Kefir, a fermented milk drink loaded with probiotics, offers a tangy flavor. It's made by adding kefir grains to milk to start fermentation. In 24 hours, it's ready and filled with more probiotics than yogurt. Great for digestion, it suits lactose-intolerant people as probiotics digest the milk's lactase. Features nutrients including protein, calcium, and B vitamins.
Sauerkraut is finely cut cabbage fermented by lactic acid bacteria. A traditional food with various health benefits, especially for the gut. It offers fibers, vitamins C and K, iron, and beneficial probiotics. Can be enjoyed alone or as a side dish.
Kimchi, a spicy, fermented Korean side dish made from vegetables with chili paste, is a probiotic-rich food that supports gut microbiome. Its fermentation fosters beneficial bacteria for better digestion and immunity, and it is packed with vitamins A, C, and antioxidants.
Miso, a traditional Japanese seasoning made by fermenting soybeans with salt and koji, is a probiotic-rich, protein-packed, nutrient-dense food. It can reduce stroke risk, improve digestion, and is versatile in cooking.
Tempeh, a fermented soy product from Indonesia is a protein-packed meat substitute for vegetarians and vegans, beneficial for gut health. Rich in B vitamins, it's versatile for meals, and adds a satisfying nutty flavor to dishes.
Kombucha, a fermented tea, offers health benefits especially for digestion. Made using bacteria, yeast and sweet tea, it ferments for a week+ to create a fizzy drink that contains B vitamins, various acids, and probiotics. It also has antioxidants and can detoxify the body.
Bananas are a year-round accessible prebiotic, rich in fiber and a great gut microbiome food. The fiber helps digestion, regulates bowel movements, and relieves constipation. They're packed with vitamins, minerals and contain inulin, another prebiotic feeding gut bacteria.
Garlic is known for its unique flavor and health benefits, especially for the gut. It has strong antibacterial and antifungal properties, and aids as a prebiotic by boosting the growth of beneficial Bifidobacteria in the gut, possibly preventing certain gut diseases and improving immunity.
Extra-virgin olive oil, rich in monounsaturated fats and polyphenols, reduces gut inflammation and supports good bacteria growth. Use it regularly for cooking, salad dressings, or over dishes to enhance gut health.
Chia seeds are high in fiber, benefiting digestion and bowel regularity. Rich in omega-3 fatty acids, antioxidants, and minerals like calcium and magnesium, they can be used in puddings, salads or smoothies.
Beans and legumes like lentils and chickpeas boost gut health. They're rich in fiber for a healthy digestive system, aid regular bowel movement, and prevent digestive disorders. They also contain resistant starch for beneficial gut bacteria and are versatile in cooking.