Importance of Probiotic Foods in India: Probiotics are microorganisms that aid in the digestion of food. They are also beneficial in strengthening the immune system in the body. Probiotics are naturally synthesized by the body. They are present in the intestine in large numbers. Also, they can be found in fermented foods such as buttermilk, yogurt, etc.
12 Probiotic Foods in India for Improved Digestion
Gut health is very important for the sound functioning of the body, and probiotics foods in India are best at keeping the gut in the best condition. Due to unhealthy eating habits, digestive stress like illness, food poisoning, antibiotics, pollution, and poor lifestyle, probiotics are reduced. The imbalance of these bacteria in the body can result in digestive issues such as gas, diarrhea, bloating, and constipation.
Our job is to replenish the depleted levels of these microorganisms in the body that will promote a person’s good health. By eating probiotic-rich foods, you can restore a healthy balance of useful and harmful microorganisms in the body. Here is a list of the top twelve probiotic foods in India that you must include in your diet.
12 Powerful Probiotic Foods In India
- Yogurt
Yogurt is one of the best probiotic foods in India. It is widely available and also affordable. It contains the potent strains of probiotics that include bifidobacteria and Lactobacillus. When buying yogurt from the store, always read the labels to ensure “live and active cultures.” Whenever possible, consume homemade yogurt. Due to being naturally rich in live cultures, it is superior to the packed ones.
2. Dark Chocolate
Dark Chocolate is ranked higher in the list of probiotic foods in India. Dark Chocolate is another major source of probiotics. It is loaded with plenty of antioxidants that help control the oxidation of cells due to free radicals in the body. In this way, eating dark Chocolate helps maintain a healthy digestive system in the body.
3. Pickles
Pickles are made after fermenting vegetables with high amounts of probiotics. All it is required is salt, a little oil, and water. They have ample amounts of probiotics in it. You can either make them at home or buy it from a grocery store. A homemade pickle is always better to consume as it contains more natural enzymes than store-bought pickles.
4. Apples
Studies show that apples have plenty of dietary fibers and the ‘good’ bacteria in it. They aid in producing short-chained fatty acids and maintain favorable pH conditions to ensure the right balance of microorganisms in the body.
5. Kefir
Kefir is a creamy and thick beverage that is mostly made from milk. It has maximum amounts of good bacteria and yeast, making it the richest source of probiotics compared to any other dairy fermented product. It is free from lactose and appropriate for everyone intolerant to lactose. (1)
Kefir is among the easily available Probiotic Foods In India, it is now being produced by many leading dairy brands and easily available at superstores.
6. Sauerkraut
Sauerkraut is another potent probiotic food in India. It is made by fermenting the shredded form of cabbage in a brine solution. Apart from the cabbage, which is the major ingredient of the dish, several other vegetables are also used in its preparation.
It has a lactobacilli Plantarum that stimulates the defense mechanism of the body. It lowers the production of ‘bad’ yeast in the body. Sauerkraut is the richest non-dairy probiotic source that is either added to salads or served as a side dish.
7. Miso
Miso is made from a fermented form of rice, rye, soy, barley, or beans. It is majorly used as a condiment to season soups and dishes. Meso has high amounts of lactobacillus acidophilus, which works as a digestive regulator. It alkalinizes the internal system and neutralizes the impact of pollution on the body. Meso is also beneficial in restricting the impact of harmful carcinogens on the body.
8. Kombucha Tea
This is a widely popular probiotic drink made by fermenting black tea with Kombucha mushrooms (a culture of bacteria and yeasts). This healthy probiotic beverage energizes the body, boosts immunity power, and aids in weight management.
9. Soy Milk
Soy milk is made after pressing soybeans that are full of probiotics. This drink is high in nutrition, especially protein, and does not contain lactose. It is ideal for those who are intolerant to lactose.
10. Olive
Olives added in the solution of brine are rich in probiotic bacteria. This solution promotes the growth of the probiotic cultures in the olives, making it very beneficial among probiotic foods in India. You can add these healthy probiotic olives to your pasta, pizzas, salads, etc.
11. Tempeh
Tempeh is made from soy. To get its health benefits. Substitute your tofu and meat with tempeh. It is loaded with Vitamin B12 and probiotics. You can bake it, sauté it, or add it to your salads. Tempeh has low sodium consumption, which makes it appropriate for those advised of a low-sodium diet.
12. Cheese
As fermented milk and milk products are rich in probiotics, the same goes for cheese made from this milk. This cheese is packed with probiotics. It has high amounts of fats and a low acidic nature that creates an environment for preserving the good bacteria in the intestine.
An average person who is in good health can consume probiotic food with around 2 million live organisms. However, people who suffer from cancer, diabetes, and any other long-term ailment need to talk to their doctors before including them in their diet. Also, remember that the overconsumption of these foods can cause bloating and indigestion. (4)
Probiotic Supplements in India
Apart from Probiotic Foods In India, Probiotic supplements are a good way to promote healthy digestion of food in the body. It reduces the bloating of the stomach and uneasiness in the body and supports natural resistance. RebootWithNature Probiotics are superior to other leading probiotic brands. They are medically studied and highly effective. Let us understand the advantage of RebootWithNature Probiotics over the other leading brands in the market.
- In terms of Effectiveness:
RebootWithNature Probiotics wins with a score of 10 billion CFUs, compared to other prominent brands that have a score of 6.5 Billion CFUs
- In terms of Bacteria
RebootWithNature Probiotics has a blend of eight useful probiotic strains, whereas leading brands has only Lactobacillus casei strain Shirota.
- In terms of SugarSugar
RebootWithNature Probiotics does not contain SugarSugar, but leading brands contains 10gramd of SugarSugar per bottle
- In terms of the Manufacturing Process
RebootWithNature Probiotics are prepared with the Freeze Dry process that gives the best level of freshness. Leading Brands are made with the help of skimmed milk powder as their key ingredient.
- In terms of Convenience
As RebootWithNature Probiotics does not require refrigeration, it enables users to store and carry them anywhere. In the case of leading brands, you would need refrigeration.
- In terms of Product Guarantee
RebootWithNature Probiotics assure you of the quality and Effectiveness of the RebootWithNature product. In the case of products from a leading brand, they are difficult to maintain as they require continuous cold storage. Whenever you buy any RebootWithNature supplement, it is very important to check the label and assess it on the above pointers before including them in the diet.
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5 Side Effects of Probiotics
Consumption of probiotic foods in India can lead to certain discomforts to a person. It can be due to overconsumption of these foods, any long-term medical condition, or intolerance or allergy to probiotic foods in India. So, before you consume any probiotic food, it is advised to keep its intake within permissible levels and avoid them completely if you have lactose or histamine intolerance. The following are some of the possible side effects due to probiotics consumption:
May Lead To Unpleasant Digestive Symptoms
Probiotic foods can lead to digestive troubles in the body. On eating bacteria-based probiotic foods and supplements, you can see digestive troubles that include the formation f gas and bloating in the body. People who consume yeast-based probiotics experience increased thirst and constipation in the body. These signs are seen to subside on its own after some weeks of its continued use.
Can Result In Headaches
Some of the best examples of fermented foods rich in probiotics are sauerkraut, kimchi, and yogurt. These foods naturally have biogenic amines in them. These amines excite the nervous system and reduce or increase blood circulation in the body. It also triggers head pain in those who are sensitive to any substance.
Can Increase Histamine Levels
Another side effect of consuming probiotic foods in India is that they can synthesize histamine in the intestine. Histamine is naturally made by the body’s immune system when it comes to any threat—histamine intolerant people, when eats these bacterial strains, can experience a spike in histamine levels in the body.
The rise in its levels can lead to the dilation of blood vessels to supply more blood to the impacted region in the body. The blood vessels become more permeable to assist the immune cells in destroying pathogens in that area. One can also notice a few more adverse signs to develop in the body due to an increase in histamine levels, such as swelling, runny nose, trouble breathing, itching, watery eyes, and redness in the impacted region.
People who exhibit intolerance to histamine have issues related to the proper disintegration of the histamine in the body. The excess levels of histamine get absorbed via the intestinal lining o and into the bloodstream. This leads to the development of allergic reactions in the body.
Those who are histamine intolerant are advised to avoid the intake of foods that are high in histamine. They should choose to consume probiotic supplements that don’t contain histamine-producing bacteria that including Lactobacillus buchneri, Lactobacillus hilgardii, Streptococcus thermophilus, and Lactobacillus helveticus. (5)
May Result In Adverse Reactions
Probiotics may not be beneficial for people who have intolerances or allergies towards them. These people should always read the product labels to find out the ingredients of a probiotic supplement. This will ensure that the supplement doesn’t contain any such ingredient that they can react to. Stay away from consuming products that contain allergens that include egg, soy, and dairy.
People who are allergic should avoid these ingredients as they can initiate an allergic reaction in them. Also, people who have yeast allergies should not consume a yeast-based probiotic. Instead, they should use a bacteria-based probiotic. Do not use milk, lactose, or SugarSugar used to prepare several probiotic supplements.
There is a small set of people who suffer from lactose intolerance. When they consume probiotics, it can cause them flatulence, stomach bloating, and other digestive troubles. When consuming a lactose-containing probiotic, it is advised to always opt for products that do not contain lactose.
Some supplements have prebiotics along with probiotics. They are called synbiotic. A prebiotic is a plant fiber that a human being can’t digest. However, one can consume these bacteria in food form.
Some of the common examples of it are lactulose, oligosaccharides, and inulin. Consumption of a symbiotic can even lead to adverse side effects like bloating and gas. People who experience this type of discomfort after consuming a probiotic supplement should prefer probiotics in place of a synbiotic.
Can Lead To Infections In People
According to an estimation, probiotics that contain Lactobacilli bacteria can lead to an infection. However, the possibility of an infection is low and does not lead to any serious infections. In very few cases, the yeasts or bacteria present in probiotics can even enter the blood and lead to an infection in people.
Not everyone is prone to get infected by the consumption of probiotics. It is mostly the ones who have:
- a compromised immune system,
- acute pancreatitis,
- undergone any surgery recently,
- have been hospitalizations for a long time or
- have venous catheters
Conventional antifungals and antibiotics are effective in treating these infections. (6)
Commonly Asked Questions about Probiotic Foods in India
Here are some of the commonly asked questions about probiotic foods in India:
What are the probiotic foods?
Fermented foods have more amounts of probiotics in them. Good examples of probiotics are yogurt, sourdough bread, kombucha tea, soy milk, Dosa, dhokla, sauerkraut, olive, dark chocolate, apples, kefir, miso, tempeh, kimchi, pickles, and a few types of cheeses.
What are the top 3 probiotics?
These are the three top probiotics:
A+ Culturelle Digestive Health Probiotic.
A+ Schiff Digestive Advantage Daily Probiotic.
A trunature Digestive Probiotic.
What food has the best probiotics?
Probiotics foods are the ones that have life and healthful bacteria in them; these bacteria aid in keeping the intestine in good health. Foods that either is natural sources of probiotics or have been supplemented with probiotics are yogurt, kombucha, kimchi, pickles, miso, tempeh, kefir, sourdough bread, sauerkraut, and a few types of cheeses.
Is Dosa a probiotic?
Dosa, tasty South-Indian cuisine, has an abundance of probiotics in it. It is made from fermented lentils and rice. It is a mild dish that has plenty of good bacteria in it. This makes this probiotic dish a healthy inclusion in your diet.
