Having several fermented probiotic recipes on hand is always a good option. You may not have known this, but your gut can be overloaded for a variety of reasons, from a low-fiber diet to excessive consumption of processed foods and trans fats.
The consequences of these bad habits end in constipation, diarrhea, mood swings, lack of concentration and even more serious diseases such as irritable bowel syndrome.
The good news is that you can help your gut by eating foods rich in probiotics that you can prepare yourself at home, with few ingredients and of course with these fermented probiotic recipes.
Learn what probiotics are for and how to prepare them.
Consume probiotics for life
You should consume them every day and the number of probiotic bacteria contained in the probiotic product you choose must be greater than 1 billion. This number is indicated on the labels of many probiotic supplements.
If you want to add a probiotic supplement to your diet, try Good Bacteria, it will provide you with 30 billion good microorganisms that will help strengthen your immune system and keep your digestive system healthy.
However, one to two glasses of kefir or yogurt a day are enough to cover those needs.
Homemade fermented recipes
It is a drink that is obtained by fermenting milk and tastes like buttermilk with soda.
Do you want to know what the probiotics obtained in kefir are for? In studies conducted to determine its effect on human health, it has been found to help regulate the immune system, cholesterol, blood sugar, and blood pressure.
In addition, it has antimicrobial, anticarcinogenic, antiallergic effects, especially to reduce lactose intolerance, and is beneficial for the intestine and digestive system.
With its rich mineral and vitamin content, yogurt stands out for its health benefits. In fact, when talking about probiotics, it is among the first recommendations.
As part of a diverse and balanced diet and a healthy life, you can easily incorporate it into your eating routine as an accompaniment to your meals or as a snack.
Making yogurt at home is easy and very healthy.
Additional fact: There are 4.5 grams of protein in 100 grams of yogurt. Protein-rich foods like yogurt are always more filling than low-protein foods and, at the same time, promote muscle development.
Kimchi: The Korean Fermented Probiotic
It is estimated that in Korea people eat more than 60 grams of kimchi a day. That is approximately 20 kilos a year. Incredible, right?
Known as one of the essential garnishes in Korean cuisine, kimchi is a trendy probiotic food in Western countries that has gained quite a bit of popularity in the last decade.
It is made with Chinese cabbage and vegetables such as radish, garlic, red pepper and spring onion. It is normally prepared with long periods of time, but in the short term there is also a practical way to prepare it.
Experts see kimchi as the most important factor in Koreans' long and healthy lives. It's her best kept beauty secret.
As you read, this delicious, easy-to-prepare and healthy vegetable pâté will be an excellent accompaniment to your meals: you only need to mix the ingredients and follow a few steps.
Finally, drizzle the hot oil over the hummus, mix it well and share it with your loved ones.
These fermented recipes are a delicious option to keep your good bacteria healthy. Be sure to increase your fiber intake as a prebiotic and eat at least 2 servings of legumes per week.
Do you want to see more delicious recipes to include in your diet? Download our weekly menu of healthy recipes for all tastes: