8 Ways to Eat More Probiotic Foods

Eating yogurt, pickled vegetables, and foods rich in soluble fiber every day helps increase beneficial bacteria and keep the digestive and immune systems healthy.

Probiotics are good bacteria (beneficial bacteria) that can support a healthy gut, helping with digestive problems such as 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 good bacteria in your gut. The less sugar in the yogurt, the better.

Add yogurt to 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 sour and creamy milk drink that is 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, and 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 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 the digestive system. Adding them to side and main meals, snacks like salads, etc., helps support the immune system. Kimchi contains many healthy bacteria like lactobacilli. It is a delicious accompaniment to Asian dishes like rice, stir-fries, and grilled meats.

Use compressed air

Tempeh is a traditional fermented soybean dish originating from Indonesia, compressed into bars and 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 and dip for dishes.

Add miso paste to the 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 improve health. Therefore, you should add miso when the soup, stew, or dish has cooled down to preserve more beneficial microorganisms.

Supplement foods rich in prebiotics

Prebiotics (soluble fiber) are indigestible components found in some fruits, vegetables, and other foods that 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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