8 Ways to Eat More Probiotic Foods

Eating yogurt, pickled vegetables, and supplementing your diet with foods rich in soluble fiber every day helps boost beneficial bacteria, promoting a healthy digestive system and immune system.

Probiotics are good bacteria (beneficial bacteria) that can support a healthy gut, aiding in the treatment of digestive issues such as constipation and irritable bowel syndrome, and supporting immune function. Probiotics are found in a number of foods and beverages that people can choose to consume to increase their gut microbiota.

Breakfast with yogurt, berries, and nuts.

You can start your day with a bowl of yogurt with some granola and antioxidant-rich berries. Yogurt provides live bacteria that promote the growth of beneficial bacteria in the gut. The less sugar in the yogurt, the better.

Add yogurt to your dishes.

Using yogurt to make sauces, dips, or seasonings for salads helps replenish beneficial bacteria. However, be careful not to heat yogurt as this will kill the good bacteria.

Drink kefir yogurt.

Kefir is a milk-based beverage cultured with kefir grains, known for its sour and creamy taste and high content of beneficial bacteria. Pure kefir is healthier than flavored varieties that often contain added sugar. If you find kefir too sour, you can make a fruit smoothie to enhance its flavor and nutritional value.

Drink kombucha tea.

Kombucha is a probiotic-rich fermented drink made from tea, sugar, bacteria, and yeast, and can be a substitute for probiotic dairy products like kefir or yogurt. It's suitable for vegans and those with dairy intolerances.

Eat yogurt every day to boost beneficial bacteria. Photo: Freepik — Eat yogurt every day to boost beneficial bacteria. Photo: *Freepik*

Eat pickled vegetables.

Sauerkraut, pickled radishes, kimchi, or any other pickled or fermented vegetables all contain probiotics, which are good for the digestive system. Adding these foods to main meals, snacks, and salads supports the immune system. Kimchi contains many healthy bacteria such as lactobacilli. It is a delicious side dish for Asian dishes such as rice, stir-fries, and grilled meats.

Use compressed paste

Compressed soybean paste, also known as tempeh, is a traditional Indonesian food made from fermented soybeans. It's compressed into bars or blocks, making it beneficial for digestion and the immune system. Tempeh can be used in cooking and as a dipping sauce for various dishes.

Add miso paste to the dish.

Miso paste is fermented soybean paste containing beneficial bacteria, originating from Japan. Cooking soups and stews with miso paste helps supplement the body with these beneficial bacteria. However, high temperatures can kill the probiotics, eliminating their health-enhancing properties. Therefore, you should add miso paste when the soup or stew has cooled to preserve the beneficial microorganisms.

Supplement your diet with foods rich in prebiotics.

Prebiotics (soluble fiber) are indigestible components found in certain fruits, vegetables, and other foods that promote the growth of beneficial bacteria in the gut. Foods rich in prebiotics include raw apples, bananas, asparagus, beans, artichokes, garlic, onions and leeks, and foods made from wheat and soy.

Mai Cat (According to Everyday Health )

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