5 easy ways to eat more probiotics: improve gut health, promote weight loss and strengthen the immune system

5 easy ways to eat more probiotics: improve gut health, promote weight loss and strengthen the immune system

There are some simple dietary measures to integrate a healthy dose of probiotics into your everyday life. Eat yogurt for breakfast, add kefir to smoothies, drink kombucha, and replace meat with tempeh.

Photo: Photo by Sara Sperry on Unsplash / Unsplash

It’s no secret to say that intestinal function governs fundamental aspects of health and it is key in the prevention of diseases. While there are many ways to enhance gut health and improve microbiome quality: consumption of probiotics is the top measure on the list. Probiotics are live bacteria and yeasts that provide wonderful benefits for digestive, intestinal, physical, immune, and even mental and emotional health. Not surprisingly, science has shown that probiotics are the best addition to maintaining a healthy intestine and preventing conditions such as constipation, irritable bowel syndrome, inflammation, and other conditions. In addition, integrating probiotics in the daily diet is an effective measure to reduce the risk of contracting diseases and viral infections, such as influenza. The good news is that they are found in delicious foods and beverages, which are fairly easy to integrate into your everyday routine.

Probiotics are also usually consumed successfully through supplements and that is why the offer is currently quite solid. Although they are a great complement, obtaining probiotics through diet is one of the best ways to establish new eating patterns that are sustainable and invite us to create a new lifestyle with great medicinal benefits. Based on this, we took on the task of selecting 5 simple ways to integrate probiotic consumption into your daily diet Take note!

1. Start the day with a parfait

One of the simplest and most delicious ways to sustainably increasing the consumption of probiotics, is to start the day with a parfait. All you have to do is cover your usual bowl of granola with natural yogurt without sugar or flavorings, complemented with some berries rich in antioxidants and nuts that provide healthy fats. Yogurt is cultured or fermented milk that has been soured and thickened by the addition of live active cultures that They promote the growth of good bacteria in the intestine. It is also a complete and satisfying food, it is rich in proteins of high biological value and promotes good physical and mental performance. Also, it is ideal for losing weight and burning body fat, without starving.

Parfait. / Photo: Pixabay

2. Add kefir to smoothies

Kefir, a sour and sour cultured dairy drink, which is packed with various strains of beneficial probiotics and live cultures. It is very similar to yogurt, nothing more than it is characterized by having a more liquid consistency and is therefore the perfect addition to smoothies, smoothies and healthy desserts. It is the perfect complement to provide an incredible creamy texture, while taking care of intestinal health. The simple fact of integrating 4 ounces of kefir into morning smoothies will make a significant difference, choose organic versions and without any added sugars. They are one of the best allies to consume more probiotics: Kefir grains contain about 400 million live microorganisms (half of them belong to Lactobacillus).

Kefir. / Photo: Getty images

3. Consume kombucha as a refreshing snack

Kombucha is a probiotic-rich fermented beverage made with tea, sugar (most of which is consumed during fermentation), bacteria, and yeast, making it a great vegan alternative to other probiotic-rich dairy products such as kefir or yogurt. Best of all, it is delicious and easy to integrate it as a healthy and hydrating drink in your daily diet. It is a wonderful alternative snack for mid-morning or afternoon, which will enhance intestinal health and also improve digestion, is perfect for fighting any type of inflammation.

kombucha tea
Kombucha. / Photo: Shutterstock

4. Lose your fear of kimchi

Kimchi, a super spicy Korean condiment that is packed with healthy bacteria called lactobacilli, that provide a prominent probiotic boost in the diet. Many people respect it, as it has a vibrant and spicy flavor, however it is a complement that will fill all kinds of dishes with life. It is made with fermented reddish cabbage and in a particular way it is a rich dressing in tacos, sandwiches and hamburgers. It is traditionally served as a daily garnish in Korean meals, therefore kimchi is a excellent accompaniment to Asian dishes such as rice, French fries, and grilled meats.

Kimchi. / Photo: Shutterstock.com

5. Use tempeh as an alternative to meat

Betting on a plant-based diet is a good measure to improve intestinal health, therefore choosing some meat replacements is a good tool for the digestive system to rest. And tempeh is simply the best alternative, it is a fermented soy preparation rich in probiotics. Is a healthy vegan source of protein, fiber and antioxidants. A great complement to lose weight, since it is characterized by its abundant texture and versatile flavor that make it the perfect complement to create an immense variety of dishes that promote the use of abundant vegetables.

Tempeh skewers
Tempeh skewers. / Photo: Unsplash

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