Good bacteria, or probiotics, help to replenish beneficial flora within the body, which is especially helpful after an illness or antibiotic regimen. Although you don't necessarily need probiotics to lead a healthy life, MayoClinic.com says, adding it to your diet through a variety of foods can improve your digestion and uptake of nutrients.
Yogurt
According to Amanda Pressner in her article "Yogurt Benefits" published in "Fitness Magainze," plain, nonfat yogurt is by far one of the healthiest foods you can eat while also having an abundance of live and active cultures conducive to the digestive tract. Common probiotics in yogurt include Bifidobacteria, Lactobaccili and Streoptococcus thermophilus. According to a 2006 study conducted by Marina Elli titled "Survival of Yogurt Bacteria in the Human Gut" and published in the journal "Applied and Environmental Microbiology," these three strains of bacteria effectively improved digestion by surviving the entirety of the digestive tract, quantified through fecal matter samples.
Miso
Miso is highly beneficial in digestion, and it contains at least four digestive agents as well as lactic-acid-producing bacteria -- Lactobacillus and Pediococcus species, according to William Shurtleff and Akiko Aoyagi in their book "The Book of Miso." These bacteria are especially hardy as they survive years of the fermentation process, which is well-suited to work within the large and small intestines, Shurtleff and Aoyagi note. Here, good bacteria are able to break down or digest complex proteins, carbohydrates and fats into smaller and more manageable molecules. Miso is most often used for miso soup that includes the high-fiber seaweed wakame.
Kimchi
Like yogurt and miso, kimchi also contains digestive-enhancing bacteria: lactobacilli and bifidobacteria, according to the book "Herb, Nutrient and Drug Interactions." Kimchi is a Korean fermented cabbage dish that contains additional vegetables and is mildly to extremely spicy. The enzymes present due to the fermentation process in conjunction with the good bacteria make kimchi an effective aid in digestion, according to the book "Eastern Standard Time." Cabbage itself contains dietary fiber that quickly moves through the digestive tract.
References
- Mayo Clinic: Probiotics -- Important for a Healthy Diet?
- Fitness Magazine: Health Benefits of Yogurt
- PubMed: Survival of Yogurt Bacteria in the Human Gut
- "The Book of Miso"; William Shurtleff and Akiko Aoyagi; 2001
- "Herb, Nutrient and Drug Interactions"; Mitchell Stargrove, et al.; 2008
- "Eastern Standard Time"; Jeff Yang, et al.; 1997
