How to supplement probiotics with food?

Types of probiotics

The most common probiotics include:

1. Lactobacillus

In daily life, the yogurt and some fermented foods we eat are rich in Lactobacillus. Some strains of Lactobacillus can help relieve diarrhea and lactose indigestion symptoms.

2. Bifidobacterium

Bifidobacterium can help relieve symptoms of irritable bowel syndrome (IBS). Some dairy products also contain this probiotic.

3. Saccharomyces boulardii

As its name suggests, Saccharomyces boulardii is a type of yeast. This probiotic helps relieve diarrhea and other digestive problems.

Probiotics help to regulate the balance of intestinal flora and keep the body in a healthy state. For example, after taking antibiotics, the probiotics in the body will be lost. At this time, the doctor may recommend that you supplement probiotics to achieve a balanced state . Therefore, follow your doctor's advice and choose the right probiotics.

Foods rich in probiotics

1. Yogurt

Yogurt is one of the best sources of probiotics, and for children, drinking yogurt not only helps avoid antibiotic-induced diarrhea, relieves symptoms of irritable bowel syndrome (IBS), but also improves bone health. Also, yogurt may be suitable for people who are lactose intolerant. Because bacteria convert some of the lactose into lactic acid, which is why yogurt has a sour taste.

But be aware that not all yogurts contain live probiotics, and some may have been killed during processing. Therefore, please read the product description carefully before purchasing.

2. Kefir

Kefir is a traditional alcoholic fermented milk drink made from cow's milk, goat's milk, or goat's milk, adding kefir grain starter containing lactic acid bacteria and yeast, and fermented. Kefir can improve bone health, solve some digestive problems, and prevent infections. Like yogurt, people who are lactose intolerant often choose kefir.

3. Sauerkraut

Sauerkraut is one of the oldest traditional foods and is very popular especially in Europe. It has a salty taste and can be stored in an airtight container for several months. In addition to being rich in probiotics, sauerkraut also contains fiber as well as vitamins C, B, and K.

In addition, it is high in sodium and contains iron and manganese. Eating sauerkraut is also good for the eyes, as it contains the antioxidants lutein and zeaxanthin. The caveat is to choose unpasteurized kimchi to make sure it contains live bacteria.

4. Tempeh

Tempeh, a fermented soybean product, is often rich in phytic acid, a plant-based compound that impairs the absorption of minerals such as iron and zinc. But fermentation reduces the level of phytic acid, which improves the body's absorption of the mineral. In addition, tempeh contains vitamin B12, which is not present in soybeans prior to fermentation.

Therefore, tempeh is an excellent choice for anyone looking to add nutritional probiotics to their diet.

5. Kombucha

Kombucha is a Japanese seasoning made by fermenting soybeans with salt and a fungus called koji. Rich in protein and fiber, various vitamins, minerals and plant compounds. Usually salty in taste, it is used in miso soup, a popular breakfast food in Japan.

6. Natto

Natto is also a soybean fermented product that contains a strain called Bacillus subtilis. In Japan, natto is equivalent to a staple food and is usually eaten with rice. It is fragrant and rich in protein and vitamin K2. Vitamin K2 is essential for maintaining bone and cardiovascular health.