Probiotic foods for a healthy gut

We have more bacteria in our gut than cells in the entire body. Especially after taking antibiotics, we have to rebuild and maintain the intestinal flora – with probiotics. Here are 6 probiotic foods for a healthy gut.

Probiotics are strains of bacteria that we ingest through certain foods and that can colonize our intestinal flora. There they care for our intestinal mucosa, fight off pathogens and produce short-chain fatty acids such as propionic acid, which protect our nerve cells. The healthy microorganisms are particularly relevant when we have erased our microbiome with antibiotics. According to studies , certain probiotics can then protect us from diarrhea and pathogenic germs such as the bacterium Clostridioides difficile until we have restored our intestinal flora. We show you which probiotic foods are full of healthy strains of bacteria.

Probiotics: 6 foods for a healthy gut

1. Sauerkraut

The German classic among fermented foods may not appeal to everyone’s taste, but for health reasons you are welcome to have it on your table more often. White cabbage is already a healthy food in itself, but the fermentation produces lactic acid bacteria , which on the one hand protect the cabbage from putrefactive bacteria and on the other settle in our intestines after eating. The healthy microorganisms not only support our immune system, but can also protect us from diarrhea after taking antibiotics. Sauerkraut also contains large amounts of vitamin C, K and beta-carotene, which is why it is considered an absolute superfood.

Why not try the Korean version in the form of kimchi: How to make kimchi yourself >>

2. Soy sauce

For the production of soy sauce, the legume beans are subjected to a fermentation process together with water, salt, certain microorganisms and, if necessary, grain. The end product is not recommended in excess due to its high sodium content. However, you can actually save salt with it , since the sauce also contains other flavor carriers such as soy or vinegar. There are also special low-sodium soy sauces that you can use to add flavor and probiotics to your meals at the same time.

3. Brottrunk

Probiotics have also made it into the world of beverages. For example, there is a probiotic bread drink that is made from wholemeal sourdough bread using lactic acid fermentation . It also contains vitamins such as B12 and minerals and is said to have a digestive effect.

4. Yogurt

The product best known for its probiotic bacteria is of course yoghurt. While cream, butter and cheese should not necessarily be on the daily menu due to their high fat content, the situation is very different with yoghurt. The fermented milk product contains lactobacilli , which studies have shown stimulate immune cells and thus strengthen our immune system. According to the researchers , you don’t even have to use special “probiotic yoghurts” for this – normal natural yoghurt will do, too. You should not only reach for ready-made fruit yoghurts, as these are made tastier with enormous amounts of sugar.

5. Buttermilk

Unlike regular milk, buttermilk is fermented. As with yoghurt, this lactic acid fermentation causes health-promoting bacterial strains to form in the sour-tasting end product. The probiotic microorganisms are beneficial for our intestines, even if due to the individually unique composition of our intestinal flora there is no guarantee that the probiotics will work for every person. However, that shouldn’t stop you from regularly drinking a small glass of buttermilk or eating a cup of yoghurt. With over 3 percent protein , the sour milk is just as rich in protein as normal milk and thus provides your muscles with the necessary building blocks.

6. Miso

Although miso is still relatively unknown in this country, the Japanese spice paste is extremely healthy. It is made from fermented soybeans and is often used in soups, sauces or dressings. Due to the fermentation processes, miso contains many probiotic bacteria that benefit your intestinal flora. The soy paste also contains protein, the minerals iron and calcium, and secondary plant substances such as isoflavone genistein. Give it a try and spice up your next noodle soup with a dollop of delicious miso paste.

Book tips for a healthy gut

If you are already struggling with an intestinal disease or would like to protect yourself from it in the long term,  “Good digestion: The best nutritional strategies for irritable bowel syndrome, celiac disease, Crohn’s disease & Co.”  by the  nutrition docs  is just right for you. If you just want to learn everything about our fascinating digestive organ, you can’t avoid the classic  “Intestines with Charm”  by  Giulia Enders  . Incredibly funny and understandable at the same time!