As already mentioned, the health benefits of probiotics are huge – and today we will talk about which foods are keto sources of natural probiotics. In addition to strengthening the digestive system, good bacteria play an important role in improving our mood, mental health and balanced metabolism. Not to mention the benefits they provide to our immune system and skin. Promoting good strains of bacteria and preventing the development of “bad” ones is really easy by consuming certain types of permitted keto foods, which are natural sources of probiotics. Include them in your keto diet and you will forget about digestive problems. And at the same time you will enjoy a number of benefits. Here are the best sources:
Yogurt is undoubtedly one of the best keto sources of probiotics. It is produced from milk that has fermented with the help of “good” bacteria, mainly lactic acid and bifidobacteria. Including yogurt in your diet will strengthen bones, regulate blood pressure and soothe an upset stomach.
Keep in mind, however, that not all yogurts contain a live probiotic. In some cases, live bacteria were killed during processing. Also watch out for the presence of added sugar. Even if the milk is low in fat, this does not mean that it is useful, so read the label carefully. Consume Bulgarian yogurt, however, it is widely known for its good properties. A great idea to include it in your menu is to consume it for breakfast by adding from your favorite fruits, seeds and nuts.
Kefir is similar to yogurt in that it is also a cultured dairy product. The difference lies in the types of bacteria available, as well as slight variations in taste and texture. While yogurt is thick and creamy, kefir is usually liquid. It also tastes more tart than yogurt, thanks to the fermentation process and the presence of yeast. This makes it one of the great keto sources of probiotics.
The drink is usually made from cow’s or goat’s milk with kefir grains, which are cultures of lactic acid bacteria and yeast and look like cauliflower. The word “kefir” actually means “to feel good after eating.” And really, if you consume this drink regularly, you will forget about the upset stomach. Kefir has a richer range of “good” bacteria than yogurt, protects against infections and maintains a healthy intestinal flora. It is also extremely suitable for people with lactose intolerance. You can include it in your diet by taking it as a healthy snack between meals.
3. Green olives
Consumption of green olives can reduce oxidative stress and inflammation, lead to weight loss and improve the health of the digestive system due to the high content of lactobacilli, which have a probiotic effect. Why green olives? They have an average to higher content of polyphenols compared to other types of olives. Also, about 12 olives of this species provide approximately 20 million lactobacilli per day, making them one of the good keto sources of probiotics. So don’t ignore them! Like cucumbers, however, you must be careful that they are cooked in salted water.
Perhaps the most favorite fermented product in our country has high probiotic properties. Sauerkraut is one of the most famous keto sources of probiotics. In addition, sauerkraut is rich in fiber, as well as vitamins C, B and K. In addition, it is high in sodium, iron and manganese. It also contains the antioxidants lutein and zeaxanthin, which are important for eye health. So the next time you want a delicious dish of sauerkraut, eat without remorse. Although we traditionally eat it in the winter, you can now find it on the market and enjoy its useful properties all year round. Enjoy your meal!
Pickles are also one of the great keto sources of a healthy probiotic. They ferment for a while, using their own lactic acid bacteria. And this process makes them so delicious and crunchy. Additionally, they are low in calories and a good source of vitamin K – a key element for blood clotting. It is important to note that pickles prepared with vinegar do not contain live probiotics. When they stay in the vinegar solution, the growth of good bacteria stops. Instead, choose those cooked in brine, as salt water does not interfere with the growth of bacteria. So if you make canned food at home, keep that in mind.
Tempeh is a soy product originating in Indonesia, but popular all over the world as a high-protein meat substitute. Soy is usually high in phytic acid, a plant compound that disrupts the absorption of minerals such as iron and zinc. But during fermentation, this amount is reduced and there is no obstacle to the absorption of all nutrients by the body, including the vital vitamin B12. Let’s not forget the content of beneficial intestinal bacteria, which can strengthen the existing flora and push the bad bacteria out of the body. All of this makes Pace a great choice for people who want to add dietary keto sources of probiotics to their diet.
7. Certain types of cheese
Although most types of cheese are fermented, this does not mean that they all contain probiotics. That is why it is important to look for live and active crops on the packaging. Good bacteria survive the aging process in some cheeses, including gouda, mozzarella, cheddar and cottage cheese. Cheese is highly nutritious and one of the very good keto sources of probiotics. It is also rich in important vitamins and minerals, including calcium, vitamin B12, phosphorus and selenium. In addition, moderate consumption of dairy products such as cheese can reduce the risk of heart disease and osteoporosis.
As you have seen, there are a number of healthy probiotic foods that you can eat during the keto diet. Even if you include only some of them in your menu, you will immediately notice the difference. And if fermented foods are not among your favorites, you can always trust a probiotic supplement that will provide you with everything you need. But to achieve the best results, combine the keto diet (more information about it can be found HERE) with a quality probiotic.