18 Foods that may help you lose weight

Let us start off with what these probiotics are and why we need them. You may not know this, but inside our gut lies an entire ecosystem full of gut flora which is consisting of bacteria, viruses, protozoa, and fungi. Part of their role in our health is to feed or be fed.

Every bit that you take is one step closer to either helping you or harming you.

The number of genes composed in the microbes that we hold is 200 times greater than that of the genes which make up the human anatomy. What an insane amount of these little guys we are host to?! Yes, I am using the term, “little guys” because that is exactly what “they” are – living organisms that are home to our gut needed for all forms of life.

As the host it is important that we feed them the appropriately to reap the benefits they provide. Part of living life means to grow big and strong – just like how we tell our kids so that they drink their milk! Nutrient-rich foods like certain fermented foods, dairy, and some grains are proven to play a critical role in our health and the prevention of disease.

If you are or have experienced frustration with weight-loss, autoimmune deficiencies, or gut issues like cramping, bloating, digestion issues, constipation, anxiety, depression, insomnia, and in some cases food sensitivities then this might be helpful for you. I made a list of the best probiotic rich foods you can eat to get your gut flora back on the right track!

Check out these 18 nutrient-packed foods that may help you get rid of those annoying gut issues:

1. Yogurt

the variation of yogurts can seem overwhelming from strawberry banana to chocolate pudding. Wow, the way they market yogurt really makes it sound appetizing, but the best part is that this healthy food can be coupled with fresh fruit, berries, granola, and other desserts without any added flavors. This probiotic rich add-in is best when it contains live cultures from Greek or regular yogurt made from cows, sheep, and goat’s milk. Watch for the right varieties as this can lead to the consumption of extra calories depending on flavor.

2. Kefir

Being in the same family as yogurt, kefir is a unique form of probiotics that are combined with milk and fermented kefir grains. For over 3,000 years our ancestors have consumed this delicious health food. It may have a tart and slightly acid flavor but can also be paired with your breakfast foods such as hot cereal (oatmeal), granola, and maybe even berries or fruit. It is a lower lactose item making it a suitable choice for anyone who is lactose intolerant. Kefir can be made out of almost anything as long as the right grains are used – goats’ milk, cow’s milk, sheep’s milk, coconut milk, other nut milk, oat milk, and even water.

3. Sauerkraut

Germany is well known for bringing some great traditions to the health of our country, including sauerkraut. This is a fermented cabbage – like kimchi – and includes other probiotic vegetables making it high in organic acids. Although it does not contain as many probiotics as some of the other items on this list ranks it high. Sauerkraut is high in vitamin C and digestive enzymes that promote a natural lactic acid bacterium.

4. Kimchi

The cousin of sauerkraut is here and has a great take on the health of our gut. As this Korean the cultured veggies that it holds are the main ingredients to your health. the number of foods that are contained in this dish are Chinese cabbage, red pepper flakes, radishes, carrots, ginger, garlic, onion, and for some, fish sauce. The power of these probiotics and prebiotics are untouchable.

5. Tempeh

Eating this awesome source of probiotic can really boost your immune health if eaten consistently. Tempeh is a fermented soybean product that is left to sit for a day or two to make a cake-like consistency. You can enjoy this fermented food by boiling it or eating it raw with some miso. Some people even use this enriched food as a meat substitute by grilling, steaming, or baking.

6. Sourdough Bread

I know this one may come as a shocker to you, but it is true – sourdough bread can be healthy for you! Although once the bread is baked at such high temperatures it kills off most of the health benefits that make this a factual probiotic food. The friendly bacteria may still be beneficial if the bread is baked at lower temperatures and preserved for a long period of time. Next time you reach for that bread make sure to watch what kind you are consuming.

7. Kombucha

“Yay” is all I can say because I absolutely love winding down at the end of the day sipping on some kombucha. This is an effervescent fermentation from the black tea plant by using a SCOBY (symbiotic colony of bacteria and yeast). The concept of kombucha has been around for thousands of years originating from Japan. One of its primary health benefits includes digestive support by increasing energy and liver detoxification.

8. Miso

Miso soup is one of the most famous side dishes throughout the entire world. If you have ever been to a Chinese, Japanese, or Thai restaurant you may have heard of this. It is very simple to prepare by dissolving a tablespoon of miso into a pot of hot water and seaweed. This is a traditional spice created by fermenting the soybean, barley, or brown rice with Koji – a fungus that can take a few days to years to complete.

9. Saltwater Brine Olives

This excellent source of probiotics can be paired with a tasty salad, a salty appetizer, or other vegetable entrees. Olives that are brined are almost like salted pickles. It is important to not purchase olives that are manufactured from a huge company. Try to ensure proper probiotics by looking into some small companies that sell these power packed foods.

10. Cottage Cheese

One of my favorite cultured foods is cottage cheese and I know that I am not alone with that creamy texture that is paired so well with many other foods like potatoes, breakfast items, and on its own. This offers many great probiotics if you see “live cultures” on the ingredients list. It is high in calcium as well making it a great source for strong bones.

11. Pickles

Yes! I love pickles and could eat Kosher’s all day long… these fermented tasty treats are recognized as an awesome probiotic rich food. Again, same as the olives, try looking into some smaller company’s that sell these fermented vegetables. Local markets typically contain items that are likely to be less processed.

12. Traditional Buttermilk

You may also know this as “cultured buttermilk”. This fermented dairy drink is made up of leftover liquid from churning butter. How incredible is that? It is commonly considered one of the top probiotics that is consumed in Asian countries as well. Do keep in mind that the supermarkets today do not contain whole traditional buttermilk with probiotics as everything is already pasteurized. You may still find varieties with live cultures to boost the benefits of this milk.

13. Raw Cheese

Some of you are going to love to see this one – if you are a cheese lover like my significant other, this is going to rock your world! The A2 protein found in cow’s, sheep, and goat’s milk is particularly high in probiotics (also great for a lactose intolerant gut), such as bifudus, bulgaricus, and acidophilus. Again, keep in my how important it is to buy raw and unpasteurized to maximize the health benefits.

14. Coconut Kefir

Coconut kefir is exactly how it sounds, coco-nutty and kefir-y like. With its great flavor it is easy to consume a lot of this healthy nut & grain derived source. It can be made by fermenting coconut milk with kefir grains. It is a perfectly ideal dairy-free alternative to yogurt and can be used as milk or with cereal. Although it is not as high in probiotics as other food sources, it contains several beneficial strains of helpful bacteria to promote a healthy gut.

15. Natto

This is a powerful anti-inflammatory food that contains enzymes known as nattokinase – which is proven to prevent blood clotting, is loaded with protein, and enhances the immune system through supporting the digestion of vitamin k2. As a popular Japanese dish Bacillus subtilis is one of the higher ranked digestive enzymes that leads to amazing health benefits if consumed properly from the fermented soybean.

16. Kvass

Another delightful fermented beverage know as Kvass has been used in many European countries throughout history. It has been traditionally made available by fermenting barley and rye but can also be made in using fruits and beet or other potential root vegetables. The probiotics found in this drink are linked to lactobacilli bacteria found in a healthy gut such as their great blood and liver cleansing properties.

17. Apple Cider Vinegar

Some would say that the only benefit to ACV would be for weight-loss, but this tangy vinegar does a lot more than just protect against bacteria – it is a probiotic for your gut! It controls blood pressure, may reduce cholesterol, and can improve insulin resistance. Say what?! Ramp up with taking small amounts each day. You can add this into your salad dressing or mix 1 Tablespoon ACV with water.

18. Raw Milk

Any type of raw goat’s milk, sheep’s milk, and cow’s milk are all high in probiotics. They are non-pasteurized which means that they contain all healthy bacteria. Sticking to a high-quality probiotic is important when seeking out the benefits that come with dairy products.

Subjecting yourself to a new food may cause havoc on that mini ecosystem rumbling around in your tummy. If you are not used to these types of foods take it slow, like one bite at a time, slow. Some individuals have a sensitivity to probiotics right away and may experience the same signs as symptoms as regular gut issues.

If you do experience any discomfort, I recommend us working together with my gut check test. If you do believe that there is an underlying cause to your digestion feel free to email me or reach out. I would love to schedule a free consultation call with you to see what could be causing your root issues.

#healthyfood #circleoflife #guthealth

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