Do you know that there are specific types of bacteria that are beneficial for your body? These friendly bacteria reside in your digestive system, especially in your gut. These are responsible for keeping your immune system strong, maintaining hormone levels, regulating bowel movements, and helping in digestion. A proper balance of good bacteria in your body also affects your moods and how your body handles stress.
Occasionally there might be an imbalance of the good bacteria in your body. At times like these, consuming probiotics will help to boost the growth of healthy bacteria in your gut system. Probiotics have several benefits that keep many ailments at bay. A regular consumption of probiotics helps to treat and prevent disorders related to your digestive system such as IBS, diarrhea, constipation and so on. Probiotics also help in alleviating the severity of allergies and skin problems such as eczema. A regular consumption of probiotics has been known to control LDL cholesterol and aid in weight loss as well. One of the biggest benefits of consuming probiotics is a strong immune system.
Probiotics are live microorganisms that are found in food items such as yogurt and fermented food products like sauerkraut. Your doctor might also suggest that you take the best probiotics as a supplement to promote the growth of healthful bacteria in your body. However, some of the best probiotics sources can be easily made at home. If you make these a part of your regular diet, you do not have to rely on artificial supplements. Here are six of most popular best probiotics-based food that can be whipped up in your kitchen:
- Probiotic Lemonade
This is a healthy twist to your regular lemonade and with a tart taste. It is one of the best probiotics-based drink. You can make a batch and have a daily dose of probiotics. You can make this drink by dissolving a three-fourth cup of sugar in hot water. Add the juice of 10 lemons and about in 3 quarts filtered water. Keep the solution tightly covered at room temperature for 2-3 days. Add one cup of whey when the mixture is at a room temperature. Once prepared, you can keep this the refrigerator and drink it daily.
Quite easy to make, sauerkraut needs cabbage that is cored and sliced into thin ribbons. Mix the cabbage with sea or kosher salt. Mix it till the cabbage softens up. Keep it aside for an hour with an occasional mixing and mashing of cabbage until liquid is produced from the mixture. Put the mixture in mason jars and let the jar sit for a couple of days. After two days, open the lid and let the gas out of the jar. Remove any mold that may have formed on the surface. Then let the mixture ferment for 2-3 weeks depending on the strength of flavor you want.
- Fermented Apples
Traditionally, fruits and vegetables have been fermented to flavoring in food as well as sources of best probiotics. Fermented apples can be prepared by keeping in a fermentation vessel (preferably made of glass) a mixture of apples, berries or nuts or dried fruits, salt, starter live culture, and herbs (orange peel, lemon peel, cloves, cinnamon, mint, rosemary). Pour filtered water over the mixture, cover the vessel tightly and keep it away from sunlight for 24 to 48 hours. Keep checking it regularly to prevent it from getting spoiled. Once ready, the fermented fruit mixture will taste a bit tangy and a bit sweet at the same time.
- Almond Milk Kefir
This is one of the best probiotics for vegans and people who are lactose-intolerant. You can have almond milk kefir as it is, or use it to make smoothies and shakes. To make almond kefir milk at home, you need to soak one cup of raw almonds for 8 hours. Then blend the almonds and 2 liters of filtered water in a blender until you get a smooth consistency. Strain the liquid and add four cups of store-bought probiotics or previously prepared kefir milk. Your kefir milk will be ready after 12 hours.
- Probiotic Protein Shake
Probiotic protein shakes are great snack-fillers as well as makeup for a missed breakfast. This one of the best probiotics-based beverage regarding taste. Pick any fruit or fruits of your choice. Many shakes commonly use berries and bananas. Blend the fruits along with yogurt or coconut kefir milk, almond milk, honey (optional), plant-based vanilla protein powder, chia seeds and coconut cream. Blend till you get a smooth, thick consistency.
Loaded with amino acids, probiotics, and vitamins, Kombucha has a sweet fizzy taste. It is fermented tea (black, oolong or green tea) mixed with organic cane sugar and lives culture known as SCOBY (Symbiotic Culture of Bacteria and Yeasts) or previously prepared Kombucha (or store-bought Kombucha). You can either make plain Kombucha or make a flavored one by adding ginger or grapefruit.