Natural probiotics: which foods have the most of them?

Have you ever thought about how the quality of your gut microbiome significantly affects your fitness performance and overall immunity? Your gut is home to billions of microorganisms that determine how you feel, how fast you recover and how efficiently you burn calories every second. While much has been written about probiotics in supplements, today we'll focus on the foods that are their richest source. How to naturally incorporate natural probiotics into your daily diet?

Natural probiotics or supplements?

Do you want to support your digestion but already take a lot of supplements? Don't want to spend more money? The advantage of natural probiotics is that you take them along with foods that contain other important nutrients such as vitamins, minerals or fibre. Fermented products are also a good source of protein. Their natural form makes them easy to incorporate into your daily diet without having to think about taking a supplement.

On the other hand, probiotics in the form of supplements can be more practical, especially if you need to supplement larger amounts at once.Surely you've been sick at some point and your doctor has prescribed antibiotics along with a recommendation for quality probiotics. While antibiotics are effective at killing harmful bacteria, they can also kill off beneficial ones. This can lead to unwanted side effects such as diarrhea, bloating or weakened immunity. Supplementing with probiotics will restore the lost balance, speed up the regeneration of the intestinal microflora and reduce the risk of digestive problems. Dietary supplements also have the advantage of containing precise amounts of probiotic strains.

How to support your body to the maximum? Add foods rich in probiotics to your diet.For optimal effect, combine both approaches - treat yourself to a breakfast high-quality white yoghurt or kefir for breakfast and supplement with probiotics in the form of supplements if needed.

8 food sources rich in probiotics

If you want to include foods rich in probiotic cultures in your diet, look for minimally processed foods. Even some fruits, vegetables or whole grains contain probiotics, but fermented products are the richest source. These include fermented dairy products or fermented vegetables, for example.

The amount of probiotics is measured in so-called CTU (colony forming units) or the more familiar CFU (colony forming units). The richest sources of probiotics, dietary supplements or fermented dairy products, contain millions to billions of CFU. For example, the high-quality dietary supplement Vilgain Probiotic Complex contains 30 billion CFU.

The recommended daily dose of probiotics is not yet established, mainly due to the different types of probiotic strains and the individual needs of each person. However, experts lean towards a probiotic intake between 1 and 30 billion CFU per day, depending on health status. Recent studies show that, depending on the type of diet, people routinely ingest an average of several million to one billion CFU of probiotics per day from their diet . During antibiotic treatment, it is recommended to increase probiotic intake up to 5 billion CFU per dayto prevent diarrhoea and other adverse effects. This intake is best achieved through dietary supplements, as the amount of probiotics in food depends on the specific product and how it is stored. So what foods are the richest sources of probiotics?

Kefir

If you want to supplement probiotics naturally, kefir is probably the first one that comes to mind. This fermented milk drink is not only rich in probiotic culture, but provides a range of health benefits. Kefir contains a wide variety of probiotic strains, including Lactobacillus and Bifidobacterium. A cup of kefir can contain up to several hundred billion CFU of probiotics, making it one of the richest food sources.

You can consume this refreshing drink on its own, but if you don't mind its sour taste, I recommend adding it to a smoothie. Beware of heat treatments of kefir, such as kefir fritters or buns. Probiotics can die during heat treatment. Most probiotic bacteria are sensitive to high temperatures and can be destroyed when heated above 40°C. However, fritters or buns with kefir still remain a healthier, protein-rich option. To get the most out of kefir's probiotics, I recommend consuming it uncooked.

White yogurt

The most affordable option for probiotic-rich foods is certainly the classic white yogurt. These are dairy products made by fermenting milk with the participation of specific bacteria, Lactobacillus bulgaricus and Streptococcus thermophilus. The fermentation process produces high levels of probiotics and the characteristic sour taste of yoghurt. There is a wide range of yoghurts on the market, and when choosing one, I recommend looking at the live culture content, which guarantees the presence of probiotics. Look for the label on the packaging: live or bioactive cultures. Avoid yogurts with high sugar content, which can reduce the effect of the beneficial bacteria.

Acidophilus milk

Do you find kefir too acidic? Try acidophilus milk, which has a milder taste and is more like yoghurt. Acidophilus milk is made by fermentation with Lactobacillus acidophilus. For this reason, it contains fewer probiotics than kefir. The amount ranges from tens to hundreds of millions of beneficial bacteria. When choosing acidophilus milk, look for the live culture content, as with yoghurt. Some products may be heat treated or have high amounts of sugar added, resulting in the death of probiotic cultures.

Sauerkraut

A popular traditional fermented product is sauerkraut, which is produced by the process of lactic fermentation.During the lactic fermentation process, the number ofof probiotic bacteria, which multiply in an anaerobic environment (without oxygen). In this controlled environment, beneficial bacteria such as Lactobacillus plantarum, Leuconostoc or Pediococcus develop. An immense advantage of sauerkraut, compared to kefir, is that it also contains fibre, which serves as a prebiotic (food for probiotic bacteria). It also contains antioxidants and a high content of vitamin C, which contributes to the proper functioning of the immune system and the formation of collagen. Sauerkraut is therefore a great choice for anyone looking for a plant-based source of probiotics with additional health benefits.

Kimchi

Kimchi in particular is a big hit these days. This is a traditional Korean dish made from fermented vegetables, most commonly Chinese cabbage, radish and spices. You can find a variety of specially flavoured kimchi on the market, or you can prepare it at home to your own liking.A wide range of probiotics are produced during fermentation, making kimchi an excellent source of these beneficial microorganisms. The fermentation of various vegetables and spices makes it hotter and spicier than sauerkraut. The advantage is that it contains a wider spectrum of probiotics, vitamins A, B and C, which support the immune system and have a positive effect on health.

Do you follow a reduction diet? Kimchi can help you lose weight. Some studies suggest that it speeds up metabolism and promotes calorie burning. So don't hesitate to incorporate kimchi into your diet.

Pickled cucumbers

Pickles, also known as pickles, are a tasty and quick treat. But did you know that they contain high levels of probiotics? However, it depends on how they are prepared. If pickles are fermented by lactic fermentation without the use of vinegar, they produce probiotic cultures that are similar to those found in sauerkraut. However, vinegar inhibits the growth of probiotic cultures, so if it is used in the preparation, you won't find the beneficial bacteria in the pickles.The amount of probiotics in pickles is usually lower than in sauerkraut because the fermentation process of pickles takes less time. Pickles are low in calories and can serve as a quick and nutritious snack on a weight loss diet.

Kombucha

Kombucha is a popular fermented beverage that is made from black or green tea, sugar and a mixture of bacteria and yeast known as SCOBY (Symbiotic culture of bacteria and yeast). The whole fermentation process takes 7 to 14 days, when the bacteria (Acetobacter, Lactobacillus) and yeast multiply. The result is a liquid, slightly fizzy drink with which you can easily supplement probiotics, vitamin C and antioxidants. It also contains acetic acid, which helps detoxify the body.Kombucha has a range of health benefits, from detoxifying the liver, improving metabolism to the potential for lowering cholesterol levels.

Tempeh

If you're looking for a traditional vegan product, you won't be disappointed with Tempeh. It is a fermented product made from soybeans that originates from Indonesia. Unlike tofu, it is made by fermenting the soybeans whole using a noble mold. This process results in a solid block, rich in protein, fiber and probiotic cultures. The fermentation process also produces vitamin B12, which is essential for DNA synthesis. It is one of the richest plant sources of protein that is easily digestible and supports a healthy gut flora.

What to take away from the article?

Probiotics, health-promoting bacteria, are crucial not only for gut health, but also for overall immunity and physical performance. But don't just look for them in supplements - many natural foods, such as kefir, sauerkraut, kimchi or tempeh, are rich in these beneficial microorganisms. Incorporating these fermented foods into your diet can boost digestion, immunity, and even post-workout recovery. Choose foods with live cultures and avoid cooked products if you want to get the maximum benefits from these foods. Are you in a calorie deficit? Search for foods rich in natural probiotics in our database.

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