Probiotics are beneficial bacteria and live microorganisms that help to keep your brain and body healthy. Reducing depression, keeping heart health in good condition, improving digestive health are some of the benefits of consuming it. According to some medical studies and reports, probiotics can help you get better-looking skin as well. Here is a list of the probiotic foods that are very healthy and can be consumed on a daily basis.

Yogurt
One of the best probiotic-rich foods is yogurt. Probiotics are friendly bacteria that help you to stay healthy. Yogurt is made from fermented milk and bacteria like bifidobacteria and lactic acid bacteria help in that. Here are some stellar benefits of including yogurt in your diet.

• Beneficial for patients with high blood pressure
• Improves bone health
• Helps to diminish diarrhea in children caused by antibiotics
• Helps to relieve symptoms of IBS
• Yogurt is beneficial for those who are lactose intolerant

Sauerkraut
This food is rich in probiotics containing live bacteria and is made from shredded cabbage fermented by lactic acid bacteria. Apart from having probiotic qualities, this food is rich in vitamin K, B, and C, fiber, manganese, iron and, sodium. Also, antioxidants like zeaxanthin and lutein, which are beneficial for eye health, are available in Sauerkraut.

Kefir
It is a fermented dairy product and a unique amalgam of fermented kefir grains and goat’s milk. Along with antioxidants, Kefir is rich in bifidus bacteria and lactobacilli that are good for health. It is one of the best probiotic sources that contain different major strains of yeast and friendly bacteria. Kefir helps in improving bone health, protecting against infections and dealing with digestive problems. Lactose intolerant people can consume kefir without any problem.

Kimchi
It is a spicy, fermented Korean dish mainly made from cabbage along with other vegetables and mixed seasonings of scallion, garlic, red chili pepper flakes, ginger, and salt. If you love spicy food, kimchi is the dish you should include in your diet. Other than beneficial bacteria, it is a vital source of different vitamins like B, C, calcium, potassium, iron, dietary fiber, and beta-carotene.

Miso
It is a nutrient-dense fermented soybean paste that can diminish the risks of stroke and cancer. This potent source of fiber and protein is loaded with different minerals, plant compounds, vitamin K, copper and manganese. According to various medical studies, it helps to lower breast cancer risks in Japanese women. Other than fermenting soybeans, it can be made with rice, barley, and rye, mixed with a bit of salt and koji, a fungus. Most of the times, this paste is used to make miso soup, a popular Japanese seasoning that is rich in probiotics.

Tempeh
This fermented vegetarian food is rich in probiotics and can be used as a substitute for tofu or meat. Other than being a mentionable source of B12 vitamin, it can be baked, sautéed or can be consumed by sprinkling on a salad. Tempeh is a very good choice for those on a low-sodium diet.

Pickles
To improve your digestive health, pickled cucumber is a great option. The presence of lactic acid bacteria in it is the reason behind its sour taste. Other than being a potent vitamin K source, it provides a crucial nutrient that is essential for clotting of blood. It is not high on calories, which is a good thing. Also, it is a good source of sodium that is necessary for your body. However, pickles that are made from vinegar do not have any live probiotics.

Dark Chocolate
Dark chocolates are an effective carrier of probiotics. It helps the friendly bacteria to survive in the extreme pH level in the digestive tract and to successfully reach the colon. Hence, moderate amounts of dark chocolate are good for your health.

Kombucha Tea
It is basically a fermented green tea or a black tea drink. Different medical studies have shown that Kombucha tea is a source of a rich amount of gut bacteria that are extremely healthy. It not only helps in boosting your energy but also caters to your well-being along with being a great help for losing weight. However, people having candida should not consume this fermented probiotic drink.

Natto
This contains Bacillus subtilis bacterial strain and is typically made by mixing it with rice. It has a slimy texture, distinctive smell, and a strong flavor. This food is high in protein along with vitamin K2 that is vital for maintaining good cardiovascular health and high bone mineral density. Also, many studies have reflected that Natto helps to prevent osteoporosis.

Other than all the aforementioned probiotic-rich foods, some types of cheese like mozzarella, Gouda, cottage cheese, cheddar etc. contain healthy, active and live cultures in them. Also, the traditional buttermilk is a good choice. Taking probiotic supplements is the key to having a healthy digestive tract and boosting the immune system.