Bacteria aren't "germs" Live "good" bacteria in your gut are called probiotics. According to NIH survey data, 4 million people used probiotics in 2012. (NIH).
One cup of Lifeway's lowfat kefir contains 12 strands of probiotics, including Lactobacillus, which may prevent and treat diarrhoea, and Bifidobacteria, which may ease diarrhoea and constipation.
It's high in riboflavin, a B vitamin that keeps cells healthy, and minerals like calcium and potassium to build strong bones and keep kidneys and heart functioning, says Gidus Collingwood.
2) Greek Yogurt
Fresh, unheated sauerkraut contains probiotics. Sauerkraut contains Lactobacillus brevis, a probiotic that may lower your flu risk, according to a 2014 pilot study in children.
3) Fresh Sauerkraut
Fresh pickles are a probiotic source like sauerkraut. One large pickle has 2g of fibre and 31mg of potassium.
Gidus Collingwood recommends fresh over canned. One large pickle contains 1,600 milligrammes of sodium, half your daily limit.
4) Fresh pickles
Miso, or fermented soybean paste, is another probiotic source. Unlike most vegetarian protein sources (like pea and hemp), soy is a complete protein, says Gidus Collingwood.
This probiotic-rich fizzy drink has gained a cult following. Traditionally, black tea and sugar are used to make kombucha, which is then fermented using a SCOBY, a jelly-like pancake.