For a healthy intestine, you will want a balanced microbioma (which is the decorated name for the community of beneficial germs living in your intestines). While probiotic supplements can help maintain this balance, you can also get a natural incentive from everyday foods, which can help save money by also supporting your digestive health.
“Probiotics are living microorganisms, often called ‘good bacteria’, which help maintain a healthy balance in your intestine by promoting the growth of beneficial bacteria and suppressing harmful ones,” says Gillean Barkyoubs, recorded diet and nutrients in plexus worldwide (who sells dietary supplements).
“Probiotics are usually found in fermented foods such as yogurt, kefir and cabbage cabbage, as well as dietary supplements,” she adds. “Regularly consuming probiotics can support digestion, strengthen your immune system and even improve your mood and general well -being.”
After all, probiotics contribute to your digestive health, which in turn can reduce depression, improve mental health, promote heart health, increase your immune system and give your skin a healthy shine. Good intestinal bacteria can also help promote a healthy metabolism, which can reduce the risks of disorders such as overweight and diabetes. If you want to increase your intestinal health of course, always consult your doctor first.
What are the best probiotic foods to eat for a healthy intestine?
If you want more probiotics in your diet, below are 12 great probiotic foods. In addition to these foods, you can also try probiotic supplements. Look for the labeling it reads, “contains live cultures” or “contains active cultures” in these ordinary probiotic foods.
1. Yogurt
A main probiotic food, go for yogurt with live and active crops. Some Jogurts are specifically marketed for their probiotic content or to help improve digestion. Yogurt usually has L. acidophilus bacteria, which can promote the growth of good bacteria in your intestine. Yogurt is a great option because it is widely available, comes in a variety of fragrances that suit your taste and can be eaten directly from the container.
2. Kimchi
Kimchi is a traditional Korean side dish made of fermentation of vegetables with bacteria of probiotic lactic acid. Kimchi can give you that probiotic punch, and is made of healthy ingredients as vegetables (most often cabbage, carrots and radish), garlic, red pepper powder, ginger and other spices. It makes a wonderful side and is traditionally served with steamed rice. Kimchi is associated with research on anti-cancer, anti-stands, colorectal health, lowering cholesterol, anti-aging, brain health, immune health and skin health properties.
3. Foil
You may be surprised when you learn that pickles may contain probiotics. You just have to make sure you buy fermented pickles, which are usually found in the refrigerator of the health food row. Some brands even advertise probiotic content. They tend under the term “healthy pickles”, but be sure to read the labels to make sure they contain probiotics. You can even make them at home. Some people also drink or use the juice the pickles are fermented. Note that glowing pickles tend to be high with sodium.
4. Care
The inhaled beginner contains lactic acid bacteria. The beginner is the environment where the yeast and good bacteria grow by consuming water and flour. Natural prebiotics and probiotics are listed in research as one of the benefits of drying bread. It is also associated with better control of blood glucose, lower cholesterol, a lower risk of diabetes, decreased risk of cardiovascular disease and improved weight control. Also, it makes a pretty good sandwich bread.
5. Kefir
Kefir is a fermented milk made using kefir grain. It starts as normal milk of the cow or goat, and then a bacterial colony of acid and lactic acid, called kefir, is added to the milk. The mixture is left to ferment for about a day and then the milk is filtered by the grains, creating kefir drinks. The resulting drink is a powerful probiotic that actually packs more probiotics than yogurt.
6. Kombucha
Kombucha is “a movement for fermented botanics,” says Barkyoubo. “This magic drug has been called” immortal health elixir “because of its ability to support the health and health of the whole body, while preventing diseases. High quality Kombucha is fraught with probiotics and amino acids that will help your body digest sugar, and is also a great natural cure for hanging.”
This drink is actually a fermented tea, so you are getting the health benefits of tea with the increase in the probiotic of a fermented drink. It is done by adding strains of bacteria, yeast and sugar or in black or green tea, which leads to the happy beverage environment. Ferment for about a week or more until a mushroom type structure grows on top. The mushroom is filtered to make new Kombucha.
7. Sauerkraut
This German comfort food is the fermented cabbage made of the lactation-discomfort of vegetables in salt brine. As part of the traditional fermentation process, the probiotics are in the final product.
However, this is another product where you should specially buy the probiotic cabbage or do it yourself. Many brands use vinegar and sugar or are pasteurized, which reduces the growth of bacteria and kills probiotics. Ordinary canrkraut is usually made with vinegar or pasteurized (or both).
8. Miso soup
This Japanese food is served as one side for many meals. Miso is a paste usually made of fermented soybeans and functions as a conditioner to make sauces, spread and stock of soup. Soup Miso uses this paste for shares. Because Miso is a fermented food, it packs the probiotic fist. The Miso soup works great with larger meals, but it also makes a beautiful, light lunch on its own.
9. Vinegar apple cider
Apple cider vinegar It is a fermented apple juice twice. Apple cider vinegar has made its rounds for years as a well -known health supplement. There is natural probiotics from the fermentation process. Although its benefits need further research, many people also use it for everything, from calming acid reflux to weight loss. It has a strong aroma, so if you don’t like taking it directly, add it to salad sauce, marinade or pickled juice.
10. Some cheese
Some types of cheese have probiotics. For example, older cheeses that are not heated then tend to have probiotics. Examples include Swiss, Gouda, Cheddar, Edam, Greyère, Curd and Provolo. The good news is that many popular types of cheese have probiotics, including a healthy curd -filled bowl bowl.
11. Pickled vegetables
Along the same lines as Kimchi and the pickles above, you can also look for any pickled vegetables that lists specially probiotics. One idea is to look at the lacto -fermented Escabeche, a pickled plate from Mexico that can contain a wide variety of vegetables. Or you can make a fermented giardinra, an Italian pickled taste. Using fermentation of fermentation is also a great way to buy locally in the country and store vegetables for off -season use.
12. Buttermilk
Buttermilk may look like a drink from the “little house in Prairie”, but traditional honey can be a great source of probiotics. Buttermilk covers different types of fermented milk drinks, but traditional honey is the skim juice from the process of making butter. The trick is to avoid cultured honey, which is the most common type in supermarket and usually no probiotics.