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Inside our body live tiny microorganisms, and getting all the nutrients out of what we eat is a fundamental part of our digestive system. When our whole body is working well and cohesively we feel energized and able to face the daily challenges that come our way. 

The intestinal flora aka gut microbiota is a set of bacteria located in the intestines that coexist in cooperation with us. These bacteria are good for us as they are in charge of absorbing nutrients and synthesizing certain compounds like, the complex B vitamin and vitamin K which would otherwise be difficult to get. 

Our intestinal flora is its own complex ecosystem that is capable of keeping itself in balance and is self-regulating. The problem is that it can be very sensitive since it is composed of microorganisms. For example, if we get an infection and take antibiotics or suffer from food poisoning our gut microbiota (intestinal flora) will be destroyed.

So, the best way to help our body regenerate gut bacteria is to eat foods that naturally contain probiotics. Probiotic foods are those that contain live microorganisms that stimulate the natural growth of gut microbiota. If we eat them in sufficient quantities, they can be very beneficial to our health and to the overall functioning of our body.

As you already know the objective of living a healthy lifestyle is to eat natural and organic foods that we instinctively want to consume.Of course, everything we eat influences our body, and symptoms like diarrhea can indicate that something isn’t right. We are not saying that we should not take medicine when a doctor prescribes it, but everything we can do to naturally heal our body will be infinitely better.

As we mentioned earlier, there are certain foods that naturally contain probiotics. Many foods that have undergone a fermentation process contain these microorganisms.


Dairy products are a great source of probiotics, especially when they’ve undergone a fermentation process such as yogurt, cottage cheese or jocoque (Mexican cuisine). In another article we spoke about the controversy of dairy within a natural diet. There are trending diets that completely cut them out however this is not my case. I personally believe they are very beneficial to our health, especially when it comes to regenerating our gut microbiota. Of course this is completely subject to the preferences and tolerances of each individual.


Kefir is also a fermented dairy similar to yogurt, however, it contains much greater probiotic properties. It has 6 different types of bacteria with incredible benefits. The only downside is that it’s more expensive to produce, which is why yogurt tends to be more popular. However, it is simple to make and it’s becoming easier to find Kefir in grocery stores and local organic/eco-friendly shops. 


Sauerkraut or fermented cabbage is another food rich in probiotics precisely because of its fermentation process. This is a very common food in Russian, German, Polish and French cuisine. It ‘s often used as a side dish and is becoming more and more common to find in other parts of the world. It has a bit of a bitter and acidic taste, is very nutritious and helps to regenerate the bacteria in our intestines. 

Other Probiotic Foods 

Some other foods also contain the same probiotic bacteria of our intestinal flora, which can selectively contribute to their regeneration. Seeds,vegetables ,and fruits such as pineapple, apple, peach, strawberry, pumpkin, artichoke, asparagus or flax seeds are very good sources of natural bacteria for our body. Legumes also have natural probiotics, but remember they should be eaten in moderation within a natural diet.

As you can see, there are a variety of foods that are rich in probiotic bacteria which will help to regenerate gut microbiota, as well as keep it healthy. An active and healthy intestinal flora will improve our health which in turn makes us feel good about ourselves. What are some other foods rich in probiotics that you like to eat? What other foods rich in probiotics do you consume?

Niklas Gustafson
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Niklas Gustafson

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