6 foods for a healthy gut

Probiotics are strains of bacteria that we ingest through certain foods and that can colonize our intestinal flora. There they take care of our intestinal lining, fight pathogens and produce short-chain fatty acids such as propionic acid, which protect our nerve cells. Healthy microorganisms are especially relevant when we’ve wiped out our microbiome with antibiotics. According to studies, certain probiotics can then protect us against diarrhea and pathogenic germs such as Clostridioides difficile bacteria until we have restored our intestinal flora. We show you which probiotic foods are full of healthy strains of bacteria.

Probiotics: 6 Foods for a Healthy Gut

1. Sauerkraut

The German classic among fermented foods may not appeal to all tastes, but for health reasons you can have it more often on your table. Although white cabbage is a healthy food in itself, fermentation causes them to form lactic acid bacteria, which on the one hand protect the cabbage from putrefactive bacteria and on the other hand settle in our intestines after eating. Healthy microorganisms not only support our immune system, but can also protect us from diarrhea after taking antibiotics. Sauerkraut also contains high amounts of vitamin C, K and beta-carotene, which is why it is considered an absolute superfood.

Why not try the Korean version in the form of kimchi: How to make kimchi yourself >>

2. Soy Sauce

For the production of soy sauce, the seeds of legumes are subjected to a fermentation process with water, salt, certain microorganisms and, if necessary, cereals. The final product is not recommended in excess due to its high sodium content. However, you can actually use it save salt, as the sauce also contains other flavor carriers such as soy or vinegar. There are also special low-sodium soy sauces that you can use to add flavor and probiotics to your meals at the same time.

3. Bread drink

Probiotics have also made their way into the beverage world. For example, there is a probiotic bread drink that uses lactic acid fermentation from wholemeal sourdough bread will be produced. It also contains vitamins such as B12 and minerals and is said to have a digestive effect.

4. Yogurt

The product best known for its probiotic bacteria is of course yogurt. While cream, butter and cheese do not necessarily have to be on the daily menu due to their high fat content, the situation is very different with yogurt. The fermented milk product contains lactobacilli, which according to studies stimulate immune cells and thus strengthen our immune system. According to the researchers, you don’t even need to use special “probiotic yogurts” for this – normal natural yogurt will also do the trick. You shouldn’t just turn to ready-made fruit yogurts, as they’re made tastier with huge amounts of sugar.

5. Buttermilk

Unlike regular milk, buttermilk is fermented. As with yogurt, this lactic acid fermentation causes health-promoting bacterial strains to form in the sour-tasting end product. Probiotic microorganisms are beneficial for our guts, although due to the unique composition of our gut flora, there is no guarantee that probiotics will work for every person. However, that shouldn’t stop you from regularly drinking a small glass of buttermilk or eating a cup of yogurt. with more than 3 percent protein sour milk is just as rich in protein as normal milk and thus provides your muscles with the necessary building material.

6. Miso

Although miso is still relatively unknown in this country, Japanese spice paste is extremely healthy. she is going out fermented soy and is often used in soups, sauces or salad dressings. Due to fermentation processes, miso contains many beneficial probiotic bacteria for your gut flora. In addition, soybean paste contains protein, the minerals iron and calcium, and secondary plant substances such as the isoflavone genistein. Give it a try and spice up your next noodle soup with a spoonful of delicious miso paste.

Book tips for a healthy gut

If you’re already struggling with bowel disease or want to protect yourself from it long term, “Healthy Digestion: The Best Nutritional Strategies for Irritable Bowel Syndrome, Celiac Disease, Crohn’s & Co.” Nutrition documents just for you. If you just want to know everything about our fascinating digestive organ, you can miss the classic “Charming Intestines”. Julia Ender not around. Incredibly funny and understandable at the same time!

Video: Our gut – an organ of superlatives

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