6 Best Probiotic Foods to Support Your Gut Health

6 Best Probiotic Foods to Support Your Gut Health

Do you remember when probiotics Do you find it weird when you know you’re eating those unknown “bacteria” in yogurt? Fortunately, many people have since jumped on the probiotic wagon. So far, probably probiotics essential for gut healthThis can translate into a stronger immune system and even healthier skin. these good bacteria feeding a variety microbiomes Bacterial environments that are important to your body (the gut and skin have one) or your health.

Gut health is obviously important, but how does it work and where do probiotic foods come from? this enteric nervous system in our intestines (a subdivision of the autonomic nervous system responsible for c)directly controls the digestive system and stimulates hunger and satiety) communicates with the brain and works together to keep the body healthy and fight disease. This complex relationship is known as the gut-brain axis. One of the simplest things we can do to optimize this connection is to eat. diet rich in probiotic foods or take probiotic supplements.

Fortunately, you can find natural probiotics in many delicious traditional foods. But not all benefits of probiotics are created equal.

What are probiotics?

A probiotic is best defined as: naturally occurring microorganism in food cultivated and this improves the health of the host, namely you. Probiotic foods naturally contain probiotic cultures. yeast or bacteria. Probiotic bacteria, to support the immune system, support metabolism and healthy digestion. investigations indicates that imbalances in the gut microbiome may be associated with numerous diseases. cancer and type 2 diabetes.

Joyful gut microbiome It is greatly influenced by your food choices, and you can easily supplement this by adding more probiotic-rich foods to your daily diet.

Where do beneficial probiotics live in the body?

despite bowel most common site associated with beneficial microbes (primarily the large intestine), many other parts of the body that can accommodate them. These areas are in close contact with the “outside” world and include:

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Bowel

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Mouth

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Vagina

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Urethra

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Skin

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lungs

Probiotic Foods to Support Your Gut

Your gut health is important control conditions your skin, disorders your mood, weight loss, stimulation of the immune system, among others. Probiotic supplements and probiotic-rich foods can help improve gut health and reverse some health problems caused by gut health. bacterial imbalances in the gastrointestinal tract.

this good bacteria are important for good digestion, health and a strong immune system. They can also help you balance neurotransmitters controlling your mood. Therefore, consuming probiotics can reduce stress, anxiety and depression. These signs include:

These signs include:

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asthma and allergies

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mood disorders

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poisonous food

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weak immune system

If you have any of these symptoms, probiotics may be a good option to manage one of these conditions.

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sauerkraut

sauerkraut fermented cabbageIt is loaded with healthy gut bacteria that can optimize and balance our intestinal flora.

Sauerkraut contains high levels glucosinolates, ascorbic acid and ascorbygenIt has been shown to help reduce DNA damage and may help cancer patients by reducing cell mutation rates. Glucosinolates also play an important role in our diet. detoxification processes your liver.

Servings per glass:

27 calories, 0.2 g fat (0 g saturated), 6 g carbs, 3 g sugar, 939 mg sodium, 4 g fiber, 1 g protein.

Kefir

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Kefir

Kefir is a powerhouse of probiotic-rich foods. It is rich in bacteria that help us produce. B vitamins In the large intestine, which are essential for an optimal nervous system and are the building blocks of important neurotransmitters such as: serotonin and dopaminehappy hormones that promote positive emotions such as pleasure, happiness, and even love.
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​ ​ studies also kefir anti-inflammatory and antimicrobial properties.

Servings per glass (plain, low-fat):

102 calories, 2.5 g fat (1.6 g saturated), 97 mg sodium, 12 g carbs, 11 g sugar, 0 g fiber, 9 g protein

What is kimchi and how is it prepared?

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A kind of local Korean food

there is always more evidence Kimchi, a Korean condiment made from fermented cabbage and spices increase levels of good bacteria in the gut and, as a result, improves gut health.
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Kimchi is a delicious traditional Korean dish that has been shown to help. relieve constipation and help lower cholesterol. Good advice is to eat it with whole-grain toast for extra fiber and eggs for protein for a healthy, gut-healthy breakfast.

Servings per glass:

22.5 calories, 0.75 g fat (0 g saturated), 3.6 g carbs, 1.59 g sugar, 747 mg sodium, 2.4 g fiber, 1 g protein.

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yogurt

this studies Eating yogurt regularlyreduce risk type 2 diabetes help you keep your weight and improve cardiovascular health due to its content calcium.
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types lactobacilli and bifidobacteria protects our immune system, typically found in yogurt, and supporting a healthy metabolism By increasing satiety signals to our brain. Naturally sweetened plain Greek yogurt with high-fiber fruits like kiwi or mango is a protein-rich, gut-healthy snack.

Per 7 oz serving, low-fat yogurt:

146 calories, 3.84 g fat (2.46 g saturated), 7.88 g carbs, 5 g sugar, 68 mg sodium, 0 g fiber, 19.9 g protein.

Recently, kombucha has become very trendy among some influencers.

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Kombucha tea

Another probiotic food that improves gut health is kombucha. antioxidant-rich fermented tea.
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The fermentation process produces acetic acida short-chain fatty acid that has been shown to play an important role in the regulation of body weight, and improves insulin sensitivity. It also helps increase intestinal acidity. Consume with caution if you suffer from acid reflux. However, kombucha helps protect the digestive system from pathogenic microbes. Many Kombucha drinks available in the supermarket contain large amounts of added sugar, so look at the tag Before you buy, do not get a poor quality product full of added sugars.

Per 8 oz serving:

35 calories, 0 g fat (0 g saturated), 7 g carbs, 5 g sugar, 10 mg sodium, 0 g fiber, 0 g protein.

miso

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miso

Miso, a fermented soybean paste from Japan, has been shown to have properties for r.reduce liver fat when combined with exercise, which reduces the risk of heart disease non-alcoholic fatty liverterm used for various conditions caused by the accumulation of fat in the liver.
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The relationship between the gut microbiome and the liver is still poorly understood, but poor gut health is linked to the development of fatty liver disease. a study.
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Miso fermentation helps improve the body’s ability. digest and suck Contains probiotics that stimulate food and gut.

Per tablespoon (paste):

34 calories, 1 g fat (0 g saturated fat), 4 g carbs, 1 g sugar, 634 mg sodium, 1 g fiber, 2 g protein.


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