Hi mom, welcome to Cooktophia. Do you have cultured or fermented food on your menu? If so, you’re introducing probiotics! Depending on the fermentation process involved, not all fermented foods qualify as probiotics. However, fermentation promotes the growth of beneficial bacteria known as probiotics, and these bacteria are essential for a healthy digestive system.
Plant-based probiotics play an important role in regulating our health. However, before you incorporate plant-based probiotics into your daily diet, be sure to seek guidance from your doctor to instruct you to make the best blend, depending on your health needs and health status.
One way to make sure your diet is fueled by a variety of plant-based probiotics is by consuming the following superfoods.
photo from photography Anna Belzer On Unsplash
Probiotics from pickles
The way in which they are purified is the most important factor that determines the level of probiotics. Vinegar does not create an environment in which beneficial bacteria can thrive. Instead, it inhibits the growth of probiotics.
If you want to enjoy pickles that contain high levels of probiotics, look for pickles soaked in brine. This is because saltwater does not inhibit the growth of bacteria.
You can pickle onions, garlic, chili, or cucumbers, depending on your region and the popularity of the ingredients. Fermented foods like pickles are not only good for your gut bacteria, but they can also relieve many types of digestive distress.
They contribute to the number and diversity of our gut microbiome. Make sure to choose fermented pickles instead of pickled vinegar products.
There is a big difference between eating olives straight from the tree and olives on your plate. This is because the ones we enjoy are basically pickles.
Whether dipped in oil or saltwater, olives really become edible and tasty after processing or removing the bitter compound in them – oleuropein – before eating them. The simplest method is brine treatment which is basically the same as pickling.
Remember that the longer olives are allowed to ferment in their own brine, the less bitter and more complex their flavor will become.
For an effective process, soak the olives in brine for at least two weeks. Once the bitter taste of the raw fruit is gone, you are ready to store the olives in a brine-filled jar and refrigerate. Olives can last up to a year in this way and can be added to your diet as desired.
photo from photography Dennis Schmidt On Unsplash
Probiotics from sauerkraut
Thought to have its origin in China, sauerkraut is a type of fermented cabbage with significant health benefits. At the time, the Chinese used fermentation as a way to prevent food from spoiling quickly.
Sauerkraut has stood the test of time to become one of the most popular side dishes prepared and enjoyed in many cultures. It is especially appreciated in Germany, where its name originated.
Because of the fermentation it undergoes, the process creates a condition that promotes the growth of beneficial probiotics. These probiotics help make food more digestible, which increases the gut’s ability to absorb the vitamins and minerals that sauerkraut contains.
Sauerkraut is rich in fiber, vitamins, and minerals, which makes it more nutritious than raw cabbage.
Kimchi is another superfood whose main ingredient is cabbage. Kimchi is made by Lacto-fermentation, the same process that produces sauerkraut.
Next, you can flavor the vegetables with a mixture of red pepper seasoning, pepper flakes, garlic, ginger, and salt. Adjust them to your liking and serve them as a side dish to fried rice, dumplings, or even summer rolls. Your choice! You will not go wrong.
Kimchi is rich in lactobacillus bacteria that provide various benefits for the digestive system. It is also high in some vitamins and minerals, among them vitamin B, vitamin K, and iron.
Remember, when seasoning, too much garlic makes kimchi bitter, and too much ginger makes it sticky. Make sure to balance your spices in order to enjoy and get the most benefit from them.
photo from photography Henry & Co. On Unsplash
Probiotics from tempeh
Tempeh is a traditional soybean product, originally from Indonesia, that is made from fermented cooked soybeans. Unless you are allergic to soy, dates are very healthy.
It’s an excellent source of vegetable protein and iron, and it’s naturally low in sodium. Tempeh is also incredibly versatile and makes a great addition to wraps, sandwiches, French fries, salads, and more.
The fermentation process actually has some surprising effects on its nutritional profile. Tempeh provides you with a wide range of nutrients and vitamins such as Vitamin B12 found in meat, dairy, fish, and eggs.
This makes it a better choice for vegetarians looking to add nutritious vegan probiotic food to their diet.
In short, understand that probiotics are beneficial bacteria that offer a range of health benefits to humans, and they are present in your gut.
You could have low levels of good bacteria due to health problems, poor diet, or antibiotics. Before taking your next dose of plant-based probiotic superfoods, be sure to get guidance from your dietitian or doctor on the best combinations based on your health needs and health
The easiest way to maintain a healthy gut is to add dishes that contain gut bacteria to your daily meals. Most foods that contain probiotics usually contain dairy, but there are plenty of plant-based alternatives. Vegetarians need to pay attention to probiotics as you can easily miss them. Now that you understand how probiotics work, you can use your creativity to come up with unique recipes and dishes!