAT
- As a replacement for meat
- In salads and sandwiches
- As a topping
- In desserts
Yogurt
BACTERIAL STRAINS
- S. thermophilus
- B. bifudus
- L. bularicus
- L. acidophilus
HEALTH BENEFITS
- Supports healthy digestion
- Lowers risk of type 2 diabetes
- Lowers colon cancer risk
- Helps prevent osteoporosis
- Boosts immune system
- Reduces bad cholesterol
- Helps regulate mood
- May help chronic pain
NUTRITIONAL VALUE
- Calcium
- Whey protein
- Omega 3-fatty acids
- Vitamins D and K2
- Potassium and Magnesium
- Enzymes
HOW TO EAT
- In smoothies
- On cereal or granola
- In salad dressing
Fermented Soy Milk
BACTERIAL STRAINS
- Lactobacillus
- Lactic acid bacteria
- Bacillus subtilis
HEALTH BENEFITS
- Helps with weight loss
- Good for lactose intolerance
NUTRITIONAL VALUE
- Calcium
- Dietary fiber
- Protein
HOW TO EAT
- In milkshakes and smoothies
- In coffee
- In desserts
Raw Cheese
BACTERIAL STRAINS
- S. thermophilus
- B. bifudus
- L. bulgaricus
- L. casei
- L. acidophilus
HEALTH BENEFITS
- Maintains healthy blood pressure levels
- Good for age-related immune system deterioration
- Helps fight infectious diseases
- Good for chronic inflammation
NUTRITIONAL VALUE
- High-quality protein
- Beta-carotene
- Vitamins A, C, D, and E
HOW TO EAT
- On sandwiches, burgers, wraps, and salads
- With crackers
- In cheesecakes
Sauerkraut
BACTERIAL STRAINS
- Leuconostoc mesenteriodes
- Pediococcus pentosaceus
- Lactobacillus plantarum
- Lactobillius brevis
HEALTH BENEFITS
- Improves digestive health
- Improves cardiovascular heart health
- Boosts skin health
- Reduces risk of macular degeneration
- Boosts bone health
NUTRITIONAL VALUE
- Vitamins A, B, C, and K
HOW TO EAT
- As a condiment
- In soups and stews
- As a side or topping
Summary
New studies on the benefits of probiotics are continuously being done. Researchers are testing the effects of probiotic foods and supplements on everything from helping people lose weight to their ability to help pets.
While researchers are still working out which specific food types and supplement dosages can deliver the best results, incorporating probiotic foods into your diet can still help improve digestion.
As always, please read food and supplement labels carefully to ensure the foods contain live and active cultures. It is also recommended that new probiotic foods be introduced one or two per week in order to allow your gut to adapt.
