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Probiotic foods are the latest trend in healthcare, and they're not just for people who have digestive issues.
It turns out that having a healthy gut may be the key to overall health, which means eating the right probiotic foods can improve digestion and boost the immune system. So, what exactly is a probiotic, and why does it matter?
Best Probiotic Foods For Gut Health
Here're five best probiotic foods and how they can help improve health:
1) Yogurt
Yogurt is a probiotic food that you can find in most grocery stores. The most common type of yogurt is made with cow's milk, but there are also varieties made from goat's milk and soybeans.
Yogurt contains live active cultures (mostly Lactobacillus bulgaricus and Streptococcus thermophilus) that help improve digestive health by increasing the number of good bacteria in the gut.
2) Kombucha
Kombucha is a fermented tea that's been gaining popularity in recent years. It has many health benefits, but its main claim to fame is being a probiotic drink - -a good source of live bacteria that can help improve gut health.
Kombucha is made by fermenting black or green tea with sugar and SCOBY (symbiotic colony of bacteria and yeast), which forms a layer on top of the liquid as it ferments. It has low alcohol content (less than 0.5%), so you don't need to worry about getting tipsy while drinking kombucha!
You can buy store-bought versions at many grocery stores, but if you want to save money making your own at home, it might be more cost effective.
3) Kefir
Kefir is a fermented milk product that contains probiotics. If you're not familiar with the term, these are friendly bacteria that help the bodiy stay healthy by boosting immunity and digestive system. Kefir can be used as an alternative to yogurt in recipes like smoothies or porridge, but it also works well on its own.
To make kefir at home, all you need is milk (cow's or goat's), water, and a starter culture packet (you can buy these online). The fermentation process takes about 24 hours, so it might be best if you start this one before bedtime so that your breakfast will be ready when you wake up.
4) Sauerkraut
Sauerkraut is a fermented cabbage dish that's rich in probiotics. It's also a good source of vitamin C, which helps boost the immune system and fight off infection.
Sauerkraut can be had as a side dish or used as an ingredient in other recipes such as sauerkraut soup or sauerkraut stew (also known as schav).
5) Kimchi
Kimchi is a traditional Korean dish that's made with fermented vegetables and spices. It can have a variety of flavors, but the most common ones include garlic, ginger, and red pepper flakes.
Kimchi also contains probiotics, the good bacteria that live in the digestive tract and help with digestion. These probiotic foods help keep the gut healthy by fighting off bad bacteria and yeast overgrowth (a condition called dysbiosis).
Worst Foods For Gut Health
Foods to avoid if you have gut issues include refined sugar, refined grains, factory-farmed meat, artificial sweeteners, saturated fat, and fried food.
Probiotic foods are a great way to start improving the digestive system and overall health, but they're not the only method to do so.
You can also try taking prebiotics or eating more fiber-rich foods like whole grains and vegetables. Remember that even though probiotics are good for health, too much of anything can be bad. So don't overdo it when adding them into your diet unless directed by a doctor or registered nutritionist.
