| DAY 3 OF 10 Eat fermented foods for a robust microbiome Hundreds of species of bacteria live in our intestines, so how do you make sure your gut has the best strains? The whole grains, fruits, and vegetables you added to your diet on day 1 are essential. And if you've been eating them daily, your microbiome is already noticeably changing (1, 2, 3). But fermented foods can help encourage beneficial strains to flourish. Fermented foods like yogurt, kefir, kimchi, and sauerkraut are high in natural probiotics. Those probiotics, or beneficial bacteria, break down sugars in the foods. Eating fermented foods has been linked to a lower risk of heart disease and type 2 diabetes as well as improved intestinal health (4). Studies have also shown that yogurt and other fermented foods can help reduce the frequency and length of respiratory infections and improve immune and anti-inflammatory responses (5, 6, 7). Many studies have found that eating yogurt can change the flora in the gut for the better, improve the function of the microbiome, and even improve symptoms of lactose intolerance (8, 9, 10, 11, 12). Look for varieties marked as "probiotic yogurt" to ensure you get the maximum benefits (6). Always look for fermented foods that have little or no added sugar. The bacteria need some sugar to grow and ferment, but many kombucha and yogurt products are full of unnecessary added sugars. Fermented foods to enjoy include: - cheese with live and active cultures (check the labels, especially on cheddar, cottage cheese, Gouda, and mozzarella)
- fermented soybean milk
- kefir (fermented milk drink)
- kimchi (pickled cabbage and radish)
- kombucha (fermented tea)
- miso (fermented soybean seasoning)
- natto (fermented soybeans)
- pickles
- probiotic yogurt
- sauerkraut (fermented cabbage)
- tempeh (fermented soybean cake)
Until tomorrow,
The Healthline Team | 
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