This makes nutrients easier to digest and absorb. The “sour” taste of our favorite avocado vessel comes from the fermentation process, during which yeast and good bacteria work their magic to break down the sugar and gluten in flour. Just make sure to opt for the naturally fermented kind (i.e., ones where vinegar wasn’t used in the pickling process) to reap the probiotic benefits. Great news for pickle lovers (guilty)-when these green spears are brined in salted water and fermented, they create beneficial bacteria. Try it mixed with brown rice or on its own as a tasty side. Researchers from Korea have also found evidence that this spicy, briny dish can help you stay slim. This fermented Asian dish made with cabbage, radishes and scallions is loaded with gut-friendly bacteria. Ina Garten’s chicken with 40 cloves of garlic for dinner, anyone? (FYI: Alongside probiotics, prebiotics are an important part of maintaining a healthy gut microbiome.) Garlic also boasts antioxidant and antimicrobial effects, so grab the breath mints. This fragrant allium is rich in prebiotics, types of dietary fiber that feed the friendly bacteria in your gut. Just make sure to double-check the label before buying-you want the raw, unpasteurized stuff (or hey, make your own). You know this pickled cabbage dish is the ultimate hot dog topping, but did you know that it’s also full of probiotics and equally delicious when piled onto a salad or sandwich? And one study published in World Journal of Microbiology and Biotechnology found that it could also reduce cholesterol levels. To make sure you’re getting the right stuff, look out for “live and active cultures” on the label. While not all cheeses are a good source of probiotics (sorry), some soft, fermented ones like cheddar, Swiss and Gouda are since they contain bacteria that can survive the journey through your gastrointestinal tract. (Just keep an eye on your overall sugar intake, OK?) So, you know that probiotics are great for your gut, but did you know that in order to reap the benefits, you actually need to feed good bacteria with prebiotics (i.e., non-digestible fiber that helps the good bacteria in your body thrive)? Luckily, chocolate contains both of these ingredients, plus high levels of antioxidants and nutrients. Sure, you can get your fill of probiotics through the above drinks (or supplements), but you can also incorporate the following probiotic foods into your daily life to improve your gut microbiome. And in even better news, a recent study published in Science magazine found that tea, coffee and wine can also help improve the diversity of gut microbes. Factors that can help the good guys? A healthy and varied diet rich in nutrients, supplements (oh hey, probiotics) and exercise, Dr. That’s because your gut is a competitive environment, which means that you can give an advantage to the good bacteria over the bad bacteria by feeding them a certain way. While there are some factors that influence your gut health that are out of your control (like genetics or having taken antibiotics as a child), there are plenty of things you can do to change your gut microbiome. It’s actually linked to your brain health, emotional health, cardiovascular health and other systems, as well.” And What Can You Do To Create A Healthier Microbiome? “The gut microbiome is such a hot area now because people are realizing it’s not just its own system. Erika Angle, biochemist and CEO of gut microbiome test Ixcela. “A lot of research going on right now is connecting gut health with autoimmune disease, neurodegenerative disorder, heart disease, cancer, diabetes and obesity,” explains Dr. Your gut microbiome is related to conditions like irritable bowel syndrome, Crohn’s disease, colitis and acid reflux. First Of All, Why Is The Gut Microbiome So Important?
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