Probiotics are beneficial bacteria that normalize intestinal microflora and reduce the negative impact of harmful microorganisms. They can be obtained through fermented foods or special supplements that support microflora balance and overall health.

However, not all fermented foods contain probiotics, as many lose beneficial bacteria due to processing, particularly heat.. Therefore, what foods should you eat to improve your well-being and intestinal microflora, they told in Eat This, Not That.

Yogurt This is a popular probiotic product in which milk is fermented with active cultures that help digest lactose and create lactic acid.. Regular consumption of yogurt may reduce the risk of diabetes, heart disease and cancer. Choose yoghurts with Lactobacillus bulgaricus and Streptococcus thermophilus cultures for maximum effect.

Cottage cheese This product can be an excellent source of probiotics. For maximum effect, choose brands that use fermentation processes to increase the activity of beneficial bacteria. Look for labels that say "

Miso Miso adds deep flavor to dishes and is a versatile seasoning.. Plus, it has numerous health benefits, including fighting cancer, high blood pressure and inflammation.. Miso helps regulate cholesterol levels, and reduces the risk of stomach diseases and reflux when consumed regularly. Use miso in marinades, sauces, or traditional miso soup.

Sauerkraut  Sauerkraut is a traditional dish in many European cuisines, known for its pungent flavor.. It contains beneficial bacteria that promote better digestion, reduce inflammation and support immunity.. It can be added to various dishes as a filling or side dish.. It's a healthy choice that benefits your body..

Kefir  This fermented dairy product is rich in probiotics and differs from yogurt in the type of bacteria, taste and texture.. Thanks to the fermentation process, kefir has a long shelf life and can be consumed as a drink or smoothie.. Its components have antimicrobial, antitumor and immune properties.

Kimchi  Kimchi is a traditional Korean dish made from fermented vegetables such as cabbage, radishes, garlic, ginger and chili peppers.. Fermentation stimulates the growth of beneficial bacteria and probiotics, which improve digestion and support immunity..

One of the key probiotic strains in kimchi is Lactobacillus plantarum, which has high stomach acid resistance and antioxidant properties..

Tempeh Tempeh is a fermented soy product rich in protein and probiotics that improves cognitive function due to its effect on the gut microbiome. Research has shown that consuming 100g of tempeh daily for 6 months can improve overall cognitive performance, particularly memory and language skills.. Thus, tempeh can be a useful addition to the diet to support brain function.