Normal frequency of bowel movements differs among people, according to MayoClinic.com. Having less than three bowel movements weekly and producing stools that are hard constitutes constipation. Probiotic foods contain healthy bacteria similar or identical to those living in the human digestive tract. Adding these foods to the diet helps maintain a proper balance among the microorganisms in the intestines and may combat constipation. Consult your doctor to determine if consuming probiotics is appropriate for you.
Yogurt and Buttermilk
Yogurt that is unpasteurized and contains active cultures is a probiotic food. Buttermilk also contains live cultures that act on milk to convert it to a thicker, sour liquid. Both foods contain healthy bacteria similar to those that keep the digestive tract healthy. They are generally safe, although consuming large amounts may produce minor bloating or gas.
Soybean Products
Several foods made by fermenting soybeans are common in Asian cuisines. These are probiotic foods because they contain live, healthy bacteria. Examples include natto, a fermented Japanese dish and miso, a Japanese seasoning also made from fermented soybeans that is added to soups and other dishes. Tempeh is another fermented soy product, often used in Indonesian cuisine as a meat substitute. Add probiotic foods to a hot dish just before removing it from the heat, to prevent high temperature from destroying the live microorganisms.
Fermented Cabbage
Several dishes containing fermented cabbage are healthy probiotic foods. For example, kimchi is a spicy Korean pickled dish that contains healthy, live bacteria. Sauerkraut is another cabbage dish that contains probiotics. It is available both canned and packaged fresh in most supermarkets. Other fermented probiotic foods such as kimchi are sold at many Asian specialty stores.
