Probiotics

Usually people think of bacteria only in negative terms. But not all types of bacteria are bad, there are some, that benefit you and make you healthier in many ways. These bacteria are called probiotics, and they boost your immune and digestive system, eliminate pathogens and toxins, mitigate inflammation and increase the bioavailability of some essential nutrients.

Some of the probiotics can produce vitamin B12, usually found in animal products and deficient in people who don’t eat enough of them (vegans can correct their vitamin B12 deficiency by adding more probiotics in their nutrition).

Probiotics supplied with food

Sauerkraut – the first go-to source. The best would be to consume its home-made version or buy from delis where they sell freshly made unprocessed version.

Pickled vegetables

Fermented soy products: miso, tempeh, natto

Fermented milk products: kefir, yogurt. If you get a commercial yogurt, check that it has its probiotics intact. The sign “contains life and active cultures” indicates probiotic presence.

Fermented vegetables. Apart from sauerkraut and kimchi, which are fermented cabbage and lettuce respectively, you can ferment virtually any vegetable!

Prebiotics – feeding your probiotics 

Garlic, onion, leek

Asparagus

Radish 

Flaxseed, quinoa, buckwheat, red rice, wild rice, brown rice, black rice, millet, etc.

Chicory root

Jerusalem artichoke 

Beans 

Apples

Banana (not too ripe)

And many others. Search for foods that contain insoluble fiber

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