Probiotics are friendly bacteria that not only support your immune system but are also responsible for nutrient absorption. Probiotics play a major role in keeping your digestive system healthy and fit. Here is a list of the benefits that you can get by adding the most effective probiotics to your daily diet.

• Reduced flu and cold
• Healthier skin
• Weight loss
• Healing from IBD and leaky gut
• Improved digestion
• Stronger immune system
• Increased energy

According to the medical experts, consuming probiotic-rich food can help in preventing many infections and dealing with several health issues. Here is a list of some of the most effective probiotics containing foods and dishes that you can enjoy in your daily diet.

Kefir
It is a fermented probiotic dairy product that is made by combining kefir grains in milk. Kefir contains strains of friendly yeast and bacteria, making it rich in probiotics that ensure several health benefits. Different medical study reports have reflected the fact that kefir helps in protecting against infections and also helps in getting rid of various digestive problems. If you are lactose intolerant, you can add kefir to your diet without inviting any further health issues.

Yogurt
It is one of the most effective probiotics that contain friendly bacteria. Yogurt not only helps in improving bone health but also helps in keeping people who are suffering from high blood pressure in good health. Even if you are lactose intolerant, yogurt is good for your health. Sometimes, children suffer from diarrhea caused by antibiotics. This yogurt can help in reducing diarrhea. Also, the symptoms of the irritable bowel syndrome are reduced by yogurt. However, every form of yogurt does not comprise live probiotics; hence, you should choose such yogurts that contain active probiotics.

Kimchi
It is a popular spicy side dish from Korea, usually prepared from fermented cabbage. Even though the main ingredient is cabbage, it can be made using other vegetables as well. A mix of different seasonings like ginger, garlic, red chili paper flakes, salt, and scallion are used to flavor the kimchi. Along with the Lactobacillus, this spicy side dish contains other lactic acid bacteria as well. Kimchi made from fermented cabbage is high in vitamin B2, vitamin K, iron, and other minerals. Kimchi, one of the most effective probiotics and helps in improving overall digestive health.

Natto
It is quite a popular Japanese dish and is usually made of fermented soybeans. Natto contains the probiotic bacillus subtilis, which keeps the immune system healthy, enhance the digestion of the vitamin K2 and support the cardiovascular health. Moreover, this effective probiotic-rich dish contains nattokinase, which is an anti-inflammatory enzyme that is very effective in preventing blood clotting. Also, it is effective in preventing heart attacks and osteoporosis in women.

Sauerkraut
One of the most effective probiotic-rich foods is Sauerkraut, which is usually made of finely chopped fermented cabbage. It is often used as a side dish or can be used on the top of the sausages. It has a bit salty and sour taste and can be kept for months in the airtight containers. This dish not only boasts of its probiotic qualities but it is rich with qualities of fibers as well. You will find qualities of different vitamins such as vitamin B, C, and K in it. Also, sauerkraut contains iron, sodium, and manganese, which are extremely good for health. Zeaxanthin and lutein are two antioxidants that are good for eye health. Sauerkraut is rich in these two important antioxidants. While choosing this food, make sure you are opting for the one containing live bacteria.

Apple cider vinegar
You can add this great probiotic-rich food in your daily diet as either a salad dressing or you can simply drink it in a small amount every day. This is a great option to control diabetes, maintain proper cholesterol level, and controlling weight loss and blood pressure.

Tempeh
It is a fermented soybean product and a great source of effective probiotics. Worldwide, it is quite popular as the protein-rich meat substitute and contains a significant amount of vitamin B12, which is mainly available in various animal products like eggs, fish, and red meat. Hence, vegetarians can add tempeh to their diet chart as the main substitute for the meat. You can have tempeh either raw or boiled along with miso.

Other than the above-mentioned dishes or foods containing the most effective probiotics, here are some other popular options that you can include in your diet:

• Miso
• Kvass
• Kombucha
• Coconut kefir
• Brine-cured olives
• Pickles
• Cheeses such as mozzarella, gouda, and cheddar
• Traditional buttermilk

Even though all the foods mentioned above are extremely good for health, consulting a professional dietician or a medical expert is better if you are thinking of starting your own diet plan.