By Roseane M Silva

Master in Health Sciences, Bachelor in Nutrition · 7 years of experience · 

Probiotics are live microorganisms that, when ingested in sufficient quantity, upon reaching the intestine, have beneficial effects on the intestinal flora, improving bowel habits. The most commonly found are lactobacillus and bifidobacteria, with easy access to products such as yogurt and fermented milk with the addition of probiotics. A balanced diet is necessary, with legumes, vegetables, fresh fruits, and whole grains. And not being able to leave out, the good consumption of water.

The five foods are:

• Fermented foods such as yogurt, sauerkraut, kimchi and kombucha. These foods contain probiotics, which are beneficial bacteria that help balance the microbiome in your digestive system.
• Fiber-rich foods such as whole grains, leafy greens, berries, and bananas. These foods contain prebiotics, which are types of fiber that feed the good bacteria in your gut and promote their growth.
• Garlic, onions, and leeks. These foods are also rich in prebiotics, but they have a specific type of sugar called fructooligosaccharides (FOS) that is especially effective in boosting gut health.
• Lean protein such as chicken, fish, and eggs. These foods are easy to digest and do not trigger contractions of the colon that can cause gas and bloating³.
• Avocado. This superfood is packed with fiber, potassium, and healthy fats that support healthy digestion and inflammation.

• Conclusion: Summarize the main points of the article and provide some practical tips on how to incorporate these foods into your daily diet. Emphasize the benefits of eating a balanced and varied diet for optimal gut health.