What are the foods with the most natural probiotics and how to include them in the diet?


Potentially pathogenic in the intestine, they increase nutritional value (better digestion, increased absorption of vitamins and minerals), regulate intestinal morbidity (relieve constipation and irritable bowel syndrome, among others), as well as maintenance of integrity of the intestinal mucosa.

“Probiotics act mainly in the digestive system, where they can affect the gut microbiome. This microbiome is made up of many microorganisms (mostly bacteria) that live mostly in the large intestine. When a person eats or drinks enough probiotics, they help protect the digestive system from harmful microorganisms, improve digestion and intestinal function, and may also provide other health benefits, “explains the National Institutes of Health (NIH, for its acronym in English) of the United States.

These institutes noted that, in healthy people, probiotics can cause gas, but rarely infections or other health problems, and that these are more likely to cause problems, such as bacterial infections, in people who are already seriously ill or have a weak immune system

In fact, according to the Los Condes de Santiago de Chile Clinic, in some cases it has been shown that the consumption of probiotic foods produced a decrease in the symptoms of atopic dermatitis and they have been able to delay its appearance, even for several years.

It should be noted that the expert committee of the Food and Agriculture Organization of the United Nations (FAO) and the World Health Organization (WHO) determined that “probiotics are live microorganisms that, administered in adequate amounts, exert a beneficial effect on the health of the consumer ”.

For this reason, the Tododisca health portal listed six foods with probiotics:

  1. Yogurt: provides an improvement in digestive health and this is due to the probiotics it contains, as they are very useful for the well-being of the digestive system and therefore improve the journey of the bolus. Also, they are very useful as spoilage protectors.
  2. Olives and other pickles: these foods are the least known, but the most important thing is that they are handcrafted, since industrial production can include substances that kill microorganisms and, for this reason, lose their effect.
  3. Tempeh: this food is unknown by many, but for vegetarians and vegans it is very common. Tempeh is made from fermented soybeans and is used to replace cheese or meat.
  4. Kefir: it is a fermented milk that has a large amount of probiotics that improve intestinal flora and intestinal transit. In addition, it helps to strengthen the immune system.
  5. Miso: This Asian food contains many natural probiotics and is a kind of fermented soybean.
  6. Unpasteurized milk cheeses: the cheeses that are prepared with raw milk are those that naturally have more probiotics and it is important that the milk is unpasteurized so that it retains all the properties.

Other foods that have probiotics are: sauerkraut, kimchi, among others.

There are also drugs with probiotics.

Furthermore, “dairy products are an excellent vehicle for probiotics, as they protect them from the high levels of acid in our stomach and the concentration of bile in the intestine, which can damage or eliminate many of those we eat. In other words, it increases the possibility that beneficial bacteria will survive their passage through the intestine, ”Dr. Agar told the German Clinic.

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