To activate gut beneficial bacteria, it is important to consume both probiotics (the beneficial bacteria themselves) and prebiotics (the food for beneficial bacteria).

Having a lot of beneficial bacteria in our bodies can provide advantages such as improved immunity, reduced risk of infections, and enhanced digestive and metabolic functions.

In fact, the world is filled with bacteria, and our bodies serve as their habitat, so we cannot ignore bacteria.

However, this beneficial bacterial environment can easily be disrupted not only by poor eating habits but also by the use of antibiotics.

Antibiotics kill bacteria indiscriminately, whether they are beneficial or harmful. Frequent drinking is also very bad for gut beneficial bacteria.

In North America, as a method to eliminate antibiotic-resistant bacteria caused by the overuse of antibiotics, it has been suggested to regularly consume probiotics instead of developing new antibiotics. As a result, more than a quarter of Canadians take probiotics daily, showing a significant interest in probiotics.

Ultimately, the key is that what we eat and how we live on a daily basis directly affects the balance of gut microorganisms.

Choose healthy foods, reduce overly spicy or salty stimulating foods, and manage stress to maintain a healthy gut environment.

Then, not only will beneficial bacteria thrive, but you will also feel a much better state of health throughout your body.

Below are scientifically verified foods!

Unsweetened Plain Yogurt

  • Why is it good?
    It is rich in beneficial bacteria such as live Lactobacillus and Bifidobacterium.

  • Tip: Choose products labeled "contains live cultures." Yogurts high in sugar can actually increase harmful bacteria.

  • Recommendation: Consume 1 cup (150g) after breakfast or as a snack!

Kimchi

  • Why is it good?
    The lactic acid bacteria produced during fermentation help gut health, and it is also rich in dietary fiber, serving as a prebiotic.

  • Tip: Fresh kimchi must be eaten to ensure live cultures. Old kimchi can be high in salt, so be cautious!

  • Recommendation: Consistently eat about 1-2 tablespoons daily as a side dish.

Garlic

  • Why is it good?
    It is a representative of prebiotics! Inulin serves as food for beneficial bacteria, promoting their growth.

  • Tip: Chop fresh garlic and expose it to air for about 10 minutes before eating to enhance its antioxidant effects!

  • Recommendation: Combine it with soybean paste stew or grilled meat, or marinate it in olive oil.

Whole Grains (Oats, Barley)

  • Why is it good?
    Soluble dietary fiber serves as an energy source for beneficial bacteria in the intestines. It is also excellent for preventing constipation!

  • Tip: Use brown rice or oat rice instead of white rice, or try oatmeal for breakfast.

  • Recommendation: Aim to consume more than 30g daily (about 1/2 cup).

Fermented Soybean Paste

  • Why is it good?
    The fermentation bacteria in soybean paste improve the gut environment, and the protein-digesting enzymes aid digestion.

  • Tip: Heating will kill beneficial bacteria, so add the soybean paste at the end when making soybean paste stew.

  • Recommendation: Easily consume with a bowl of soybean paste soup daily!

Cautions

  • Choose fresh probiotic foods that are refrigerated.

  • Suddenly consuming a large amount may cause abdominal bloating, so gradually increase your intake.

  • Combining with aerobic exercise will enhance gut movement and double the effects!