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10 natural probiotic foods to include in your diet

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Discover the 10 natural probiotic foods to include in your diet.

Natural probiotics are living microorganisms that we can find naturally in many foods without the need to add them artificially.

The World Health Organization defines probiotics as “living microorganisms that, when supplied in adequate amounts, promote benefits in the health of the body.”

Therefore, probiotics and their benefits directly affect our intestinal flora or microbiota.

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But what do we mean by this exactly?

Our microbiota is made up of a lot of live bacteria that take care of our intestinal health and prevent the development of diseases.

When we eat foods with natural probiotics we are directly introducing these live microorganisms that are very beneficial for our health.

They help us to have lighter digestions, improve our immune system, help detoxify toxins from the body. In short, they help us to have our metabolism balanced.

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They are all advantages! But … Where can I find them?

What Foods Have Probiotics?

As we have anticipated at the beginning of the post, there is a great difference between natural probiotics, inherent in food, and those that are added artificially, such as nutritional supplements.

Natural probiotic foods have undergone a previous natural fermentation process and you probably already consume some of these foods daily without knowing it.

We have selected some of them so that you can introduce them into your day-to-day life and begin to notice their benefits and properties.

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Natural probiotic foods:

1. Yogurt

It is popular in the world of probiotic foods and is one of the most widely consumed. But be careful, not all of them are worth it!

It must contain live probiotics, that is, that it is natural and has not been pasteurized (since bacteria and microorganisms do not survive). As a point of note, goat and sheep milk are richer in probiotics than cow’s milk. All this information can be found on the labeling.

2. Kombucha

This drink is still unknown to many but has a millenary tradition. Kombucha is a probiotic drink made from tea fermented by a colony of microorganisms called Scoby.

Legend has it that the samurai already drank a special tea before their battles to give them energy. That is why they call it the elixir of life!

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It is, and the truth is that it was about time someone brought a premium kombucha to Spain.

Komvida is a natural unpasteurized kombucha, without gas, or added sugar and bottled in glass. It is gluten-free and vegan, and it is also so versatile that we can find it in many flavors!

3. Olives and pickles

We are sure that many people will be surprised. And yes, when we eat olives, pickles, and other pickles we are ingesting live yeasts and bacteria that are born in the fermentation process of these vegetables.

4. Raw cheese

Cheese lovers are in luck. Cheese made from raw milk (important that it has not been pasteurized) is a source of live probiotics. The same rule applies for yogurt, goat, and sheep cheese have greater probiotic benefits than cow cheese.

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5. Tempeh

As its exotic name already makes us suspect, it has its origin in Indonesia. It is a probiotic food from the fermentation of soybeans. It enjoys great versatility since it can be eaten raw in salads, sautéed, or baked. It is also perfect for vegan diets as a substitute for meat.

6. Sauerkraut

It is one of the best-known probiotic foods, it is made by fermenting cabbage or white cabbage.

It is typical of central European regions like Germany. Its flavor is acidic and intense and has a very crunchy texture.

It is important (like the rest of these foods) that it has not been pasteurized to benefit from the kick of beneficial bacteria that it provides.

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7. Kefir

It probably sounds familiar to you, a lot, and it is another of the great acquaintances in the world of probiotics. It is a dairy product fermented by a combination of bacteria and yeast. It originates from Russia and Turkey.

The most widespread is milk kefir, which is made by adding kefir grains to milk. It is very similar to yogurt but with a simpler preparation and a greater variety of microorganisms.

8. Kimchi

Like sauerkraut, it is made through the fermentation of vegetables, mainly the fermentation of cabbage. Kimchi is the typical Korean food, it is usually eaten as an accompaniment to meals.

Its spicy flavor, due to the garlic and pepper that is added, is what differentiates it from sauerkraut. Both can be included in soups and are perfect as an accompaniment to meat and fish.

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9. Miso

Japanese cuisine is full of natural probiotic foods. One of them is miso soup, well known to lovers of Asian food. But what exactly is miso?

Miso is a kind of fermented soybean paste, salt, and koji (rice with a mushroom that does the magic of fermentation) originally from China. It has a thick and creamy texture, with a meaty flavor (due to the amount of protein it has) and a smell similar to coffee.

The trick is to add a little of that miso paste in the soup to benefit from its probiotic properties. The soup mustn’t come to a boil for the survival of live probiotic microorganisms.

10. Microalgae

They are a source of nutrients and probiotics. Some examples of these algae are spirulina, chlorella, or kombu seaweed, very typical in the Japanese diet. It can be found powdered or dehydrated to rebuild with water.

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To introduce them to our diet, they can be added to soups, broths, or salads. Powdered they are perfect for making green smoothies!

All these natural probiotic foods are perfect to include in your diet but we will tell you that you should also take prebiotics for these foods mentioned to be effective.

What are prebiotic foods?

So for us to understand each other, they are the food of probiotics. They are substances, mostly carbohydrates, that our intestines cannot digest, but that have a beneficial effect on our intestinal flora since they favor the proliferation of these bacteria in our body. 

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