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Probiotics are friendly gut bacteria that aids in releasing enzymes, which promotes digestive health.

To ensure that these live microorganisms keep you in good health and for healthy digestion, it is essential to keep them healthy and active. You can do so by by eating probiotic foods or consuming probiotic supplements.

7 Fermented Foods to Boost Digestion:

1. Kefir

Kefir is a form of milk drink which is in its probiotic and fermented form. A type of grain called kefir grains are combined with animal milk to prepare it.

This kefir drink contains healthy bacteria and yeast that are good for the gut. Kefir improves digestion and promotes bone health.

People who have lactose intolerance do not experience any problems after drinking it.

2. Kimchi

Kimchi is a popular fermented side dish from Korea. Cabbage is use mostly to prepare Kimchi, although some other vegetables can also be used.

Kimchi contains a lactic acid bacterium which is known as Lactobacillus kimchii, and also other types of lactic acid bacteria that help in promoting good bacteria. Also, it is rich in other essential vitamins and minerals.

3. Kombucha

Kombucha is sweetened fermented black tea, which contains both bacteria and yeast. It originated in China, and contains a slightly acidic taste that many find appealing.

The fermentation process is robust because of its high sugar content, causing the formation of a thick gelatinous layer on top, which is known as SCOBY or symbiotic culture of bacteria and yeast.

For its probiotic value, kombucha contains roughly 10 billion CFU per gram. But, kombucha may not be the prefect probiotic source for individuals who have issues with a Candida yeast infection.

4. Miso

Miso is a Japanese fermented soybean paste which is made using other ingredients. It helps in digestive function.

Miso may be use in making miso soup. Just a few tablespoons of miso paste can be dissolved in hot water to make a probiotic-rich broth.

An imbalance of gut flora, which is found in the GI tract may contribute to the symptoms that happen with conditions such as gastroenteritis, diarrhea, irritable bowel syndrome (IBS), constipation, and inflammatory bowel disease or (ulcerative colitis and Chrohn’s disease).

Probiotics found in ferrmented foods including miso may help boost intestinal immunity, help crowd out pathogenic gut bacteria, and produce proteins, vitamins, and other nutrients that are beneficial to health.

5. Sauerkraut

Sauerkraut is a great source of probiotics, manganese, fiber, potassium, iron, calcium, and vitamin C. But, on the downside, it tends to be high in sodium, therefore, it may not be a good choice, if you are on a ​​low-sodium diet.

As a probiotic source, the concentration of lactobacillus bacteria content in sauerkraut is approximately over 1 trillion CFU per gram.

6. Tempeh

Tempeh is made from fermented and cooked soy. It is used in many vegetarian, vegan dishes, and has a delicious nutty flavor.

Besides its probiotic value, tempeh is an excellent source of calcium, magnesium, potassium, and manganese. As a probiotic source, tempeh delivers around 10 billion CFU of probiotics per gram.

7. Yogurt

Yogurt is produced from milk which has been fermented, most commonly with lactic acid bacteria. It is rich in many important nutrients, such as potassium, calcium, riboflavin, phosphorus, and vitamin B12.

Also, yogurt has been linked with a wide variety of health benefits.

Please note that not all yogurt varieties contain probiotics. This is because these beneficial bacteria are often killed during processing.

Look for yogurts that contain live cultures to be sure that you are getting your dose of probiotics. Also, make sure to choose yogurts with minimal sugar added.

Sources:
Healthline
Very Well Fit

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1. 8 Healthiest Fermented Foods for a Healthy Gut
2. 7 Colon-Cleansing Foods to Add to Your Diet
3. 5 Foods That are Perfect for Digestion