A healthy gut microbiota is the foundation for smooth digestion, strong immunity, and often, a stable mood. If you're looking to restore or strengthen your gut flora , here are 10 simple and effective foods to incorporate into your routine.
1. Plain yogurt
Rich in probiotics (notably Lactobacillus and Bifidobacterium strains), natural yogurt contributes to:
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Restore intestinal flora after an imbalance
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Support digestion
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Provide active and beneficial bacteria
💡 Choose unsweetened yogurt without artificial flavors.
2. Kefir
This fermented drink contains several strains of bacteria and yeasts , often more varied than in yogurt.
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Particularly beneficial after a course of antibiotics
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Can be consumed in dairy or water-based (fruit kefir) versions
3. Sauerkraut (raw)
Naturally fermented, sauerkraut is an excellent source of live probiotics , provided you choose unpasteurized sauerkraut .
It contributes to:
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Stimulate the immune system
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Rebalancing the intestinal microbiota
4. Kimchi
A Korean specialty made from fermented vegetables, kimchi is:
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Rich in probiotics and fiber
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Interesting for its natural anti-inflammatory effect
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Delicious as a side dish or in a complete bowl
5. Green bananas
Before ripening, bananas are rich in resistant starch , a prebiotic fiber that feeds good bacteria.
They support:
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Intestinal transit
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The proliferation of beneficial bacteria
6. Garlic
A natural antibacterial, garlic contains sulfur compounds that act as prebiotics .
Its effects:
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Stimulates the growth of good bacteria
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Limits the proliferation of pathogens
💡 Eat raw or lightly cooked to preserve its benefits.
7. Onions
Rich in inulin , a prebiotic fiber, onions:
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Promotes the balance of intestinal flora
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Can be eaten raw or cooked, daily
8. Asparagus
A natural source of prebiotic fiber , asparagus:
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Nourish probiotics already present in the gut
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Help restore bacterial diversity
9. Apple cider vinegar (unpasteurized)
Although devoid of active probiotics , apple cider vinegar:
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Creates a favorable environment for friendly bacteria
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Contributes to digestion and natural bowel cleansing
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Is rich in acetic acid , known for its mild antimicrobial properties
💡 Dilute in a large glass of water before a meal.
10. Foods rich in fiber
Plant fibers are true allies of the microbiota. They are found in:
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Whole grains (oats, rye, quinoa, etc.)
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Fruits and vegetables (especially raw or minimally processed)
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Legumes (lentils, chickpeas, beans)
They act as a natural fuel for your good bacteria, supporting a balanced and active microbiota .
