13 Natural Probiotic Foods to Boost Your Immune System

Pao fell

The pao cai, pao tsai or Chinese pickle is made with different vegetables, such as cabbage, radish, mustard stalks, bell peppers, daikon, carrots, and ginger.

To improve the taste you can add garlic, chili, onion and cloves during the fermentation process. In China, pao cai is part of the traditional cuisine of Sichuan province, North and West China.

A form of pao cai, called suan cai, It is typical of Northeast China and is eaten with rice and guee (clarified butter) for breakfast.

buttermilk

Buttermilk was traditionally the liquid left over after churning fermented milk to make butter. Buttermilk is currently grown separately by inoculating the milk with Lactococcus lactis either Lactobacillus bulgaricus and Leuconostoc citrovorum.

It can be drunk as is or used in cooking, for example to make bread or marinades. It is a common drink in many Arab, Indian and Nepalese homes. It is popular during Ramadan.

kombucha

Kombucha is a fermented drink of black or green tea. It is consumed in many parts of the world, especially in Asia.

Anyone can make kombucha at home. You only need the mushroom or scoby and follow a simple process, as explained in this article: Kombucha: what it is, properties and a recipe to make it at home.

The end result is a vinegar flavored drink, bubbles and a little alcohol.

Some products sold as kombucha do not contain bacteria because they have been pasteurized.

Natto

Nato are fermented soybeans with bacillus subtilis. It is a staple in Japanese cuisines and is usually eaten with rice for breakfast.

It has a characteristic smell, a viscous texture and a strong taste.

Nutritionally, It is rich in protein and vitamin K2, which is important for bone and cardiovascular health.

kvass

It is a fermented drink, with a mild sweet and sour taste, common in the Slavic and Baltic communities of Europe since ancient times. Traditionally it was made by fermenting rye or barley flour with lactobacilli, but nowadays they are also used fruits, beets, flowers or carrots.

Sometimes mint, honey or spices are added. Kvass is not only used as a drink, but also it is the base of traditional cold soups.

Unpasteurized vinegar

Grape or apple cider vinegar, unpasteurized, it is a probiotic product. Not the vinegar found in conventional supermarkets, which has been pasteurized and therefore live microorganisms have been removed.

Raw apple cider vinegar can be used to dress salads or used to make homemade probiotic pickles.

Unpasteurized apple cider vinegar can be recognized because it contains “the mother”, which is visible. It is a group of microorganisms that are welcomed under the name Mycoderma aceti.