Top 10 Probiotic Foods to Support Intestinal Health and Boost Immunity

2023-06-18 17:00:00

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2. Live healthy

Created: 06/18/2023, 7:00 p.m

Von: Laura Knops

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If you want to support your intestinal health, you should change your diet. Which probiotic foods strengthen the microbiome.

1 / 10Plain yogurt is a natural probiotic. Living lactic acid bacteria, so-called lactobacilli, ferment the milk into yoghurt, making it firmer. Anyone who eats yoghurt regularly has been shown to promote their intestinal flora and can also prevent digestive problems such as constipation or diarrhea. © Olga Vila/Imago

2 / 10Kombucha is made on the basis of sweetened herbal tea or black tea and with the help of a special kombucha fungus. Lactic acid, acetic acid, carbonic acid and alcohol are produced during fermentation. Although the finished drink contains a comparatively high proportion of sugar, kombucha is considered to be particularly healthy. In addition to the probiotic effect, the tea should also be antibacterial. © bhofack2/Imago

3 / 10Numerous lactic acid bacteria can be found in sauerkraut, which can strengthen the natural defenses from within. The fermented white cabbage also provides the intestines with fiber and vitamin C. In order for the healthy vegetable to be able to develop its full effect, the sauerkraut must be freshly prepared or not heated. Because heating up destroys the health-promoting bacteria. © Marek Uliasz/IMAGO

4 / 10The apple cider vinegar obtained from apples has a positive effect on the intestinal flora. As with other fermented products, this is due to the lactic acid bacteria present. © agefotostock/Imago

5 / 10Kefir is a traditionally made milk drink made from cow’s, goat’s or sheep’s milk. Kefir is made in a similar way to yoghurt. However, the so-called kefir grain is also used in the preparation. In addition to the probiotic bacteria, this milk fungus also contains yeast, which converts the lactose into lactic acid. This creates a particularly rich composition of probiotic bacterial cultures. © Fascinadora/Imago

6 / 10Tempeh is rarely found in most German kitchens. However, the fermented soy product is particularly healthy due to the probiotic cultures it contains. Similar to tofu, tempeh is also a good source of portein. Fermentation also allows the body to absorb the protein better. © szefei/Imago

7 / 10Japanese miso is made from fermented soybeans and grains. This process means that a large number of probiotic lactic acid bacteria can be found in the spice paste. These have a positive effect on intestinal health and can also have a healing effect on intestinal inflammation. © charlotteLake/Imago

8 / 10Although not all types of cheese are probiotic foods, some types contain live lactic acid bacteria. In addition to Cheddar, Gruyère and Gouda, these also include mozzarella and Parmesan cheese. Basically, the longer the cheese matures, the more probiotic bacteria it contains. © Udo Herrmann/Imago

9 / 10Pickles are traditionally preserved with lactic acid bacteria. In the trade, however, you can often find inexpensive salted cucumbers that have been acidified with acetic acid. Conventional pickles are also usually mixed with plenty of sugar and additives. If you want to enjoy the positive effect of cucumbers, you have to use unheated, pickled cucumbers from the refrigerated section. © Larissa Veronesi/Imago

10 / 10The Asian superfood kimchi is mainly found in Korean cuisine. The fermented product is made from Chinese cabbage and spicy ingredients such as chili, ginger and garlic. © YAY Images/Imago

The intestine is not only important for digestion. The immune system is also closely linked to gut health. Because the intestinal tract contains a large number of bacterial cultures that make up the microbiome. You can find out here which probiotic foods specifically promote the composition of the intestinal flora and how you can actively support your immune system with your diet.

This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. In no way does it replace a visit to the doctor. Unfortunately, our editorial team cannot answer individual questions regarding clinical pictures.

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