Kathy Collins

We hear so much about fiber. You probably already know it is good for your digestive system, but then again, so are a lot of things. If you are like me and are on a journey to live your best life, that means you want to treat your body well. Treating your body well begins with putting fuel into it that is nutritious and filling. That is where fiber comes in. High fiber foods are an essential part of a healthy, balanced diet. Want to know more? Read on!

What is Fiber?

Simply put, fiber is the part of carbohydrates that the body cannot break down. Fiber is what keeps the digestive system operating smoothly. The undigested portions of the carbohydrates help in the body’s removal of waste, regulation of blood sugar, and leveling of cholesterol. There are two types of fiber of which to be aware. Insoluble fiber and soluble fiber are the two types to know, and each plays an equally important role in keeping the body regulated.

Insoluble Fiber

Insoluble fiber is the type of fiber that keeps your digestive system running smoothly. It is what prevents constipation from wreaking havoc on your gastrointestinal tract. Insoluble fiber is so named because it does not break down in or suspend in water. Insoluble fiber adds bulk to the stool and hastens wastes journey through and out of the body. It is crucial in maintaining regularity. Insoluble fiber is found in leafy green vegetables, whole grain, and wheat bran.

Soluble Fiber

Soluble fiber, on the other hand, is the type of fiber that helps regulate blood sugar and balance cholesterol. Unlike insoluble fiber, soluble fiber is broken down in water. Soluble fiber slows down digestion and prevents overeating by helping you stay full-feeling. It is found in leafy green vegetables, nuts, legumes, and certain fruits as well.

Health Benefits of Fiber 

Insoluble fiber and soluble fiber are equally important. While one hastens digestion, the other slows it down, so a balance keeps your digestive system working harmoniously. 

Fiber aids in maintaining a healthy weight and also in the prevention of type II diabetes. Fiber also helps prevent heart disease by keeping cholesterol in check. Your skin will thank you for increasing your fiber intake because fiber works to expel toxins from the body through waste. Furthermore, fiber consumption has been linked to a decrease in cancer.

Top High Fiber Foods to Increase Your Fiber Intake 

Increasing your fiber intake is very easy. Most foods contain a combination of soluble and insoluble fiber. Furthermore, high fiber foods tend to be versatile and tasty. Fruit, vegetables, legumes, seeds, and nuts are excellent sources of both forms of fiber that you can begin working into your diet today! Generally speaking, adults need between 25 and 30 grams of fiber per day. If you have not been getting the amount of fiber that your body needs, however, you do not want to add too much fiber into your diet overnight. Your body might react in a way that may upset your digestive system rather than help it. Instead, slowly add moderate amounts of fiber into your diet until you reach your daily recommended intake. Once you have begun to work 20 to 30 grams of fiber into your diet, maintenance is the name of the game!

Fruit

Fruits are an excellent source of fiber. Canned fruit contains fiber, but as a rule, fresh fruit tends to provide a higher amount of fiber.

Acorn Squash

A serving of acorn squash has 2.1 grams of fiber. They are perfect in soups and bisques and are also delicious when baked.

Apples

An entire apple with the skin on has about 5 grams of fiber. Apples are perfect on their own as a fresh snack. They are also wonderful when baked or added to your favorite salad. 

Avocados

An avocado has about 13 grams of fiber in it. You can smear it on a piece of toast or blend it into a smoothie for a healthy way to start your day. Avocados are also great when mixed into fresh, homemade guacamole.

Bananas

A medium banana packs in about 3 grams of fiber. Bananas are great fresh in the morning with some peanut butter. They are also excellent frozen for a fresh treat at the end of the day. This healthy treat is rich in vitamins and a great way to stay regular. 

Coconuts

A cup of shredded coconut contains 7 grams of fiber. Coconut is great on its own or as a topping for your favorite dessert. Coconut can add wonderful flavor and texture to your favorite yogurt and is also delicious when added to smoothies.

Figs

A medium fig contains about 2 grams of fiber. Figs are wonderful in Mediterranean dishes and add a light sweetness to entrees. Figs are also an outstanding and filling snack on their own.

Okra

A cup of okra contains about 3 grams of fiber. Okra is great raw, baked, or even sautéed. It is a great addition to any lunch or dinner. 

Pears

Pears are so sweet and juicy when ripe. They are great with ice cream and also perfect when paired with a lean protein. A single small pear contains just shy of 5 grams of fiber, as well, so they make great additions to any diet that needs a fiber boost.

Raspberries

Raspberries are such an excellent way to meet your daily recommended fiber intake for the day. A cup of raspberries yields about 8 grams of fiber. They are a great addition as a side to any savory meal and are also delectable in any dessert – they are a treat you can feel good about indulging in moderation.

Strawberries

Strawberries are the perfect summertime snack. A cup of sliced strawberries contains about 3.5 grams of fiber. These sweet fruits are great on their own, pureed into a dessert or blended into a morning smoothie for a satisfying snack.

Green Vegetables

Leafy green vegetables contain a healthy amount of fiber. They are great as additions to breakfast, lunches, and make wonderful snacks and sides. If you are not getting a regular amount of fiber in your diet, green vegetables are a great way to introduce higher amounts into each meal gradually.

Artichokes

Artichokes introduce an almost tangy taste to any entree. They also bring about 7 grams of fiber to the table on average. Add them to your dinner to increase your fiber game and liven up any dish!

Broccoli

Broccoli is known for making people a little gassy, but what broccoli is really doing is helping introduce regularity to your digestive tract. A cup of chopped broccoli contains just shy of 3 grams of fiber. Broccoli is great in a hearty soup with cheese and is also wonderful as a side to any lunch or dinner meal. 

Brussels Sprouts

Brussels sprouts, weighing just under 3.5 grams a serving, might be a kid’s worse nightmare, but it is an excellent way for adults to reach their daily recommended intake for fiber. Great fried, baked or sautéed, Brussels sprouts are a versatile veggie that can help you get where you need to be, fiber-wise.

Root Vegetables

Beets

Beets are known for being nature’s candy. These sweet, red vegetables are bursting with flavor and also with fiber! A cup of beets contains 4 grams of fiber and is perfect when roasted!

Carrots

Carrots aren’t just good for the eyes! Carrots help adults reach their recommended daily intake of fiber by offering up to 4 grams of fiber per serving. Carrots are wonderful raw, great in soups and bisques and delicious when dipped in the classic ranch dressing.

Sweet Potatoes

This Thanksgiving staple is a fiber powerhouse. A cup of sweet potatoes has 4 grams of fiber. Sweet potatoes are delicious if baked, topped with marshmallows or pureed in a warm winter soup. Such a flavorful vegetable makes reaching your fiber goal easy.

Turnips

For a healthy and fiber-full alternative to your lassi mashed potato dish, try substituting out potatoes with turnips. A serving of turnips contains just shy of 3 grams of fiber and will leave you full for hours.

Legumes

There is a reason you often hear that beans are good for your heart health. Legumes are a great source of soluble fiber, which helps your blood pressure remain stable and healthy. Legumes are also filling and a strong source of protein as well. You can work legumes into your lunches, dinners, and even snacks!

Black Beans

Black beans are such an adaptable, and delicious ingredient. They are also great in soups, tacos and as a side dish. They pack in an entire day’s worth of fiber. A cup of black beans contains a whopping 30 grams of fiber, so don’t go too overboard!

Chickpeas

Chickpeas are a strong source of fiber. A one-cup serving of chickpeas contains just shy of 25 grams of fiber and 41 grams of protein. They are a great base for any entree.

Kidney Beans

Kidney beans are another immense source of fiber. They meet your daily needs in one foul swoop. In fact, one serving of kidney beans brings home a total of 28 grams of fiber.

Lentils

Lentils make a tasty addition to any soup or salad. They also yield an impressive amount of fiber per serving. Lentils contain around 21 grams of fiber per serving, so if you have them for lunch or dinner, you don’t need to worry about adding in too much more fiber to your diet for the rest of the day.

Lima Beans

Lima beans are a delicious side for dinner or a main dish for lunch. They have about 10 grams of protein per serving, and they offer up just shy of 8 grams of fiber as well. 

Peas

With 8.5 grams of fiber per serving on average, peas are a colorful and tasty addition to any balanced diet. They are a great side and also make a yummy snack.

Seeds and Grains

Seeds and grains make excellent breakfasts and snacks. These fiber-rich foods are sure to keep you from overeating; they also tend to be rich in soluble fiber, so your heart will thank you!

Chia Seeds

Chia seeds are a fantastic source of soluble fiber. They are delicious when added into overnight oats and create appetizing texture. They also offer up just under 10 grams of fiber per one-ounce serving!

Flax Seeds

Just a tiny tablespoon of flaxseeds yields 3 grams of fiber. Add them to a salad or to your favorite trail mix for a well-balanced meal.

Oats

Oats are one of those staples that everyone has in their pantry. They are great for breakfast, delicious when added to a dessert and are an excellent healthy way to create a breaded dish. Moreover, oats contain 14.5 grams of fiber in a serving size of one cup.

Quinoa

Quinoa is a great alternative to rice as far as side dishes go. It makes a great bed on which to sit your meal prepped proteins. Quinoa also yields about 5 grams of fiber per serving, so feel free to add this tasty and filling food to your next lunch or dinner.

Nuts

Perfect as snacks and in salads, nuts tend to contain a surprising amount of fiber. They are high in healthy fat and are immensely flavorful. Because of their fiber content, a small number of nuts can have a hefty impact on your hunger and leave you feeling satisfied.

Almonds

Add almonds to your favorite trail mix for a fiber-heavy snack. You can also use almonds as a crisp breading alternative. Almonds are also delectable when pureed. They contain 18 grams of fiber in a cup-sized serving!

Walnuts

Finally, we have walnuts. Walnuts are great in trail mix and also add a tasty crunch to salads. They make a delicious addition to desserts and are also yummy when mixed into certain dinner dishes (really, any dinner dish!). What is more, they contain 2 grams of fiber per serving, so they are a good way to meet those last few grams needed to meet your daily recommended intake.

Summary

Fiber is what keeps our digestive system regular. Without it, you will find very quickly that you don’t feel right – physically and emotionally since so many of our nerves are located right in our gut. To establish and maintain a healthy digestive tract, slowly begin to incorporate fiber into your diet. Remember that adding too much fiber too quickly is it’s own is a recipe for disaster. Slow and steady will win this race. Try to gradually add in a few grams of fiber more than you normally eat until you reach your daily recommended intake, and before you know it, your digestive system will feel better. And in turn, you will feel better too!

When people hear the word “fats,” they tend to run the other way. In truth though, fats are an incredibly important part of a nutritious and balanced diet. There are beneficial fats, and there are unhealthy fats. By avoiding the latter group, you can ensure that your body is receiving the best nutrition possible to flourish. Avoiding trans fats will help you stay fit and healthy. Polyunsaturated and monounsaturated fats are the ones that you want to incorporate into your diet. They are the fats that are essential for helping your body run well. To feel better and look better, be sure to choose fats that are healthy and nutritious. Remember that selecting nutritious fats does not mean sacrificing taste!

Types of Fats 

To understand what fats to incorporate into your diet, it will help to know a little bit about fats in general. It is not a simple matter of good versus bad fat. There are several different types of fat found in food, and different types of fat have different properties.

Saturated and Trans Fats

You can thank saturated fats and trans fats for fat’s bad reputation. The jury is still out on saturated fats, but in general, because they have not been shown to be beneficial, it is best to limit them. When it comes to trans fat, though, there really is no question about it. Trans fats actually increase your LDL cholesterol and lower your HDL cholesterol. HDL cholesterol is what keeps your blood vessels running smoothly, so you definitely do not want to indulge in trans fats. They have been linked to high blood pressure and stroke, and there are much better fats out there.

Cholesterol in Food

Like fats in general, cholesterol in food is not well understood. According to the Heart Foundation, cholesterol in food is not actually the problem. Food has cholesterol, but that does not mean you should avoid those foods, necessarily. Rather, what causes an increase in your cholesterol is saturated fats and trans fats in your diet. So as long as you avoid foods that are high in those areas, your cholesterol won’t be negatively affected by foods.

Plant Sterols

Think of plant sterols as the opposite of saturated and trans fats. Instead of lowering your good cholesterol like saturated fats and trans fats do, plant sterols lower LDL cholesterol, which is also known as the bad cholesterol. In other words, plant sterols are really quite good for you and should not be avoided unless specifically instructed to do so by your health care provider.

Monounsaturated And Polyunsaturated (omega-3 and omega-6) Fats

Monounsaturated and polyunsaturated fats are good ones. These fats have been linked to lower blood pressure, decreasing the risk of stroke, delayed plaque build up in the arteries, and healthier cholesterol levels. These fats are found in foods such as avocados, fish, seeds, and nuts. They are best when consumed in moderation because they also tend to be very flavorful, but the key here is a balance. Fat is a great energy source when consumed by guidelines.

Medium-Chain Fatty Acids (MCFAs)

Medium-chain fatty acids are found in certain types of saturated fats. Foods with MCFAs are said to be the best types of fats because they are metabolized most effectively and converted into energy efficiently. Coconut oil, palm kernel oil, and most dairy products are rich in medium-chain fatty acids. Few fats actually contain medium-chain fatty acids. As long as you stick to unsaturated fats in general and only add in saturated fats sparingly, your diet will remain well balanced and healthy!

Healthy Fat Foods 

Now that you have a better understanding of what healthy fats look like, you are probably wondering which foods constitute a strong source of healthy fat. There are a variety of different food options that count as having healthy fat. There is definitely something for everyone when it comes to healthy fats. Furthermore, fats are such a versatile nutritional component that they can be found in breakfast foods, snacks, and food traditionally seen in dinner entrées. Below are some of my personal favorite nutritious fats that you can begin to gradually work into your diet, and make it more balanced.

Avocado

If it seems like you see avocados on every single healthy food list ever, it is likely because you do. Avocados really are a superfood. When it comes to healthy fats, it is difficult to top what the avocado offers. In fact, a single avocado contains 29.5 milligrams of fat that is good for you. Avocados are perfect for breakfast, lunch, or dinner and are also a wonderful addition to salads or smoothies.

Nuts

Nuts are such a versatile food group. They are a perfect snack on their own. They are an excellent addition to soups and stews. They are even wonderful when blended into smoothies. That’s our fantastic one-topping salads, and they are a great option for any time of day. They are, as you may have guessed, also an outstanding source of healthy fat.

Almonds

Almonds are an excellent source of healthy fats. One serving size contains about 14 grams. Almonds are great when mixed into a homemade trail mix. They are also a delicious addition to a salad. Almonds make an excellent breading for your favorite lean fish, as well. Talk about an adaptable fat!

Cashews

Like almonds, cashews are another nut that is a great way to get your daily dose of good fat. With about 13 grams of fat per serving, cashews are tasty raw, salted, roasted and even after baked on a sheet pan. Grinding cashews into a soup is also another delicious way to incorporate fats into your diet.

Pine Nuts

Pine nuts are proof that nuts are a great source of good fats. A single cup of pine nuts packs a good 19 grams of fat into each serving. Pine nuts are great to top desserts, salads, and casseroles; they are also delicious when consumed alone.

Walnuts

Walnuts are an incredibly strong source of fats. An ounce of walnuts contains 17 grams of good fat. Walnuts leave you with energy and a great taste in your mouth. They are perfect in desserts as well as ground into bisques and sprinkled onto salads!

Peanuts

Who knew that your favorite ballpark snack was also a healthy one? Peanuts are great in just about everything. They are a staple in a good, hearty trail mix. They are excellent when churned into butter. Peanuts are fantastic when ground into sauces and are also fantastic when crumbled onto dishes such as Pad Thai. An ounce of peanuts contains 14 grams of good fat, so you can feel good about indulging in moderation!

Fish

Fish are one of the best forms of proteins that you can incorporate into your diet. They are lean proteins, meaning that the fat that is present tends to be healthier than fat found in other proteins such as red meat. Fish is an excellent source of healthy fat that is necessary for a balanced diet.

Salmon

Half a fillet of salmon contains just shy of 14 grams of good fat. Salmon is excellent when cooked in just about any way. You can bread salmon with a healthy nut source to really increase your healthy fat intake. You can also grill salmon and serve it with a side of lemon and avocado. It is perfect for lunch or dinner any day of the week!

Sardines

Sardines are an unexpectedly outstanding source of healthy fats. A can of sardines contains 10 grams of healthy fat and is also a wonderful source of protein and potassium. These little Fish are excellent for lunch when tossed in a refreshing salad and are also great when you want to splurge and eat a slice of pizza!

Tuna

Tuna is a wonderful way to get your daily recommended intake of healthy fat. A can of tuna contains 5 grams of beneficial fat. That same can, also contains 41 grams of protein, making it an excellent choice for lunch or dinner. Tuna is great when worked into a salad, baked, or even eaten by itself!

Seeds

Linseed

Also known as flaxseed, a single tablespoon of linseeds contain 4 grams of healthy fat. They are great in trail mix and also as a topping for salads.

Chia Seeds

Chia seeds are known mostly as a fiber source, but these tiny little edible dots are also a great source of fat. A one-ounce serving of chia seeds packs in 9 grams of beneficial fats. These seeds are like none other in smoothies and are also an excellent way to add some texture to dishes without altering the taste.

Sunflower Seeds

Another baseball game staple, a cup of sunflower seeds brings home 24 grams of healthy fat. Sunflower seeds are perfect on their own. But if you want to mix them into something a little more hearty, you can add them to trail mix or use them in your favorite soup!

Dark Chocolate

Who really needs a reason to eat dark chocolate? In addition to being rich in antioxidants, dark chocolate is also a great source of healthy fat. With 9 grams of healthy fat, this is one snack you can feel good about indulging in. Add it to your favorite dessert or enjoy it by itself. Dark chocolate is a versatile and relatively healthy treat when eaten in moderation.

Olives

Admittedly, I never liked olives as a kid. I thought they were the grapes older, for-grown-ups brother. As an adult, though, I know that olives are not only delicious but also a fantastic source of nutrition! A cup of sliced olives contains 12 grams of healthy fat. Make them into a Greek salad, enjoy them on their own or add them into one of your favorite recipes for a healthy meal.

Plant Oils

When it comes to plant oils, you have a variety of options. Furthermore, plant oils tend to be rich in fats that are good for your body. Olive oil is definitely the gold standard for plant oils with a tablespoon offering 13 grams of healthy fat. Other plant oils that are a great source of fat include canola oil, sesame oil, and sunflower oil. Peanut oil is another great way to cook foods but should be used only by and for those who do not have a peanut allergy.

Nut Butters or Seed Spreads

Nut butter and seed spreads take foods that are high in fat, such as the peanut or the sunflower seed, and make them even more accessible. These kinds of butter and spreads tend to be rich in nutrients but also very rich in flavor. You will want to be mindful of the serving size to keep them as a healthy part of your balanced diet.

Summary

Fats really are not the food group villain, that they are made out to be. In healthy moderation, fats help your body receive the energy it needs to get through the day. As long as you remain mindful of what types of fats you are ingesting. You can work healthy fat into your daily diet without feeling bad. Your body needs it, after all!

It feels like we have been hearing about antioxidants for decades now. We know they are supposedly good for us, but it’s almost like no one seems to understand why they are good for us. When we hear a new tea is rich with antioxidants or our favorite fruity snack also contains these mysterious substances without sacrificing flavor, we jump on the bandwagon. Fortunately, antioxidants are not as mysterious as society has made them out to be, but high antioxidant foods really are quite good for you.

What Are Antioxidants and How Do They Protect Your Health?

In grade school science class, you probably heard the well-known phrase, “Every action has an equal and opposite reaction. Newton’s third law is continuously at work inside of the body, even if you do not see it right away. In the body, cells are always busy at work. As cells use oxygen to create the energy they use to complete processes in the body, there is an equal and opposite reaction. In this case, the equal and opposite reaction of cells using oxygen is the production of free radicals. Free radicals inside of the body are essentially atoms that are a byproduct of cellular processes. Free radicals are also formed in the environment outside of the body as a result of pollution, alcohol, smoking, and ingesting certain unhealthy foods. They are then introduced to the body via exposure or ingestion. As free radicals infiltrate the body, oxidative stress occurs. Oxidative stress is what leads to a whole slew of negative consequences from early aging to diseases. This is where antioxidants come in. Antioxidants work to fight against oxidative stress within the body. These proactive substances, which usually manifest in the form of well-known vitamins, are a strong (and often tasty) line of defense against natural and external free radicals that slowly break the body down.

Benefits

In balanced doses, antioxidants work with your body to protect it against these oxidizing agents. Benefits include increasing tissue, organ, and muscle health. Ocular and cardiovascular wellness is also a positive effect of antioxidants. Prevention of diseases such as cancer and type 2 diabetes as well as the debilitating course of cognitive decline associated with old age are also advantages of increasing your antioxidant intake.

Slow the Effects of Aging on Organs and Skin

We know that getting old is not for quitters. We now also know that antioxidants play a role in slowing down the visible signs of aging as well as the non-visible signs. Some consequences of aging are completely normal, but we have all seen an individual or two who just look prematurely aged. What you are most likely witnessing is free radicals at play. Antioxidants work against those free radicals to slow down the premature aging they cause. This is especially true for people who live and work in polluted cities or in factories that increase their exposure to toxic or unsafe substances. Antioxidants are a proactive and preventative measure to help keep your organs and skin on the same level as someone who lives in optimal conditions. You might not be able to change where you live or work, but you can change your diet to protect against the consequences of your environment.

Protect Vision and Eye Health

In trial studies, antioxidants were shown to have a positive effect on vision and eye health in general. The trial’s participants were shown to have maintained eye health after ingesting antioxidants on a daily basis. They were also shown to have markedly improved eye health when compared to individuals who did not consume foods rich with antioxidants. Though more studies need to be conducted before determining the extent to which antioxidants benefit ocular health, there certainly seems to be a beneficial relationship.

Help Prevent Stroke and Heart Disease

The heart takes a heavy beating throughout your life. It pumps and circulates the blood that is responsible for keeping your body going. If free radicals are created within the body and not kept in equilibrium, the heart is put under pressure. According to one study, there is a direct link between oxidative stress and cardiovascular disease. By ingesting balanced amounts of antioxidants each day, you can help prevent free radicals from overpopulating your body and prevent stroke and heart disease from manifesting at a young age.

May Help Reduce the Risk of Cancer

Beta-carotene, also known as vitamin A, has been linked to cancer treatment. Beta-carotene is an antioxidant that can be dangerous to the body in very high doses. In moderate doses that are regulated by doctors, it can actually prevent cancerous cells from running rampant in the body before its too late. Once cancer is already present, this antioxidant has been shown to severely limit the damage that the cancerous cells inflict on the body.

Can Help Prevent Cognitive Decline

Dementia and cognitive decline, in general, are a real and present fear that many adults face – even if they have no history of family illness. People just cannot help but be wary of losing cognitive control and wherewithal and for a good reason. Fortunately, antioxidant-rich foods have been linked to cognitive fortitude. In a longterm study, individuals consumed antioxidants such as vitamin E, vitamin C, and beta-carotene. They were less likely to develop dementia and other diseases whose main symptom is a loss in cognitive functioning. While there is still substantial research that must be conducted before antioxidants can be deemed a cure for dementia. They are certainly a preventative measure in the fight against intellectual loss.

May Aid in Prevention of Type 2 Diabetes

Many of the foods typically associated with the prevention of Type 2 diabetes are strong sources of antioxidants. Some studies have also shown that oxidative stress can be a contributing factor in determining whether a person develops Type 2 Diabetes. Consuming a moderate amount of foods that are high in antioxidants can help keep your diet nutrient-dense and your blood glucose levels stable.

High Antioxidant Diet 

It is so easy to work antioxidants into your diet. Food containing antioxidants are colorful, they are plentiful, and most importantly, they are flavorful an nutritious! You can eat foods that are high in antioxidants on their own or add them into delicious recipes for a complete meal. By working the following foods into your daily food selection, your body will be better fortified against oxidative stress – and your taste buds will thank you! 

High Antioxidant Foods You Should Add To Your Diet

Purple, Red and Black Grapes

Grapes are downright delicious, and they are a truly versatile fruit. As a general rule, the darker the grape, the higher its antioxidant content. Grapes contain antioxidants ranging from carotenoids to polyphenols. The grape’s immensely high antioxidant content is behind their remarkable ability to aid in reversing the debilitating effects of free radicals. Grapes are a perfect snack on their own and are also great when mixed in salads or eaten as a side to a refreshing summer meal.

Blueberries

Blueberries are chock full of nutrients and are a powerhouse when it comes to antioxidants. Blueberries contain one of the most powerful and concentrated antioxidants: anthocyanin. Anthocyanins have been shown to protect tissue and organs. Blueberries are perfect as a snack on their own and are also excellent in smoothies, salads, and treats such as a blueberry pie! Have your dessert, and do not even begin to feel bad about it!

Red Berries

Another sweet treat to make this list, red berries are also very high in antioxidants. Like blueberries and grapes, red berries have been known to have healing properties. Especially red berries such as raspberries and strawberries, these tasty fruits are high in antioxidants that protect the skin. They are perfect as a sweet supplement to a salad or smoothie.

Nuts

Nuts are home to a mighty antioxidant: Vitamin E. Vitamin E has been linked to increased heart health and decreased inflammation. Nuts are a nutritional live-wire in general, but as far as antioxidants are concerned, they are a great source. Nuts can be added to soups, smoothies and eaten on their own in a raw or roasted form. Regardless of your method of chowing down on nuts, they are great for your body.

Green Vegetables

When consumed raw, leafy green vegetables are a fortifying source of antioxidants. Spinach, kale, turnip greens and chard are all outstanding sources of antioxidants. Unlike other foods on this list, though, how you consume leafy green vegetables will dictate the extent to which your body received antioxidants. If you are not a fan of salads, try blending these vegetables into a smoothie with plenty of berries!

Orange Vegetables and Sweet Potatoes

Vegetables such as carrots and the tasty starch sweet potato have two main elements in common: their color and their antioxidants. Beta-carotene is responsible for the orange color you often see in nature. This substance, also known as Vitamin A, is a fantastic antioxidant that has been linked to the protection of eyesight. These orange ingredients are perfect in soups, bisques, stews, casseroles and one-pan sheet bakes. Not only are they delicious but also a great source of necessary nutrition.

Whole Grains

Cereal lovers will be thrilled to hear that whole grains are a strong source of polyphenols. Polyphenols are an essential antioxidant that has been linked to cancer prevention as well as prevention in cardiovascular decline. You can enjoy a healthy amount of whole grains in the form of cereal, bread, rice, and quinoa.

Beans

Beans really are a superfood. They are rich in fiber, protein, and antioxidants. Beans are also incredibly versatile. Enjoy them on their own, add them to a soup or stew or dine on them as a side to your favorite entree. The possibilities of beans are endless, and if you are looking for something a little heartier than berries or nuts, beans are a great way to consume antioxidants.

Fish

Fish is home to a little known antioxidant called selenium. This mineral has been linked to improved thyroid health as well as decreased cardiovascular decline. Fish are a great source of lean protein, as well. For a protein that is light and nutrient-dense, try fish such as tilapia for your dinner this evening. 

Dark Chocolate and Tea

What better way to start or finish your day than with a cup of tea and a piece of dark chocolate? Dark chocolate has a plethora of health benefits, ranging from high amounts of magnesium to high amounts of antioxidants. In small doses, dark chocolate has been linked to decreased heart problems and increased circulation as well as improved appearance of skin. Likewise, tea, specifically green tea and herbal teas, have been linked to improved circulation, decreased cardiovascular inflammation, and improved cognition over time. The next time you are craving a sweet treat or a little caffeine booster, push aside the soda for a cup of tea or a piece of dark chocolate. These tiny treats pack a powerful punch when it comes to healthy antioxidants, after all.

Summary

There really is not anything mystifying about antioxidants. Your body makes them naturally to counterbalance the prevalence of free radicals. But sometimes, your body needs a little help from outside sources, such as the food you eat. Remarkably enough, most foods that are rich in antioxidants are also rich in unparalleled flavors. With sources such as dark chocolate and raspberries, combatting the troubling effects of free radicals has never been so easy or tasted so good!

Magnesium is one of the essential minerals in the human body and the fourth most commonly found one at that. Magnesium is present in your bones, muscles, soft tissues, and fluids – pretty much everywhere inside of your body. But most adults do not consume nearly enough magnesium. For a mineral so important, it won’t come as a huge surprise to hear, then, that your body cannot run at its optimal condition without magnesium. Incorporating more magnesium-rich foods into your diet is relatively easy, and the benefits are immense.

Top Magnesium Rich Foods

Like any essential mineral, you can ingest magnesium in the form of a supplement. If your doctor has cleared and approved the supplement, this is an acceptable way to increase your magnesium intake. The best way to increase the magnesium in your diet, however, is far tastier. Magnesium can be found naturally in some of the most delicious morsels that you probably already enjoy eating.

Dark Chocolate

This tempting treat is one that is best indulged in moderation. A 100 gram serving of dark chocolate contains roughly half of an adult’s magnesium needs for the day. Make sure to choose dark chocolate with a minimum of 70% cocoa. Lower percentages of cocoa usually have significantly more sugar added. Check the ingredients label before you buy. It is a great treat to work into your magnesium-rich diet, though!

Avocados

According to SELF Nutritional Data, Avocados contain about 11% of your daily magnesium needs – as if any of us really needed a reason to indulge in this creamy fruit. It is known for being rich in healthy fats, but its levels of magnesium, about 44 grams per serving, is equally important.

Nuts

Almonds and cashews are chock full of magnesium. These types of nuts in particular offer between 30% and 45% of your daily magnesium needs. It doesn’t make any difference how you eat them – raw or roasted – the nutritional content remains high.

Legumes

Legumes of all kinds are a great source of magnesium. Beans, peas, and legumes, in general, are also a great source of soluble fiber and protein as well as delivering over 50% of your daily dose of magnesium! Talk about a superfood!

Seeds

Seeds can actually deliver exactly what an adult needs with regard to magnesium levels. These versatile, nutrient-dense ingredients are perfect alone, raw or roasted. They are also great in salads, smoothies or hearty entrees as a way to liven up any dish. From pumpkin seeds to sunflower seeds, you’d be hard-pressed to find an easier source of magnesium.

Whole Grains

Not that anyone really needs an excuse to eat bread, but whole grains are a good source of nutrients, including magnesium. With about 10% of your daily magnesium levels, whole grains are a great food group to help your diet stay balanced and your appetite satisfied. Rice and quinoa are a delicious addition to any dish that needs a little magnesium booster.

Fish

Fish is one of the healthiest proteins to incorporate into your diet. Aside from being rich in healthy fats, fish is also a strong source of magnesium. The type of fish dictates how much magnesium you will ingest. For example, halibut packs in a whopping 170mg of magnesium on average, while Mackerel, Pollock, and Tuna bring in around 97mg of magnesium. In either case, fish is definitely a food you can feel good about eating.

Bananas

It seems like bananas are great for everything. Their levels of fiber keep your appetite satiated and body feeling regular. Their high potassium levels relieve leg cramps, and their magnesium enriches your cells. Plus, bananas are delectable. They are fantastic alone for breakfast, as a garnish for meals and in smoothies. They also pack a good 5 to 10% of your daily needs for magnesium. 

Leafy Green Vegetables

You cannot get away from the leafy vegetables! There really is a reason your parents always told you to eat them. Leafy green vegetables are one of the best sources of magnesium and are incredibly versatile. You can eat them alone and raw in a salad. You can blend them up into a super shake. You can sauté them with some glazed fish. Kale, spinach, collard greens, turnip greens, and mustard greens are the best sources of magnesium. When it comes to your leafy green vegetables, they provide anywhere from 20 to 50% of the daily recommended amount of magnesium,

Potato Baked with Skin

Potato skin is wrought with nutrients. In fact, a potato baked with its skin still intact has up to 10% of the recommended intake for magnesium for an adult. As long as you do not go too crazy with the butter – remember everything in moderation. A potato that has been baked with the skin on, is a great addition to any meal that is missing magnesium. 

Benefits of Magnesium 

Now that you know which foods make magnesium a primary draw, you might be interested in what magnesium does for your health. You know it is essential for the body and helps cells perform at their peak, but what that peak performance looks like in action is worth a deeper look.

Magnesium is a mineral required for countless functions in the body. Magnesium helps the body execute processes such as maintaining a healthy immune system. It stabilizes the cardiovascular system, strengthens the bones, fortifies muscles, and tissues. It also restores and energizes cells and metabolizes essential vitamins, minerals, and chemical properties so that the body can work as well as possible. Magnesium is also responsible for maintaining a balanced nervous system as well as stabilizing blood glucose levels and reducing unhealthy inflammation. Without magnesium, the body cannot function at its peak performance level. 

Decreases PMS Symptoms

Ladies, rejoice! One of the most significant benefits of magnesium is decreased PMS symptoms. Premenstrual syndrome symptoms include depression, anxiety, and water retention that occur just prior to the start of a person’s period. Fortunately, magnesium works with the body to proactively push back against these feelings of isolation as well as to prevent any excessive bloating in the days leading up to one’s menstrual cycle.

Reduces Blood Pressure

High blood pressure affects so many adults. Often, individuals do not know they are suffering from high blood pressure until a doctor tells them so since there are usually no symptoms. If you are diagnosed with it, you know it can be frightening and difficult to know what to do next. When taken orally, magnesium has been shown to work with the body to reduce inflammation that can increase blood pressure.

Boosts Physical Performance

Magnesium works with the body to ensure it is working in tip-top condition. We know that magnesium is essential for so many of the body’s natural processes. It stands to reason that when a person meets their daily need of magnesium regularly, their body will begin to perform better than it did previously. According to the United States Department of Agriculture, magnesium can have “beneficial effects on exercise performance in magnesium-deficient individuals.”

Reduces Inflammation

Another amazing benefit of magnesium is that it can reduce the inflammation that sometimes occurs in the body. This reduction in inflammation can lead to healthier blood pressure. It can also result in fewer muscle aches and a shorter recovery period between workouts. In turn, your body might feel better faster! 

Reduces Migraine Frequency

If you are someone who suffers from regular migraines, then chances are you have heard of magnesium. What you might not know is that a magnesium deficiency or even just lower levels of magnesium can cause migraines to occur more frequently. Buy incorporating more magnesium into your diet; you can greatly reduce the rate at which migraines occur. Even if lower levels of magnesium are not the primary cause of the migraine, increased amounts of magnesium can drastically reduce the frequency and severity of migraines.

Improves Blood Sugar

Magnesium helps your body process and filter. If you struggle with regulating blood sugar, magnesium might be the friend for which you’ve been looking. Magnesium tends to be found in generally healthy foods, which reduces bad fats and unnecessary sugar. Moreover, magnesium helps your body maintain an optimal balance of insulin, which is how it aids in improving blood sugar!

Reduces Risk of Depression

Magnesium has been linked to more than just feeling better physically. There have been studies that have drawn a connection between meeting the daily recommended intake for magnesium and reduced rates of depression. This reduction in feelings of worthlessness, sadness, and isolation has been traced back to how magnesium works with the brain, fend off depression inducing stress effectively.

Improves Sleep Quality

Sleep quality can be dramatically improved with magnesium. Magnesium helps the body metabolize GABA and serotonin, two chemicals in the brain that promote healthy sleep patterns. Moreover, magnesium reduces stress and helps the body cope with inevitable stress more easily, which further contributes to healthy and restorative sleep. Are you suffering from insomnia from negative stress from work or missing out on sleep due to the positive stress of having a new baby? Magnesium might be able to help you feel restored from the sleep that you are capable of getting.

Helps the Metabolism of Vitamin D

Vitamin D ensures bone health and productive healing. Without vitamin D, you will be much more likely to experience slow healing and weekend bones. You can get vitamin D from a number of foods as well as from exposure to the sun. However, in spite of how easily accessible vitamin D is, many people are deficient in it. Magnesium helps the body to metabolize vitamin D, making the vitamin D present in the body, work more systematically. In other words, magnesium is necessary for ensuring strong bone health and a successful healing process in the body.

Recipes High in Magnesium 

Magnesium is truly a breeze to work into any well-balanced diet. You can eat foods that are rich in magnesium on their own or work them into your favorite recipe for a meal that is truly fortified with goodness.

Spicy Egg White and Bean Tostada (Gluten-Free!)

This magnesium fortified breakfast is a great way to start your day off right. It has a plentiful amount of magnesium and also a decent amount of fiber and protein as well. It is nutritious and delicious and easy to make – what could be better?

Vegan Ramen Soup with Zucchini Noodles

If you are looking for a hearty soup that is more than just filler food, this recipe for vegan ramen soup with zucchini noodles is right up your alley. This soup alone actually satisfies your daily recommended intake for magnesium and is also rich in antioxidants because it is filled with leafy green vegetables. It tastes delicious and is actually good for you! Finally, the food you can feel good about eating!

Red Lentil Spinach Soup

When it comes to magnesium fortified meals, soups are really where it’s at. This red lentil spinach soup contains over 90% of the magnesium an adult needs in a day. It takes less than 30 minutes to prepare and packs 48 grams of protein per serving as well as 8 grams of fiber. You will have the energy to keep going throughout the day without feeling like you are going to cave in to those mid-day sugar cravings. Indulge on!

Spicy Southwest Butternut Squash Casserole

Getting your daily recommended intake of magnesium could not taste any better. This spicy southwest butternut squash casserole is a hearty meal that satisfies just shy of 70% of the magnesium requirements for an adult. Each serving also brings home 34 grams of protein and 21 grams of fiber. It is a meal that isn’t just warm and heavy but also nutrient-dense and truly beneficial for your body. It is also filled with vital minerals aside from magnesium such as potassium and iron and makes wonderful leftovers.

Summary

Remarkably, a mineral as common as magnesium is responsible for so much of the health and wellness of a person’s body. So many common conditions and ailments can be prevented and reversed through the aid of magnesium. Fortunately, magnesium is very easy to come by and simple to incorporate into one’s diet. A delicious treat such as dark chocolate and satisfying snaps such as pumpkin seeds can help ensure that your diet is fortified with magnesium. Making a small change such as adding in a single serving of magnesium-rich foods into your diet can have a lasting, beneficial impact on your body for years to come. 

We have all heard that potassium-rich foods are important for us. But potassium is another one of those mystifying minerals whose name we know but whose qualities we don’t always understand. Potassium is considered one of the most important minerals inside the human body. This crucial component works with the body to establish and maintain a balance of fluid. This balance helps prevent cramping, high blood pressure, kidneys stones, and bone degeneration. In other words, potassium is pretty important. Funnily enough, this necessary mineral is one that many adults do not consume enough daily. The reason is fact is almost funny is because potassium is very easy to come by, and most potassium-rich foods are truly delicious. If you find that you are potassium deficient or just running low on potassium in general, you do not need to worry. It is a mineral that is easy to come by and simple to incorporate into your diet.

Why Do We Need Potassium?

For starters, potassium is found in every tissue in the human body. Without potassium, your body cannot run as well as it would if this necessary nutrient were present. Potassium is a proactive mineral that protects the body. Among the many illnesses that it prevents include cardiovascular disease, specifically high blood pressure and risk of stroke. Potassium also works with your kidneys to help them continue to run smoothly. Furthermore, potassium helps regulate blood glucose levels, which reduces a person’s risk of type 2 diabetes. Potassium acts as a counterbalancing force to sodium. We know that the body needs sodium. Too much sodium throws the body’s systems out of equilibrium, though. By increasing your daily dose of potassium, you can balance out the amount of sodium in your body and keep your blood pressure more regulated.

What Are The Recommended Intakes For Potassium?

The recommended intakes for potassium depends on your gender and your age. According to the United States Department of Agriculture, “The recommended intake of potassium for adolescents and adults is 4,700 mg/day”. When it comes to adults, we’re all the same in what we need. On the other hand, when it comes to children, the recommended intake varies based on gender and age. The USDA states, “Recommended intakes for potassium for children 1 to 3 years of age is 3,000 mg/day. 4 to 8 years of age is 3,800 mg/day, and 9 to 13 years of age is 4,500 mg/day”. Unfortunately, most children and adults do not get enough potassium in their daily diet. The National Institutes of Health reports that males aged 2-19 receive roughly half of what they need when it comes to potassium. Females aged 2-19 fare far worse, only ingesting about a third of what they need. Finally, they found that “in adults aged 20 and over, the average daily potassium intake from foods is 3,016 mg for men and 2,320 mg for women.” Fortunately, this problem is an easy one to remedy since potassium needs can be met just by increasing the number of certain high potassium foods.

Top Foods High in Potassium

Several food groups serve up high doses of potassium. Fruits are definitely the strongest source of potassium. Legumes are another great way to meet your daily recommended intake of the essential mineral. Leafy greens and root vegetables also offer hearty doses of potassium into your diet, and finally, fish is a great, albeit unlikely, spring of potassium. By incorporating more of these foods into your diet, you will be able to meet your potassium goal in no time!

Fruit

Fruits are one of the best sources of potassium. They are also one of the most adaptable. You can work these potassium sources into literally any meal of the day without it being a hassle or prohibitively expensive. Not to mention, fruits that have high amounts of potassium in them also tend to be some of the tastier ones out there.

Avocados

A single avocado contains a whopping 975mg of potassium. This creamy fruit is perfect on its own, on whole-grain toast, added into salads or worked into one of your favorite entrees.

Bananas

Bananas are known for their high levels of potassium. Especially if you were an athlete at any time in your life, you have probably heard a coach tell you to eat a banana after working out to prevent cramps. A medium banana contains 422mg of potassium, just shy of 9% of what an adult needs in a day. Have a banana for breakfast and start the day right!

Pomegranates

A whole pomegranate contains 666mg of potassium. Half a cup of those yummy seeds on the inside contains about 205mg. These sweet treats are great in yogurt, smoothies, salads, or even as a garnish for protein-heavy meals. Potassium never tasted so sweet!

Acorn Squash

A cup of cubed acorn squash contains 486mg of potassium. Acorn squash is so versatile and is great during all seasons of the year. Acorn squash is the perfect fruit to have in a stew, soup or bisque, and they also make a great addition to one-sheet bakes.

Dried Apricots

A cup of dried apricots contains 1510mg of potassium, though a smaller serving is often recommended, as dried apricots also pack on the sugar. These little treats are the perfect snack for a weekend hike and are also great when worked into salads.

Coconut Water

An 8oz serving of coconut water contains 410mg, or 10% of your daily recommended intake, of potassium on average. Coconut water is a refreshing beverage on its own and is also an excellent base for smoothies, as well.

Legumes

Legumes are known to be a versatile food group. They are high in fiber, helping your gastrointestinal system to stay regular and your appetite satiated. They are excellent sources of protein, making them a great alternative to meat. Finally, they are a surprising source of potassium that is a cinch to work into a lunch or dinner any day of the week. In fact, legumes are one of the best sources of potassium out of any food group on this list, so feel free to work them into as many meals as you can this week!

Lima Beans

When it comes to potassium, lima beans are where it’s at! A single cup of lima beans contains 729mg of potassium. Lima beans are great in soups and are a fantastic source of fiber, bringing in about half of what an adult needs in a day.

White Beans

White beans are another great way to work more potassium into your diet. A single cup of canned white beans serves up 1190mg of potassium. Like lima beans, white beans are also a great source of fiber and are the perfect addition to any soup.

Peas

You may not have liked them as a kid. In fact, I do not think I can name a single kid I grew up with who enjoyed peas or even tolerated them. As an adult in search of potassium, though, you might not be so quick to turn your nose up at peas. A cup of peas has 354mg of potassium. This lovely legume is an excellent addition to any meal as a side dish but is also great in casseroles and soups as well. You can eat them raw, pureed, baked into a pie or even mixed in with some carrots like you did (or said you did!) as a kid. Pack on the potassium!

Leafy Greens

You might be noticing a theme here. Leafy green vegetables are pretty much good for you for every reason under the sun. They are an excellent source of vitamins. They are the premier place to get magnesium into your diet. They are even rich in antioxidants.

With regard to potassium, they even have you covered there. Leafy green vegetables do not have as much potassium as some of the other groups on the list (here’s looking at you, legumes!). They are still an outstanding source of potassium that you can easily work into any meal of the day.

Swiss Chards

A cup of Swiss chards has 136mg of potassium. Swiss chards are perfect raw in a salad, retain their potassium when sautéed with your favorite lean protein and are particularly palatable when baked in the oven.

Spinach

Spinach is another versatile leafy green that is a good way to get more potassium into your diet. A cup of spinach contains 167mg of potassium. Spinach is great on its own, an excellent addition to any salad, almost imperceptible when blended into a smoothie and downright delectable when baked in the oven.

Root Vegetables

You really do not hear about root vegetables all that often. In general, though, root vegetables are a truly solid source of potassium. They are also one of the heartier sources of potassium on this list, so try working them into your lunch or dinner meals this week! Your taste buds will surely thank you.

Sweet Potato

Not that anyone ever needs an excuse to chow down on a sweet potato, but they are a great source of potassium. In fact, a cup of sweet potato contains 448mg of the necessary nutrient. Sweet potatoes are delicious when simply baked but are also great in stews, soups, and casseroles as well.

Beets

Beets provide an absurd amount of nutrition. A single cup of beets contains 442mg of potassium, in addition to serving up a high amount of magnesium, vitamins, and antioxidants. Beets are great on their own, albeit a little messy, and are also a wonderful addition to salads, sandwiches and your favorite pickling recipe.

Fish

Fish are undoubtedly one of the healthiest protein sources around. They are high in antioxidants, high in good fats, low in the less favorable fats and rich in flavor. Because they are a lighter protein, they are easy to pair with other potassium-rich foods to create a well-balanced lunch or dinner.

Wild Caught Salmon

You have probably heard that wild-caught salmon is good for you in general, but it is an excellent source of potassium, in particular. Half a fillet of wild-caught salmon packs a whopping 970mg of potassium. Wild-caught salmon is excellent grilled or baked and can be served with other potassium-rich sides such as peas or Swiss chards. You can make it for dinner, or meal prep wild-caught salmon on a Sunday and have a potassium-rich meal every day of the week!

Sardines

These salty little sardines might not seem like a great source of anything except for sodium, but that couldn’t be further from the truth! In truth, a cup of sardines offers up 592mg of potassium, with only 20% of your daily recommended sodium intake. So that salty taste you most likely associate with saltines is a rouse at best! On the contrary, sardines are an excellent source of nutrition. Sardines even pack a protein punch of 37 grams. These little fish are great on their own, topped on a pizza or as the protein in your favorite salad recipe.

Summary

With its status as such an important nutrient, potassium should be at the forefront of your mind when you are planning your meals for the week. Your body needs potassium to perform at its very best, and without it, crucial systems can begin to falter and even shut down. Don’t wait until you are experiencing regular muscle cramps to increase your potassium intake. Start small with a banana or piece of avocado toast for breakfast and begin to work your way up to the daily recommended intake of 4,700mg a day. Remember, foods that are higher in potassium are delicious and nutritious, so feel free to indulge from time to time!

There is something to be said for convenient, fast food. It’s quick, easy and tends to be super affordable. More often than not, this fast food is bad for you. These foods can also leave you feeling sluggish, sickly, and sometimes even guilty when you have finished your meal. Fortunately, some foods that are easy to prepare, convenient, and actually good for you. They are the foods that are rich with probiotics. You have probably heard of these probiotic foods before. They almost seem like a passing fad. Trust me when I say they are definitely not just a trend. Foods that are rich in probiotics leave your appetite satisfied while keeping your gut pacified. If that weren’t enough to make you want to try them, they also tend to require zero preparation before eating!

What are Probiotic Foods

Bacteria have a bad reputation. But did you know that some bacteria are very good? Just as antibiotics help your body fight off unwelcome bacteria, probiotics help your body keep a healthy balance of good bacteria. Your stomach and gut health play a large role in your overall wellness. Therefore, you want to keep a solid equilibrium present in your gut. That’s where probiotics come in. These good flora protect your stomach and keep your digestive tract from succumbing to bad bacteria. Foods that are rich in probiotics, specifically the two most prevalent strains of probiotics, Bifidobacteria and Lactobacillus, are a natural way to help your body maintain that ever-important balance.

Health Benefits

There are numerous health benefits associated with probiotics and foods containing probiotics. It is important to remember that these health benefits come from the proper usage of probiotics. Overuse or sporadic incorporation of probiotics in one’s diet can lead to a disturbance in that person’s gut health, which in turn can wreak havoc on the rest of the body. Proper probiotic integration, however, has several positive side effects.

Healthier Digestive System

The most readily associated positive outcome from incorporating foods that are high in probiotics into your diet is a stronger, more balanced digestive tract. Especially if you have recently undergone a course of antibiotic treatment, probiotics help restore your gut health and keep things flowing smoothly. These good bacteria keep your bowel movements regular and can even help prevent infections from occurring in your gastrointestinal system. Moreover, they can help reverse the damage inflicted by harsh antibiotics by healing and strengthening your gastrointestinal tract.

Lowers Bad Cholesterol

In one study, foods rich in probiotics were actually shown to reduce people’s bad cholesterol. Gut health is often linked to heart health, so it should come as no surprise that a gut fortified with probiotics can lead to a healthier heart as well. By working with your body to naturally lower bad cholesterol, probiotics keep your body working harder, longer.

Clearer Skin and Fewer Allergies

Gut health also plays a role in a person’s skin and reactions to external stimuli. Probiotic use has been linked to the reduction of eczema and allergies. By including them as a regular part of a balanced diet, you can increase your chance of clearer skin and a healthier body in general.

Best Probiotic Foods

Kefir

Kefir is one of the more versatile foods that is rich in probiotics and has proven health benefits. This fermented milk drink can be imbibed by itself and tastes like liquid yogurt. It comes in a plain flavor as well as endless varieties, such as strawberry banana and lemon pomegranate, depending on your store’s selection. Kefir can be used as a base for smoothies. It can also be added to recipes that call for a creamy consistency. Kefir is incredibly versatile and also keeps in the fridge for up to a month at a time, making it a long-lasting staple. There is a reason it is at the top of the list. The best part of dairy kefir is that it is saturated with probiotics and tends to be high in protein as well.

Sauerkraut

As far as condiments go, some are definitely better for you than others. Fortunately, sauerkraut lovers need not worry. Sauerkraut is one of the healthier condiments out of the bunch! If you are a fan of hot dogs or heavy sandwiches, you can offset some of the tolls they take on your gastrointestinal system by topping them with sauerkraut. This fermented topping is tangy and filled with nutritional value, so feel free to indulge from time to time.

Kombucha

There are different varieties of kombucha available on the market or that you can make at home. Specifically, nonalcoholic kombucha is a staple you might want to work into your diet. This fermented drink takes a few weeks to make on average, but it is worth the wait (unless you’re buying it at the store, in which case, you only have to wait in line!). Kombucha packs a powerful punch of probiotics, with their many health benefits and leaves a delightful, almost fizzy taste on your tongue while doing so. This highly satisfying beverage is brimming with antioxidants and is perfect for the whole family – just be sure you are purchasing the nonalcoholic version! If you are looking for an adult beverage that is friendly to the stomach, however, kombucha also comes in alcoholic varieties that are perfect for warm summer afternoons!

Coconut Kefir

Coconut kefir is an excellent alternative for those who want the benefits of kefir but are either lactose intolerant or are preferring a dairy alternative for whatever reason. It is made by fermenting coconuts, which results in a sweeter, often more palatable flavor that that of traditional kefir. It is not as high in probiotics, however, because it contains no dairy products.

Natto

Natto is a soybean dish that hails from the heart of Japan. It is one of the more potent probiotics meals on the list due to its ingredient list that includes Bacillus subtilis, one of the strongest probiotic strands. It can be eaten by itself and is also delicious when worked into other dishes.

Yogurt

Not all yogurt is created equally. There are some yogurts on the market that are high in sugars, artificial flavoring, and artificial coloring. Yogurts that are rich with probiotics tend to be of the Greek variety and will be very clear that they have probiotics in them as indicated on the label. You will want to ensure that the yogurt you are purchasing is either advertised as a probiotic yogurt or that you see some combination of the following strands listed on the container:
Bacillus coagulans
Bacillus coagulans
Bacillus subtilis
Bacillus subtilis
Bifidobacterium bifidum
Bifidobacterium bifidum
Lactobacillus plantarum
Lactobacillus plantarum
Lactobacillus fermentum
Lactobacillus fermentum
Lactobacillus reuteri
Lactobacillus reuteri
Lactobacillus acidophilus
Lactobacillus acidophilus
Lactobacillus gasseri
Lactobacillus gasseri
Lactobacillus rhamnosus
Lactobacillus rhamnosus
Lactobacillus sporogens
Lactobacillus sporogens
Saccharomyces boulardii
Saccharomyces boulardii

Kvass

Kvass is a traditional Slavic beverage that is highly fermented. The fermentation process results in a high probiotic content with a relatively low alcohol content of 3% on average. It is a great way to cool off in the summer heat while keeping your stomach healthy and fortified with probiotics.

Raw Cheeses

Fermented cheese is not just delicious. It is also wrought with probiotics. Depending on the length of the fermentation process, raw cheese can introduce your gut with healthy probiotic bacteria while leaving your taste buds singing. As with any raw and unfiltered food, be sure to check with your doctor before ingesting raw cheeses, just to make sure you do not have any dietary restrictions that might prevent you from safely enjoying this satisfying snack.

Apple Cider Vinegar

Apple Cider Vinegar is one of those household staples that just about everyone has somewhere in their pantry. Apple cider vinegar is known to be a food that is a catch-all. It is great for weight loss, skin remedies, and even cleaning! When it comes to foods that are high in probiotic content, apple cider vinegar should really come as no surprise. It can be mixed into dishes, prepared alongside salads and even drank on its own, although its unique taste is not for everyone and sometimes needs to be combined with other flavors to make it more palatable.

Gherkin Pickles

Gherkin pickles are sour and delicious. They are fantastic when chopped up finely and added to dishes, such as a hearty tuna fish casserole. They are also great as a small, briny treat that leaves your tummy happy. Rich with probiotics due to the pickling process in general, gherkin pickles are a good option for anyone who wants to start slowly but steadily working probiotics into their diet.

Brine-cured Olives

Brine-cured olives are a superfood, to say the least. They are packed with flavor and antioxidants. They are great on their own as well as in salads and on platters. Brine-cured olives are also a satisfying snack that is loaded with healthy probiotics and fats. These Mediterranean morsels are definitely one treat that you can feel good about indulging in from time to time!

Tempeh

If you are fancying the flavors of Indonesia but not ready for a worldwide journey this weekend, try tempeh out for size. This fan-favorite is made with fermented soybeans that can take anywhere from a week to a year to prepare (but it also comes packaged, so you don’t have to do the fermenting work yourself!). Tempeh can be used as a seasoning with other dishes, but it can also be worked into your diet as a meat alternative. Flavorful and with the stomach healing power of probiotics, tempeh is a must-try for a family dinner.

Miso

Not to be confused with the soup, miso is actually a Japanese spice. This spice is created with a fermented ingredient know as koji, which contains highly concentrated amounts of healthy gut bacteria. Miso can be used in a plethora of dishes, including the soup by the same name. It is an excellent spice to incorporate into your next dish if you are looking for some Asian flair while stepping up your probiotic intake.

Kimchi

For the nights when you are craving something a little more zesty, and outside of your comfort zone, Kimchi will be right up your alley. This traditional Korean dish achieves the perfect balance of probiotic goodness by being left to ferment for up to two whole weeks. This extensive fermentation process creates a sharp, delicious flavor that is packed with good bacteria. It is made primarily of cabbage but also tends to include lightweight vegetables like thinly sliced carrots as well. It is a great side dish for a table for two.

Many Others from Cultures Worldwide

If you are looking to diversify your palette or want to continue to incorporate foods that are high in probiotics while traveling, there are a number of dishes worldwide that will help you fulfill your probiotic needs. Acidophiline, which is a Russian milk product, is fermented with Lactobacillus acidophilus bacteria. Appam is a dish served in India that is essentially a probiotic pancake. Filmjölk can be found across different Nordic countries as a substitute for kefir!

Probiotics are a necessary component of a healthy diet. They ensure gut health, which, in turn, promotes a person’s overall health in general. Unlike what is found in fast foods, probiotics are found in easy, convenient forms of sustenance and are often very affordable to work into a person’s diet. Start off slow if you are not already incorporating foods high in probiotics. Remember that moderation and consistency are vital in creating and maintaining physical wellness.