Probiotics are strains of bacteria that we ingest through certain foods and that can colonize our intestinal flora. There they care for our intestinal mucosa, ward off pathogens and produce short-chain fatty acids such as propionic acid, which protect our nerve cells. The healthy microorganisms are particularly relevant when we have erased our microbiome with antibiotics. Then we can use certain probiotics Studies according to diarrhea and pathogenic germs such as bacteria Clostridioides difficile protect until we have restored our intestinal flora. We’ll show you which probiotic foods are full of healthy strains of bacteria.
Probiotics: 6 foods for a healthy gut
The German classic among fermented foods may not suit everyone’s taste, but for health reasons it can be served more often on your table. While white cabbage is a healthy food in and of itself, it does form through fermentation Lactic acid bacteriawhich on the one hand protect the cabbage from putrefactive bacteria and on the other hand settle in our intestines after eating. The healthy microorganisms not only support our immune system, but can also protect us from diarrhea after taking antibiotics. Sauerkraut also contains large amounts of vitamins C, K and beta-carotene, which is why it is an absolute superfood.
Try the Korean version in the form of kimchi: How to make kimchi yourself >>
2. Soy sauce
For the production of soy sauce, the beans of the legume are subjected to a fermentation process together with water, salt, certain microorganisms and, if necessary, grain. The end product is not recommended in excess due to its high sodium content. However, you actually can Save salt, as the sauce also contains other flavor carriers such as soy or vinegar. There are also special low-sodium soy sauces with which you can safely incorporate seasoning and probiotics into your meals at the same time.
Probiotics have also made it into the world of beverages. For example, there is a probiotic bread drink that uses lactic acid fermentation made from wholemeal sourdough bread will be produced. It also contains vitamins such as B12 and minerals and is said to have a digestive effect.
The product best known for its probiotic bacteria is of course yogurt. While cream, butter and cheese should not necessarily be on the menu every day due to their high fat content, the situation is completely different with yoghurt. The fermented milk product contains Laktobazillen, the Studies according to stimulate immune cells and thus strengthen our immune system. For that you have to read the Researchers don’t even use special “probiotic yoghurts” – normal natural yoghurt does too. You shouldn’t use ready-made fruit yoghurts, as they are made tastier with enormous amounts of sugar.
In contrast to conventional milk, buttermilk is fermented. As with yoghurt, this lactic acid fermentation results in healthy bacterial strains in the sour-tasting end product. The probiotic microorganisms are beneficial for our intestines, even if the unique composition of our intestinal flora means that there is no guarantee that the probiotics will work for everyone. However, this should by no means stop you from drinking a small glass of buttermilk or eating a mug of yogurt on a regular basis. With over 3 percent protein the sour milk is just as rich in protein as normal milk and thus supplies your muscles with the necessary building material.
Miso is still quite unknown in this country, but the Japanese spice paste is extremely healthy. She is going out fermented soybeans and is often used in soups, sauces or dressings. Due to the fermentation processes, miso contains many probiotic bacteria that benefit your intestinal flora. The soy paste also contains protein, the minerals iron and calcium and secondary plant substances such as the isoflavone genistein. Try it out and season your next noodle soup with a dollop of delicious miso paste.
Book tips for a healthy bowel
If you are already struggling with a bowel disease or want to protect yourself from it in the long term, this is “Good digestion: The best nutritional strategies for irritable bowel syndrome, celiac disease, Crohn’s disease & Co.” of the Nutrition Docs just right for you. If you simply want to learn everything about our fascinating digestive organ, you will lose out on the classic “Gut with charm” from Giulia Enders not around. Incredibly funny and understandable at the same time!
Video: Our intestines – the superlative organ