Yogurt: Choose plain, unsweetened yogurt with live and active cultures (probiotics). These bacteria are beneficial for the gut and can help maintain a healthy.
Kefir: Similar to yogurt, kefir is a fermented dairy product that contains probiotics. It's rich in beneficial bacteria and may contribute to a healthy gut.
Sauerkraut: This fermented cabbage dish is high in fiber and probiotics. Make sure to choose the unpasteurized, refrigerated version for maximum benefits.
Kimchi: A traditional Korean dish, kimchi is made from fermented vegetables, usually cabbage and radishes.
Miso: Miso is a Japanese seasoning made by fermenting soybeans with salt and koji (a type of fungus).
Fermented Pickles: Pickles that are naturally fermented (not just soaked in vinegar) can be a good source of probiotics.
Tempeh: This fermented soy product is high in protein, probiotics, and fiber. It has a nutty flavor and a firm texture.
Fiber-Rich Foods: High-fiber foods, such as whole grains, legumes, fruits, and vegetables, promote the growth of beneficial bacteria in the gut.
Bananas: Bananas are a good source of prebiotics, which are non-digestible fibers that promote the growth of beneficial bacteria in the gut.
Ginger: Ginger has anti-inflammatory properties and can help soothe the digestive system.