Sources of Good Bacteria

Sources of good bacteria are called probiotics. A probiotic is any food containing living organisms that, once digested, will benefit the body. For example, by taking up space in the gut, good bacteria "crowd out" the bacteria that cause disease.

Due to their potential health benefits, probiotics have sparked a wide interest and thus come in many forms. However, aside from the pill-form supplements, some of the most popular probiotics are yogurt, sauerkraut, miso, kefir and tempeh.

Yogurt

• Yogurt is a common fixture on supermarket dairy shelves. To make yogurt, workers mix milk with bacterial cultures that change the milk's natural sugars into acid. That acid, called lactic acid, causes fermentation. As the milk ferments, it thickens into a tart, pudding-like substance, and that substance, of course, is yogurt. Appropriately, the English word "yogurt" comes from the Turkish "yoghurmak," which means "to thicken."

Sauerkraut

• Sauerkraut is German for "sour cabbage." Indeed, sauerkraut calls for only two ingredients, chopped cabbage and sea salt, and as the cabbage ferments, it acquires a distinctive, sour taste.

  To make sauerkraut, workers sprinkle sea salt over chopped cabbage, press out the water and then let chemistry run its course. Over a period of weeks, the salt continues to dehydrate the cabbage, creating the brine needed for fermentation. The longer the cabbage ferments, the stronger the taste.

Miso

• Miso is a whitish paste that has a salty taste and a butter-like texture. Though most commonly made from soybeans, other grains such as barley, rice and wheat are acceptable substitutes.

  Like other probiotics, miso is produced through fermentation. The process begins when workers add koji, a yeast mold, to a batch of soybeans. Over the next weeks---or even years, depending on the type of miso---the koji will ferment the soybeans, which are then ground into a paste.

Kefir

• Kefir is a creamy, cultured milk drink. The process begins with the addition of "grains"---little clumps of good bacteria, sugar, and yeast---to milk. These grains ferment the milk until it becomes cultured, and then a worker will strain them out. Spices may serve as a final touch.

  Because its lactose breaks down during the culturing process, kefir can be a source of good bacteria for those who are lactose intolerant.

Tempeh

• Tempeh originally comes from Indonesia, though its popularity is growing worldwide. To make tempeh, cooked soybeans ferment through exposure to Rhizopus mold, or "tempeh starter." As they ferment, the soybeans form into white cakes, which can then be sliced and fried until they turn a golden brown. Tempeh is a common ingredient in certain sandwiches, soups and salads.