![\"9](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/08\/10045616\/9-Foods-With-Probiotics-You-Should-Be-Eating.jpg\" "\\"9")
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Puzzled by probiotics? You\u2019re not alone. Scientists are just beginning to unlock why and how probiotics<\/a>, the \u201cgood\u201d bacteria that live in your gut and aid digestion, can boost your health. Research suggests they are responsible for a variety of benefits including supporting the immune system, relieving depression<\/a> and helping to prevent obesity<\/a>. You\u2019ve probably seen probiotics in capsule or powder form, but you can also find this friendly bacteria in many foods you might already be eating.<\/p>\n \u201cFood has an almost immediate effect on your intestinal environment, which is composed of trillions of microbes.\u201d<\/p><\/blockquote>\n \u201cThere is no science out there that I am aware of regarding which is a better delivery method: supplements or food,\u201d says Kristi King, R.D., spokesperson for the Academy of Nutrition and Dietetics. She warns that probiotic supplements are not regulated by the FDA, meaning what\u2019s on the label might not necessarily be what\u2019s inside. \u201cSomeone whose immunity is compromised should be especially cautious about taking a supplement that isn\u2019t regulated by the FDA.\u201d<\/p>\n Here\u2019s what researchers do know: Food has an almost immediate effect on your intestinal environment, which is composed of trillions of microbes. \u201cYou can replenish your bacteria flora within three to four days<\/a>,\u201d says Gina Sam, MD, MPH, Director of the Mount Sinai Gastrointestinal Motility Center at The Mount Sinai Hospital.<\/p>\n But the jury\u2019s still out concerning how often \u2014\u00a0and in what quantities \u2014 you\u2019d need to consume certain probiotics to reap the benefits. \u201cIt\u2019s frustrating for me as a health care provider, because people want a solid answer but the research just isn\u2019t there quite yet,\u201d King says. She notes that though there are hundreds and hundreds of strands of probiotics, only the two most common strands, Lactobacillus<\/i>\u00a0and Bifidobacterium<\/i>, have been widely studied.<\/p>\n Since probiotic dietary supplements lack strong scientific evidence demonstrating their safety and effectiveness, your best bet may be adopting a probiotics-rich diet. (Plus, supplements can be pricey!) And remember, if you have persistent gastrointestinal distress, you should always consult a physician.<\/p>\n <\/b>Did you know there are tens of billions of bacteria<\/a> per serving of yogurt? When making this dairy-aisle favorite, producers add cultures of bacteria after milk has been pasteurized, to ensure the bacteria survives. \u201cSome brands have more live and active cultures so people have to be aware of reading the labels,\u201d says Dr. Sam. Be on the lookout for the National Yogurt Association\u2019s \u201cLive & Active Cultures\u201d seal<\/a>, which certifies that the product contains at least 100 million cultures per gram, or 20 billion per eight-ounce serving.<\/p>\n <\/b>A milky beverage originating in Russia and Turkey, kefir is thought to be an even better source of probiotics than yogurt. Made by fermenting goat, cow or sheep\u2019s milk with kefir \u201cgrains,\u201d this drink contains ten to 20 different types of bacteria. According to research published in the American Journal of Dietetics<\/i><\/a>, <\/i>kefir has been proven to help ease lactose intolerance in some adults. Don\u2019t like the tangy taste? Try using kefir instead of milk in your favorite smoothie recipe<\/a>.<\/p>\n <\/b>Spicy and sour, this traditional Korean side dish is made by fermenting cabbage, cucumber or radish. Since it\u2019s mostly pickled vegetables, kimchi is a great low-calorie source of fiber. When making sandwiches, stir-fries or soup with this unique ingredient, just be sure to add it last to avoid cooking off the good bacteria. Early research<\/a> demonstrates a link between kimchi consumption and immune system regulation.<\/p>\n <\/b>Salty pickle spears also deliver a punch of probiotics. Seek out varieties that are brined in water and sea salt instead of vinegar, says Dr. Sam. Vinegar brine won\u2019t allow the beneficial bacteria to grow. Bonus: Pickle juice is rich in electrolytes, and has been shown to help relieve exercise-induced muscle cramps<\/a>.<\/p>\n <\/b>Come-boo-what? Kombucha (pronounced cum-bu-cha) is a slightly sweet and fizzy liquid that results when sweet black tea is fermented with a mushroom-like colony of bacteria called a \u201cscoby.\u201d King recommends kombucha as a potent source of probiotics \u2014 provided they\u2019re clearly marked on the label. Each bottle of the Synergy Drink brand<\/a> of fermented teas, for instance, packs one billion bacillus coagulans<\/i> and one billion saccharomyces boulardii<\/i>, two types of organisms that are thought to help and prevent diarrhea<\/a>. However, because cultures and preparation methods will differ, it\u2019s difficult to pin down exactly what probiotics will be in a given batch of kombucha.<\/p>\n <\/b>Used to top sausages or as a side dish, this condiment is made from fermented cabbage. Keep in mind, not all supermarket sauerkrauts will have beneficial bacteria. Dr. Sam says to check if the sauerkraut has been pasteurized because this process will destroy probiotics. Just remember: Always consult a physician before eating unpasteurized foods while pregnant.<\/p>\n <\/b>Probiotics in bread? Believe it. This tangy toast is made with sourdough starter<\/a> (which functions like yeast) and contains lactobacillus<\/i><\/a>. <\/i>Since sourdough is low on the glycemic-index, it will keep you full for longer instead of igniting a short-lived energy spike and crash.<\/p>\n <\/b>Soybeans fermented with brown rice produce miso paste, a popular seasoning used in Asian cuisine. The fermentation process is what makes this condiment a source of lactobacillus acidophilus<\/i><\/a>. Since it has a strong, salty flavor and lots of sodium, a little will go a long way! Dr. Sam notes that there are reported to be over 160 strains of probiotics in miso.<\/p>\n9 Foods With Probiotics<\/b><\/h3>\n
![\"Peach](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/07\/10050055\/Peach-Yogurt_PS_2.jpg\")
1. Yogurt<\/b><\/h3>\n
![\"Foods](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/08\/10045624\/Foods-with-Probiotics_kefir.jpg\" "\\"Foods")
2. Kefir<\/b><\/h3>\n
![\"Foods](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/08\/10045623\/Foods-with-Probiotics_kimchi.jpg\" "\\"Foods")
3. Kimchi<\/b><\/h3>\n
![\"Pickled](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/08\/10045739\/Pickled-Vegetables_RB_2.jpg\")
<\/a>4. Sour Pickles<\/b><\/h3>\n
![\"Foods](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/08\/10045622\/Foods-with-Probiotics_Kombucha.jpg\")
<\/a>5. Kombucha<\/b><\/h3>\n
![\"Foods](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/08\/10045621\/Foods-with-Probiotics_sauerkraut.jpg\" "\\"Foods")
6. Sauerkraut<\/b><\/h3>\n
![\"Foods](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/08\/10045620\/Foods-with-Probiotics_Sourdough.jpg\" "\\"Foods")
7. Sourdough Bread<\/b><\/h3>\n
![\"Miso](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/02\/10051928\/MisoSoup_RB_2.jpg\")
8. Miso<\/b><\/h3>\n
![\"Foods](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/08\/10045619\/Foods-with-Probiotics_tempeh.jpg\" "\\"Foods")
9. Tempeh<\/b><\/h3>\n