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Fermented foods
You may know probiotics mainly in the form of dairy products to which good bacteria have been added or food supplements. Yet there are also many foods that contain these good bacteria by themselves – or after a processing process. Yogurt for example. Or sauerkraut. Seven foods in a row.
1. Yogurt
The most well-known source of good bacteria is natural yogurt. Bacteria are often added to yogurt, but it also naturally contains a few things. The lactose in yogurt is converted into lactic acids by lactic acid bacteria. We call this fermentation. The bacteria Lactobacillus delbrueckii ssp. bulgaricus and Streptococcus salivarius ssp. thermophilus are responsible for this.
The fermentation makes yogurt easy to digest, accelerates gastric emptying and stimulates intestinal transit. Yogurt also supports the intestinal flora.
2. Sauerkraut
Like yogurt, sauerkraut is fermented. Due to the fermentation, the cabbage has a much longer shelf life. The lactic acid bacteria in the sauerkraut have a beneficial effect on the intestines. Sauerkraut is also full of vitamins, especially vitamin C. In addition, the sauerkraut is much easier to digest than the white cabbage from which it is made.
Make sure that you buy the sauerkraut raw as much as possible. Ready-to-use sauerkraut is heated considerably in the processing process. As a result, many nutrients are lost. Even if sauerkraut comes into contact with air, you lose many healthy substances.
3. Miso soup
The base of miso soup is a mixture of fermented soybeans, salt and a grain. Miso soup is a popular breakfast in Japan. It gets the digestive system going. Miso soup sometimes contains as many as 160 different strains of bacteria. The soup is also very easy to digest, low in calories and rich in vitamin B and all kinds of antioxidants.
4. Hüttenkäse
Not all lactic acid bacteria reach the intestines: some do not survive the journey. Research has shown that the bacteria in some fermented soft cheeses such as Hüttenkäse are also strong enough. some old cheeses are also probiotics.
5. Kefir
It is a thick liquid, carbonated and slightly alcoholic milk drink: kefir. The drink originates from the Caucasus. Traditionally, kefir is made from kefir grains that are added to milk, causing fermentation. A mixture of bacteria and yeasts is added to factory-produced kefir.
The milk drink contains different cultures of lactic acid bacteria that survive in the stomach. Therefore, these bacteria can have a beneficial effect on the gut. The yeast cultures shine your intestines also support.
6. Pickles
Pickles are also often fermented. Do you eat pickles to promote intestinal flora? Then choose salted pickles without vinegar. A solution of sea salt and water promotes the growth of good bacteria, maximizing the digestive benefits.
7. Tempeh
Tempeh is made from fermented soybeans. That is why it is also seen as a natural antibiotic. On top of that, tempeh is rich in protein.
Although many people benefit from probiotics the health claims in the field of intestinal complaints, allergic reactions and resistance are not sufficiently scientifically substantiated. However, there are also no known unwanted side effects.
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