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Updated: Jul 9, 2021

Gut health is the key to overall Health. According to Ayurveda, the digestion and gut play leading roles in immunity. There comes the role of probiotics.

Probiotics are live bacteria or yeasts when ingested in adequate amount provides health benefits. Not all probiotics are the same. Different strains of the bacteria have different benefits. Hold on!!! Did you just panic when I said Bacteria? Don't worry, Probiotics are 'Good Bacteria' which can provide a wide number of health benefits, like aiding in digestion, strengthening the immune system, and maintaining an ideal ratio of good to bad bacteria.

Probiotics are said to benefit endurance athletes. A favorable balance of gut microbiota supports immunity and GI health during prolonged exercise by enhancing the ability of antioxidants to aid recovery and improve hydration status.

Getting probiotics from supplements is popular, but you can also get them from fermented foods. Below are the list of foods rich in Probiotics.

1. Yogurt

Yogurt is one of the best and easily available sources of probiotics. It is prepared using similar techniques to curd but the fermentation of the milk is done by adding two specific strains of bacteria (Lactobacillus bulgaris and Streptococcus thermophilus) which are considered probiotic.

2. Idli/dosa

Yes, you read it right. Idli, Dosa and other such foods which are the staple foods in the southern part of India are prepared by fermenting rice and lentils (Urad Dal). By undergoing fermentation, the bio-availability of its minerals increases, helping the body assimilate more nutrition and add to the overall probiotic benefits derived from such foods.

3. Paneer (Indian Cheese)

Many kinds of cheese are prepared by fermentation but that doesn’t mean all types of cheese contain probiotics. Soft cheeses that are made from unpasteurized milk such as Paneer & mozzarella typically contain beneficial bacteria.

4. Pickles

Pickles are the traditional form of probiotics. Home-made pickles which are well fermented and without the use of vinegar makes it one of the classic probiotics option.

5. Kombucha

It is a fermented drink made with black or green tea and a symbiotic culture of bacteria and yeast (SCOBY) which is then allowed to ferment for a week or more.

6. Miso

Miso is a paste made with fermented soybean and grains which is a popular Japanese seasoning. This can be added to soups, stews, salad dressings etc.

7. Kefir

It is made by adding kefir grains to milk. These are not cereal grains, but grain-like colonies of yeast and lactic acid bacteria .If you are lactose intolerant, then try kefir. It is one of the best sources of probiotics. You can also consume by adding it to a smoothie.

Research indicates a positive association between taking probiotics and healthy digestion in all ages. If you’re interested in gaining the benefits of probiotics, introduce them slowly into your diet with traditional foods.

All disease begins in the Gut -Hippocrates


What other Probiotics have you tried? Do let me know in the comments below

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