Probiotics have bacteria and yeast which are good for your digestive system. They are available as diet supplements, but are also found in fermented foods such as yogurt, sacker and kefir.

Adding probiotic foods to your diet is one of the best ways to increase the amount of good bacteria in your intestine and support overall health.

Curd is one High-puriotic food With a taste that appeals to many people. It is made by fermenting milk with probiotic bacteria. There are common strains to be used Lactobacillus bulgaricus And Streptococcus thermophilusThere may also be some yogurt Bilateral,

Curd, especially Greek yogurtProtein is a good source. It is also rich in calcium. Research suggests that eating yogurt can help reduce the risk of type 2 diabetes, osteoporosis and heart disease.

When purchasing yogurt, choose plain, unheard varieties. You can add extra sweetness and a drop of honey or fresh fruit to taste. Look for “live and active cultures” brands on the label. This means that yogurt had at least 100 million live cultures per gram when it was built.

Kefir A pungent, tangy is a probiotic drink with taste. This is made by fermenting milk with kefir grains. Kefir grains are not real grains, but yeast and lactic acid are small groups of bacteria that look similar to cauliflower.

Kefir contains 61 beneficial bacterial strains, making it a diverse source of probiotics. Bacteria in kefir can support heart health and help fight inflammation. It can also help with infection, high blood sugar, high blood pressure and high cholesterol.

Like yogurt, kefir is a good source of calcium and provides protein. In addition, it has a low lactose content, making it easier to digest with people. lactose intolerance,

Comombha Green or black tea is a fermented drink made of sugar, yeast and bacteria. It is a concentrated source of antioxidants and other compounds that can help in low inflammation, reduce cholesterol levels, and improve immunity health.

As a fermented drink, Kombucha contains probiotic bacteria. However, it is not enough human research to determine whether the combusha benefits the intestine. In addition, probiotic material varies between products.

The quantity of alcohol with alcohol can be traced by a volume of less than 0.5%(ABV) in Kombucha.

Sauerkraut is made by cutting sliced Raw cabbage Lactic acid with bacteria. This process is called LactoformantationHelps preserve food without cooking.

Most jars or canned sacker are hot, which can destroy its probiotic bacteria and nutrients. Raw, unexpected sauerkraut is not warm. As a result, it usually consists of more living cultures and beneficial plant compounds.

Lactic acid in sauerkraut can help with bacteria Sensitive intestine disease (IBS), diarrhea, and constipation. It can also keep your immune system healthy.

Fermented Pickle Cucumbers are made by soaking salt and water salty for several weeks. Natural bacteria Lactobacillus Grow during fermentation and make lactic acid. This pickle gives their sour taste.

Fermentation A high antioxidant leads to concentration. Antioxidants can prevent cell damage due to unstable molecules called free radicals.

Note that the pickle in sodium is high, which can be an issue for people with high blood pressure. In addition, many stores are carried out with vinegar and do not have probiotics. For probiotic -containing pickles, look for products in refrigerated sections that have words like “fermented” or “live cultures” on the label.

Tempeh is a plant-based protein made of fermentation SoybeanThe fermentation process makes probiotics. Most people consume temperature in ripe form. Cooking with heat kills live probiotics, they are converted into paraprobiotics (passive bacteria).

Preliminary research suggests that paraprobiotic can provide similar benefits to probiotics. They can reduce fatigue, increase muscle and improve athletic performance.

Kimchi is a Korean dish that is made by fermenting cabbage along with other vegetables and seasoning. It is high in fiber and beneficial bacteria LactobacialOne study found that eating kimchi daily can reduce body fat and improve cholesterol levels by supporting intestine health.

Miss is a smooth paste made of fermented soybean. It adds a Umami (rich, savory) taste to soup, stew and many Japanese cuisine. Miss is a good source of fiber, Plant proteinAnd probiotics. Research suggests that it can help prevent obesity, high cholesterol, diabetes and high blood pressure.

Like misso, Man The fermented soybean is made. It has probiotic stress Basilus subliestThis stress can improve the health of the intestine by strengthening the intestinal obstruction and reducing inflammation. However, more human research is required.

Nato is high in plant-based protein, fiber and healthy unsaturated fat. It is also an excellent source of the following vitamins and minerals:

• Phosphorus
• Potassium
• Iron
• Zinc
• vitamin C
• Magnesium
• copper

Many types of frozen yogurt contain probiotic bacteria. The most common strains found in frozen yogurt are Lactobacillus bulgaricus And Streptococcus thermophilusExperts say that this bacteria often avoids the flash-freeing process, which means that frozen yogurt can provide intestinal health benefits.

Frozen curd with “live and active culture” seal should have 10 million live cultures per gram at the time of construction.

Probiotic foods contain live probiotic strains that may be Improvement in intestine health And immune function. Adding probiotic foods to your diet can reduce or improve the symptoms of certain conditions, including:

• Itching
• Antibiotics due to diarrhea
• Cellaxia
• high cholesterol
• obesity
• Respiratory tract infection

There are no official guidelines on how many trialic foods you eat each day. In general, one or two servings are a good goal to support health when combined with other nutritious foods daily.

Here are some ways to include more probiotic -rich foods in your diet:

• Choose yogurt and frozen curd with “live active culture” seal, or make your own.
• Add socarrat, kimchi, or fermented pickle to salads, sandwiches, and other cold dishes.
• Add misso paste to the soup after being removed from heat to preserve probiotic bacteria.
• Add kefir to smoothie or granola and fruit.
• Swap yogurt for mayo or sour cream in dishes.
• Sips on Kombucha instead of traditional soda.

Probiotic foods such as yogurt, kimchi, kefir and misso contain living bacteria and microorganisms that benefit your intestine health. These foods also contain important vitamins, minerals and healthy plant compounds for good health.

If you are new to probiotic foods, start with a small amount and slowly grow in the form.