The Top Probiotic-Rich Foods and Recipes

Probiotics are live microorganisms that offer amazing benefits to gut health and the overall body. They may even enhance digestive health, promote heart health and reduce depression. According to some evidence, they even provide you with better-looking skin.

No matter what your reason is, do include it in your diet for better health. Here are the top Probiotic foods and recipes to include in your diet:

1. Kefir

It feels and looks like yoghurt. But it is a fermented dairy product. It is made from a unique combination of fermented kefir grains and milk. The fact is that it’s been consumed for over 3,000 years and proved to be a tried and tested dietary food option to balance gut health.

The term kefir comes from Turkey and Russia and it means “feeling good.” Kefir tastes a little acidic and has a unique tart flavour. But it’s an absolute winner in probiotics food, as it contains around 10 to 34 strains of probiotics.

2. Dosa and Idli

You might be surprised, but dosa and idli are also some of the exotic probiotics foods to include in your diet. Dosa and idli are both fermented by a mixed culture of organisms. Its batter is carried out mainly by lactic acid bacteria, which is the same microorganism found in yoghurt.

3. Pickles

Pickles are also a great probiotics supplier in the diet. It is made with lactic acid fermentation that releases important nutrients and antioxidants that are essential for the proliferation and fetal development of blood cells. It even inhibits anti-nutrients like phytates that decrease the digestion of protein and mineral bioavailability.

4. Yoghurt

It is amongst the most famous probiotics foods. The Greek yoghurt or live-cultured yoghurt is prepared from cow, sheep, goat and buffalo milk. However, beware of pasteurized yoghurt because it lacks all beneficial bacteria. You can get the benefits of probiotics from yoghurt that comes from grass-fed animals.

Probiotic Foods Recipes to Try at Home

Here are the two easy probiotics food recipes to try at home:

1. Carrot Kanji

Carrot kanji is a cool drink that’s known for nurturing our health in different ways. It is usually consumed during Holi, the festival of colours. The beverage is beneficial for better digestion.

Ingredients:

• 1 tbsp. Brown Mustard Seeds, crushed
• 1 tablespoon Fine Sea Salt
• 1 large beet, peeled
• 4–5 large carrots, peeled
• 6–7 cups of filtered water (add more if required)

Method:

• Crush some mustard seeds in a mortar pestle
• Chop the carrots and beets into long, thin pieces
• Add ingredients in a glass jar and cover with cheesecloth or lid
• Keep it in a sunny spot for at least one week and then stir it daily using a wooden spoon
• When kanji gets a tangy flavour, the drink is fermented
• Strain this drink and keep the leftover veggies to use later
• Keep it in the fridge and enjoy

2. Ginger Pickle

Ginger is a miracle ingredient that’s known for its anti-inflammatory benefits. When it is cured and fermented, the benefits increase even more. It is one of the best probiotic foods to consume with regular meals.

Ingredients:

• 1/2 kg raw ginger, julienne
• 2–3 tbsp. Vinegar
• Juice of 13–15 lemons
• 3–4 tbsp. salt or to taste

Method:

• Peel off and mince gingers
• Put in a jar and add salt, vinegar and lemon juice
• Shake the jar and let it rest for a day or two in the sun
• When ginger gets a little pinkish, it’s ready to eat

Conclusion

Consuming probiotics foods is also becoming popular. You not only get them from yoghurt but also through various fermented foods. Do include these foods in your regular diet to reap many health benefits.

Also, Read this: Simple Ways to Boost your Immune System