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Probiotics are beneficial bacteria that is found in the gut microbe. These live microorganisms have been isolated from foods or cultured in a lab. They provide all of the essential nutrients your body needs to stay healthy, but they also keep your gut healthy by preventing the growth of harmful microbes. Some probiotic supplements contain strains of bacteria naturally present in the human gut, and others have only single-strain cultures. Probiotic supplements have become extremely popular in the past few years, like andMe's plant-based probiotic drink. It consists of the goodness of garlic, Ashoka, and Vitamin C. Along with improving gut health, it also helps combat vaginal infection.

Benefits of probiotic-enriched food:

• - Stronger immune system
• - Improved digestion
• - Increased energy from the production of vitamin B12
• - Better breath because probiotics destroy candida
• - Healthier skin since probiotics improve eczema and psoriasis
• - Reduced cold and flu
• - Healing from leaky gut and inflammatory bowel disease
• - Weight management

Some probiotic-enriched food options:

Yoghurt:

Yoghurt is one of the best gut-friendly bacteria that boosts your optimal wellbeing. Yoghurt is high in protein, calcium, vitamins, and live culture or probiotics, which enhances healthy gut bacteria. Yoghurt is a form of fermented milk with probiotics, especially lactic acid bacteria. In addition, eating yoghurt improves bone health and benefits people with high blood pressure. Yoghurt also eases irritable bowel syndromes and is suitable for people with lactose intolerance.

Kefir:

Kefir is a fermented milk drink that is rich in probiotics. It is made by adding kefir grains to cow's or goat's milk. These grains are a little different from regular cereals. The word "Kefir" originated from the Turkish word "keyif", which means feeling good after eating. It helps you improve digestive problems, combat infection, and improves the balance of healthy gut bacteria. Include 1/2 cup of Kefir everyday in your diet and continue for at least 2-4 weeks for effective results.

Tempeh:

Tempeh is a fermented form of soybean. It is also an alternative to meat, especially for people with lactose intolerance. It is a nutty, firm patty whose texture almost resembles mushrooms. This meat substitute originated in Indonesia and is high in phytic acid, a plant compound that boosts minerals like iron and zinc absorption. Also, tempeh consists of Vitamin B12; a nutrient soybean does not contain.

Kimchi:

The fermented spicy dish has its roots in Korea. Cabbage is the key ingredient in this dish, but you can customize it according to your preferences. Cabbage is recommended because it contains vitamin K, B12, and iron. The main seasonings for this dish are red chili flakes, garlic, ginger, scallion, and salt. It consists of Lactobacillus kimchii, a gut-friendly bacteria that improves your digestive system.

Miso:

Miso is a Japanese seasoning, a fermented paste made with cooked soybeans, koji rice, and salt water. Miso is a nutrient-rich food that includes protein, fibre, copper, Vitamin K, Manganese, Zinc, Protein, and Calcium. Rather than improving your gut health, Miso also benefits bone health and the nervous system, and the high probiotic level maintains the good bacteria in the body. In addition, miso soup consumption has lowered the risk of breast cancer in middle-aged Japanese women.

Kombucha:

Pan Asian diet has been proven as one of the most nutritious diets to improve gut health. Kombucha is a fermented green or black tea drink with friendly colon bacteria and yeast. Kombucha is one of the potential sources of probiotics and is full of antioxidants. If green or regular black tea is not your jam, Kombucha can be a suitable alternative. It kills harmful microorganisms and aids in weight loss.

Pickles:

One of the most adored ingredients in every Indian household, pickles (gherkins) consist of mostly salt and water. In short, the nutritional benefits can be considered as high as a cucumber. The lactic acid bacteria cause the fermented sour taste in pickles. Not only do pickles add a tinge of flavour to any bland food, but they also consist of prebiotics and probiotics that boost your gut health. Don't hesitate to add these to your diet because they are low in calories and include vitamin K and essential nutrients for blood clotting.

Buttermilk:

A daily addition to most south and north Indian meals, this fermented dairy drink is a great immunity booster. The traditional buttermilk is made with the leftover liquid from making butter, which is sometimes called grandma's probiotic. It's a low-calorie diet which contains Vitamin B12, riboflavin, calcium, and phosphorus. Buttermilk also helps keep your heart, lungs, and kidneys healthy. Due to its presence of vitamin B, buttermilk can also be a natural energy booster.

Raw cheese:

If you just can't give up on your delicious cheesy food, then go for a healthier option, i.e., fermented cheese that includes "active culture". Gouda, mozzarella, and cheddar can be considered beneficial options. Have it raw or spread it on some salad. Cheese is a highly nutritious source, high in protein, calcium, selenium, phosphorus, and vitamin B12. In addition, the raw milk in the cheese secretes enzymes that are good for your digestive system.

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