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What are prebiotics and what are probiotics and what role do they play in our he alth? Why do we hear about them so often every day and how often should they be part of our food. Despite the we alth of information, there are still people who feel unsure about this topic and want to learn more about it. We would therefore like to present 10 probiotic foods today and determine the difference between pro and prebiotic. Even the kids know to take probiotics after antibiotic treatment. In this way, you build up he althy fungi and bacteria in your own intestinal tract again. The probiotic food or supplements keep the immune system strong and ensure good digestion. Our intestinal flora also needs food and we know it under the term prebiotics.

Probiotic foods - what are they and why are they so good for us

10 probiotic foods that are important for our he alth

When you hear the word probiotic, you immediately think of the tablets that you buy in the pharmacy together with the antibiotics. The older people associate the probiotic with the dairy products. And actually, our everyday life is rich in foods that are not only tasty, but are also found to be he althy.

Below we would like to mention the most well-known probiotic foods!

Probiotics are important for a smooth process in the intestinal tract

Sauerkraut raw

Many of us watched how sauerkraut was prepared. We all know how good the sauerkraut tastes. Basically, sauerkraut is nothing more than white cabbage that is preserved by lactic acid fermentation. The ancient technique of fermentation is cultivated in many cultures today. This makes the valuable cabbage last longer. Danger! If you want to benefit from the probiotic properties of sauerkraut, be sure to eat it raw. Any sauerkraut dish tastes fantastic, but once the cabbage has been heated it will no longer contain any he althy bacteria.

There are living ones in raw sauerkraut Cultures that enrich our intestinal flora

Sour cucumbers

Similar to sauerkraut, the popular gherkins are in a brine that makes them durable. Here, too, the lactic acid bacteria are at work. Danger! The gherkins that are pickled in vinegar contain no live bacteria and are therefore not probiotic.

S alted cucumbers fermented in brine and not the pickles are considered probiotic foods

The fresher the yoghurt, the more living bacteria should be in it


Yoghurt is made from milk and this is again a fermentation of lactic acid bacteria. The creamy milk product secretly improves the intestinal flora, but it should be as fresh as possible. Ideally, you should eat a yoghurt made from whole milk!

Since apple cider vinegar is also produced by fermentation processes, it is definitely one of the probiotic foods.

Apple Cider Vinegar

Apple cider vinegar is also produced by fermentation and was even used as a disinfectant by the ancient Romans. Apple cider vinegar is also prescribed to have cleansing and detoxifying properties, which is why it is used a lot in naturopathy and medicine.


Besides being a he althy drink of well-being, kefir contains a lot of he althy and good bacteria, minerals and vitamins. Kefir is good for our intestinal flora, but also for bone growth and protection against various infections.

Kefir is considered a feel-good drink, which is very he althy and strengthens the immune system

In Asian cuisine we find fermentation, which was just as widespread in Europe


In the Asian region we find many foods and drinks that are assessed as he alth-related thanks to fermentation. Miso is a popular ingredient in Japanese cuisine. The spicy paste is created by fermenting rice and grain and has a specific taste. The younger generations love miso because the paste is completely vegan. The Japanese miso paste is not only rich in probiotics, but also contains a lot of fiber and proteins.

The miso paste is a good find for all vegans and friends of he althy food


Another drink that is very he althy. Kombutcha tea is a sweet and also fermented drink that is usually enjoyed cold. In addition to being probiotic, the tea can kill pathogens, regulate blood sugar and provide a he althy detox.

The kombutcha drink will quench your thirst and detoxify your body at the same time.


Tempeh can be used as a meat substitute, just like tofu. It is high in fiber, protein and minerals such as potassium, phosphorus and magnesium. Last but not least, the tempeh is a great probiotic and represents fermented soybeans.

Fermented soybeans can replace meat and fish and ensure a he althy stomach

Brine cheese

Almost all types of cheese are probiotic foods and can often be eaten if they are well tolerated. Our intestines love cheese and there are even studies that can detect living cultures up to the rectum. Cow or sheep's cheese are types of cheese that you buy in brine and quickly wipe away with fresh bread and a good glass of wine. Make sure you eat a varied diet and rely on first-class quality!

The brine cheese contains enough probiotics to trace almost to the rectum

Our intestines love lots of good cheese


Sauerkraut from Asia is becoming better known and more popular every day. The Korean dish is made from China cabbage, but many vegetables that are fermented by lactic acid bacteria and preserved in a similar way are now simply called kimchi. Rich in vitamins and nutritional values, Asians even offer kimchi for breakfast.

Many types of vegetables preserved by fermentation are now simply called kimchi

Pay attention to the origin of your food, rely on good quality and most importantly - listen to your body! In most cases, he knows what is good for him. Stay he althy and strengthen the body through probiotic powers, whether they enter the body through foods or supplements.

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