Five probiotic-rich foods that help with microbiota and gut health

Foods rich in probiotics are those that contain a large amount of live microorganisms, which when consumed, the body uses them to maintain or improve the 'good' bacteria in the body.

The Mayo Clinic mentions that probiotics are foods that generally have a high fiber content and act as nutrients for the human microbiota , which is why they are included in many healthy diets in order to improve the balance of these microorganisms.

Likewise, the World Health Organization mentions on its website that probiotics are “ live microorganisms which, when administered in adequate amounts , confer a beneficial effect on the health of the subject who receives them.”

It is well known that these types of microorganisms are found naturally mainly in fermented foods such as yogurt, apple cider vinegar, kefir, kimchi, sauerkraut, kombucha, tempeh and some dairy products.

Kombucha tea is a fermented drink made from a mixture of various infusions, which in recent years has gained great popularity worldwide due to its potential health benefits.

In recent years, the belief has become popular that frequent consumption of this drink could have a positive impact on reducing blood sugar, so it could be used by people with diabetes or at risk of developing this disease.

Kombucha also contains antioxidants and probiotics that may be beneficial for the overall health of the digestive system.

Vinegar is one of the most commonly used seasonings in cooking, as its flavor is used to season salads and other preparations; it is also rich in probiotics.

To make vinegar, its ingredients undergo a fermentation process carried out by acetic acid bacteria, which has positive effects on intestinal health.

This is perhaps one of the most famous foods for its content of probiotics and other microorganisms beneficial for intestinal health. Yogurt is made from milk and bacteria such as Lactobacillus and Bifidobacterium , which help balance intestinal flora and facilitate digestion.

Nutritionists recommend choosing natural, organic yogurts that do not contain sugars, additives or other artificial additives.

This dairy product is a drink very similar to yogurt, but its consistency is more liquid. Kefir contains a large amount of bacterial components and yeasts , making it one of the main sources of probiotics, which also help strengthen the immune system and bone health.

Buttermilk is a dairy product that is very popular in countries such as the United States, the Netherlands, Germany and India and is mostly used in baking, but little is known about its many health benefits.

It is a dairy by-product obtained by churning cream to make butter. It is a yellowish-white liquid, slightly less thick than cream, with a sour taste and low in fat, according to the 'Think USA Dairy' portal, an information service offered by the Dairy Export Council of the United States.

A study published in ' The British Journal of Nutrition ' showed that people who implemented regular consumption of buttermilk in their regular diet showed a significant reduction in total cholesterol and LDL cholesterol, in addition to nourishing the intestinal microbiota.

ALEJANDRA HERNANDEZ TORRES

DIGITAL REACH EDITORIAL