Eating yogurt, pickled vegetables, and foods rich in soluble fiber every day helps increase beneficial bacteria and a healthy digestive and immune system.
Probiotics are good bacteria (beneficial bacteria) that can support a healthy gut, helping with digestive issues like constipation, irritable bowel syndrome, and immune function. Probiotics are found in a number of foods and drinks that people can choose to consume to increase the amount of beneficial bacteria in their gut.
Breakfast with yogurt, berries and nuts
Start your day with a bowl of yogurt with some granola and antioxidant-rich berries. Yogurt contains live cultures that promote the growth of beneficial bacteria in your gut. The less sugar, the better.
Add yogurt to your dishes
Process yogurt into sauces, dips, spices for mixed dishes... to help add probiotics. However, be careful not to heat yogurt because it will kill the good bacteria.
Drink kefir yogurt
Kefir is a milk drink made from yeast, which is sour and rich in probiotics. Plain kefir is healthier than flavored varieties, which often contain added sugar. If you find kefir too sour, you can make it into a fruit smoothie to add flavor and nutrition.
Drink kombucha tea
Kombucha is a probiotic-rich fermented beverage made from tea, sugar, bacteria, and yeast that can be used as a substitute for probiotic dairy products like kefir or yogurt. It is suitable for vegans and those who are lactose intolerant.
Eat yogurt every day to increase beneficial bacteria. Photo: Freepik
Eat pickled vegetables
Sauerkraut, pickled radish, kimchi, and any other fermented or pickled vegetables contain probiotics, which are good for your digestive system. Adding them to your side dishes, main meals, and snacks like salads can help support your immune system. Kimchi is loaded with healthy bacteria like lactobacilli. It is a delicious accompaniment to Asian dishes like rice, stir-fries, and grilled meats.
Use compression
Tempeh is a traditional fermented soybean dish originating from Indonesia, compressed into bars, blocks also known as tempeh. This dish is rich in probiotics, protein, fiber and antioxidants that are good for the digestive system and immune system. You can use tempeh to prepare food, dipping sauce for dishes.
Add miso paste to your dish
Miso is fermented soybeans containing healthy bacteria, originating from Japan. Cooking soups and stews with miso helps to add more beneficial bacteria to the body. However, high temperatures can kill probiotics, eliminating their ability to promote health. Therefore, you should add miso when the soup, stew, or dish has cooled to preserve more beneficial microorganisms.
Supplement with foods rich in prebiotics
Prebiotics (soluble fiber) are indigestible components found in some fruits, vegetables, and other foods that help promote the growth of beneficial bacteria in the gut. Foods high in prebiotics include raw apples, bananas, asparagus, beans, artichokes, garlic, onions, and leeks, as well as wheat and soy foods.
Mai Cat (According to Everyday Health )
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