Your gut is home to several bacteria including both good and harmful ones. These are integral for your gut health and optimal digestion. However, the role of the gut microbiota is not linked with the gut health only. These play a significant role in other aspects as well, for instance, they help maintain a strong immune system.
However, it is increasingly becoming common that one’s gut health is jeopardized. This can happen for a number of reasons such as excessive intake of junk food. The chief underlying factor is that the bacterial population in your alimentary canal should be in favor of the good bacteria. Your health suffers if the population balance tips in the favor of the bad bacteria.
This is where probiotics come into the picture. These help maintain your gut health by maintaining gut health. Here are some simple ways to add more probiotics to your diet.
Some simple probiotic sources
Before we explore some smart ways to probiotics to your meal plan, it is best to quickly recap some sources of probiotics. In this regard, certain dairy sources of probiotics include kefir, yogurt, traditional buttermilk which is not cultured, and aged cheeses including mozzarella, gouda, and cheddar.
Alternatively, you can also have probiotics from non-dairy sources. These include miso, kimchi, natto, sauerkraut, non-dairy yogurts, kombucha, tempeh, brine-cured olives, or fresh sour, dill pickles.
Ways to add probiotics to your diet
Let’s dive into some ways to increase your probiotic intake:
1. Add a probiotic to your smoothie
One of the smartest and easiest ways to incorporate probiotics to your diet is by adding kefir to your smoothie. Kefir is a tangy cultured milk drink. It is enriched with several beneficial probiotic strains and live cultures.
You can simply have the drink in your breakfast. However, if it tastes too tart on its own, then you can add it to a smoothie for a nutritious and bacteria-boosting combo.
2. Take a kombucha drink
Kombucha is a probiotic-rich fermented drink. It is made with sugar, yeast, bacteria and tea. Hence, it is an excellent vegan alternative to probiotic food such as yogurt or kefir. You can have this refreshing drink as a cocktail any time of the day or have it in the afternoon.
3. Replace meat with tempeh
When cooking a stir-fry dish with meat, replace the meat with tempeh. Unlike cooking meat, it is best to add tempeh at the end of cooking your dish. This is because excessive heating can destroy the cultures present in tempeh.
4. Add some kimchi
Kimchi is a super-spicy Korean condiment. It is rich in healthy bacteria with the prominent ones being called lactobacillia. This gives a probiotic boost. You can add it as an appetizing topper to your tacos or add it to your burgers or sandwiches.
5. Add miso to your soup
Soup is an easy to make appetizer. On top of that, you can convert it into a probiotic-rich source too by adding miso to it. Miso contains healthy bacteria. It is fermented soy that gives your digestive health a boost. You need to remember that high temperatures can kill the probiotics present in miso. So, add miso paste just before serving the soup while also trying to avoid super-hot temperature to preserve beneficial bacteria.
6. Eat yogurt or add it to your meals
There are tons of ways to add yogurt to your diet. Plain yogurt is packed with live cultures that can be had as part of all the meals of the day. For instance, you can make it part and parcel of dips, salad dressings, and cold sauces too.