Best Probiotic Foods to Prevent Constipation and Diarrhea

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What are the best probiotic foods to help relieve digestive problems? Doctors call good bacteria that can help digestive system as ‘probiotics’. This kind of bacteria naturally live in the gut, and also can be found in certain foods. And talking about digestive problems, constipation and diarrhea are probably the most common symptoms. If you have certain digestive problems and you have lack of good bacteria in your gut, probiotics would help a lot to improve your symptoms.

In people with irritable bowel syndrome (a digestive problem affecting the large intestines /colon), the use of probiotics could be one of good options to help deal with.

One study showed that probiotic foods could be one of natural ways to ease IBS symptoms. This is particularly true if in people with lack of good bacteria in the gut [source].

There is also a familiar term called prebiotic foods – what are they? While foods with probiotics contain live bacteria, foods with prebiotics can be helpful to feed the natural good bacteria in the gut. Bananas, red wine, legumes, yummy honey, maple syrup, oatmeal, and asparagus are some good choices of prebiotics.

You can treat and prevent diarrhea and constipation in several ways. If you love ‘natural goodies’, the following probiotic foods are worth a try. Some are also probably helpful to ease other digestive symptoms such as abdominal cramps and bloating gas!

Miso-soup (a traditional Japanese food)


In Japan, it is popular for breakfast. What actually is it? Soy is the main ingredient. It is fermented as well as in the fermentation of tofu.

Experts have confirmed that Miso-soup is high in probiotics (about 160 bacteria strains). Sometimes it also can be served in a salty soup high in protective antioxidants & vitamin D but low in calories.



It is derived from fermented cabbage. It has a lot of good bacteria such as lactobacillus, pediococcus, and leuconostoc. For best result, choose one that is unpasteurized instead of others with pasteurization. Pasteurization sauerkraut contains less beneficial bacteria.

But if your symptoms are diarrhea and bloating, sauerkraut may be counterproductive, because cabbage (including for fermented cabbage) can increase the production of gas in the intestine.



The taste of kefir is tangy, creamy, and thick like yogurt. It not only has unique strains of good bacteria, but also contains a few good yeast varieties. So if you are looking for beverages with high in probiotics, kefir can be one of excellent choices.

Soft cheese


In fact, not all good bacteria that you get from foods that you eat will survive and successfully go into your digestive track. For the reason, experts recommend soft cheese.

Soft cheese not only contains many beneficial bacteria for your gut, but it also can help other probiotics from other foods to go to the gut successfully. In other words, it may act as a porter /carrier for other probiotics. Some studies also found that eating soft cheese in moderation may also help boost the performance of the body immune system.

Probiotic milk


It may be the easiest and the most practical choice when looking for good bacteria for your gut. Milk with probiotics is often labeled with sweet acidophilus milk. This kind of milk is high in good bacteria called lactobacillus acidophilus.

There is also milk called buttermilk (cultured with bacteria of lactic acid). It also contains many good bacteria for your intestines.

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