5 Simple and Effective Probiotics Food Items You Can Make at Home

Probiotics are good bacteria that are present in our gut and are essential for a healthy digestive system and overall health. Probiotics help in treating irritable bowel syndrome and Crohn’s disease.

Probiotics are vital because

• Reduce Inflammation
• Reduce Depression and Anxiety
• Help in Improving Skin health and acts Anti-Aging
• Bring Cholesterol levels down
• Help in Weight loss
• Boost Immunity
• Enhance memory and learning

There are seven different types of gut-friendly bacteria. These good bacteria help in balancing with the bad bacteria by overtaking them. Probiotics help in keeping your gut clean and healthy. Gut health is connected with the Brain. Reasons for the growth of bad bacteria include too much of packaged, processed, and unhealthy foods, low fiber diet, yoo much intake of antibiotics, alcohol Consumption, excessive stress and intake of too much of unhealthy fats

Here Are 5 Simple and Effective Homemade Food Items You Can Make At Home

• Curd / Yogurt – Curd / Yogurt is one of the best sources of probiotics and is easily made at home. It contains lactic acid bacteria and bifidobacteria. Along with probiotics, yogurt is rich in calcium, protein, and healthy fats. This helps in improving bone health. Yogurt/Curd is suitable for people with lactose intolerance. Most of the pre-packed yogurts do not contain live or active culture; it’s better to set yogurt at home. Ensure to choose live or active cultures to have the most effective impact.
• Dosa / Idli – Traditional South Indian cuisine Idli / Dosa is also rich in probiotics. The basic ingredient of rice undergoes the process of fermentation, which leads to the production of intestinal bacteria which are great for gut health. Having them with chutney provides additional probiotics due to certain ingredients used like curd containing probiotics.
• Pickles – Made from fruits, vegetables, and a variety of spices. Pickles are prepared from raw mango, onion, carrot, lemon, garlic, and cucumber by fermenting them in oil or water and adding salt and other spices. India’s most traditional and flavourful accompaniments have been misunderstood as being unhealthy and high in calories. Pickles prepared in water are low in calories and healthy to have along with meals. Remember they are high in sodium, hence portion control is essential.
• Dhokla – Dhokla is the traditional Gujarati dish, prepared by fermenting Bengal Gram and Rice. After fermenting both the ingredients are ground and then steamed. Preparation of dhokla also requires curd which I an additional probiotic. Bengal gram is a good source of protein and hence dhokla is a healthy snacking option.
• Kefir – Kefir is a grain added to milk to prepare a probiotic drink – Kefir milk. Kefir grain is a culture of lactic acid bacteria and yeast. Along with probiotics kefir has many health benefits like good bone health, antibacterial properties preventing infection, and improved skin. Kefir milk is best for lactose intolerance.

Over To YouNutrition
Probiotics are essential to keep the gut healthy. Above mentioned options are healthy, easily prepared at home, and can be added to a daily diet.