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Having an Upset Stomach? Here Are 10 Probiotic Foods That Can Make You Feel Better!

Having an Upset Stomach? Here Are 10 Probiotic Foods That Can Make You Feel Better!

Does your meal seem to hang around inside you longer than you’d like?

Does it feel like your food is killing you from the inside out?

Have you forgotten what it’s like to eat whatever you want without a stomach ache or a prolonged stay in the bathroom?

If this is you, it sounds like your digestive system might be in health limbo. And that’s not something you should overlook or consider normal.

If you get an upset stomach after eating, you might blame it on the food, how it was cooked, how it tastes, or the fact that you might just be under the weather. But if you start to notice that your stomach gets angry no matter what or when you eat, it might not be the food that’s giving you issues, but rather a lack of other foods.

Probiotics have been making headlines in recent years, claiming to offer a variety of health benefits ranging from immune system support to digestive system rebalancing. And it’s true -probiotics can do both of those things, and more.

However, it’s important to note that, just like vitamins and minerals, it’s essential that you get your probiotics naturally – not in supplement form. And you can get all the probiotics your body needs when you eat enough probiotic foods.

What are probiotic foods and how do they help digestive issues?

Probiotics are known as “good” bacteria that are naturally found in your digestive tract. They are essential in keeping bad bacteria in check, and help your body break down food and nutrients.

However, good bacteria can become damaged or wiped out from your digestion system. And when that happens, you end up suffering every time you eat until you can replenish your probiotic stockpile.

Taking antibiotics kills all bacteria, good and bad, within your body until the targeted infection is demolished. This means that after your round of antibiotics is finished, you have to rebuild your good bacteria colony.

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In addition, eating foods that don’t contain enough good bacteria can lead to an imbalance in your digestive tract, making it easy for bad bacteria to take over operations. Your intestines are lined with “adherence” sites, or places where bacteria can attach. The more good flora you have latched in your intestinal track, the fewer places bad bacteria will have to make themselves a home.

Probiotics have been known for helping with issues like irritable bowel syndrome (IBS), stomach aches, cramping, diarrhea, constipation, and other digestive issues. And if you find yourself suffering from any of these issues, adding rich probiotic foods into your diet could provide a natural relief.

10 Probiotic Foods To Quell Digestive Issues

1. Yogurt

    Yogurt provide a hearty source of live bacteria cultures, including Lactobacillus and Lactobacillus acidophilus. Science suggests that the real benefits from eating yogurt come from organic varieties of grass-fed animals and forgoing the pasteurization process.

    In addition to digestive help, yogurt is also an excellent source of calcium and vitamin D.

    Try this delicious recipe for a tasty yogurt breakfast parfait.

    2. Kimchi

      Popular in Korea, Kimchi is a fermented side dish made mostly from fermented vegetables, namely cabbage. Fermented foods are well known to contain live bacteria cultures that can help ease digestive issues.

      You can buy kimchi in some supermarkets, or make your own kimchi at home with this recipe.

      3. Kombucha

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        Sticking to the fermented foods list, kombucha is a specially brewed tea that undergoes a fermentation process. Once the tea is brewed, it is stored in containers with a SCOBY, or live bacteria-filled disc. You can infuse kombucha with a variety of flavors, like fruits or ginger, to offset the vinegar-like taste.

        People who drink kombucha have also seen an increase in other areas of their health, such as weight loss and more energy.

        Buying kombucha in the store usually costs upwards of $3 for a 16-oz bottle. It’s much cheaper to make your own, plus you can flavor it any way you wish.

        4. Tempeh

          Tempeh is a meat alternative made from soybeans and chock full of probiotics. You can add tempeh to salads, cook it on the grill, bake it, or sautee it.

          Try this recipe for a grilled tempeh burger – your taste buds might not know the difference.

          5. Miso

            If you’ve ever been to a Japanese restaurant, chances are you’ve tried Miso soup. Miso is a spice made from fermented soybeans, rice, barley or rye. The resulting product is teeming with lactobacilli and bifidus bacteria.

            In addition to helping with digestion, miso is thought to help alkalinize the body and prevent harmful effects from carcinogens.

            Try making your own miso soup at home with this recipe.

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            6. Kefir

              If yogurt were a drink, it would be kefir. This dairy product comes from combining goat’s milk with fermented kefir grains, resulting in a high concentration of lactobacilli and bifidus bacteria. It’s also a good source of antioxidants.

              You can find organic kefir in most grocery stores. If you don’t like the taste of it by itself, here are 5 ways to use kefir as a milk substitute.

              7. Sauerkraut

                A common find in Europe, sauerkraut is the technical term for fermented cabbage. Its sour taste helps to activate your saliva glands, which wakes up your digestive juices. And because it’s fermented, it’s also covered with live bacteria cultures.

                Sauerkraut has been thought to relieve allergy symptoms. It’s also a good source of vitamins A, B, C, and K.

                When using sauerkraut in cooking, it’s best not to heat it, as the heat can damage or kill the good bacteria. Instead, try using it to top off your hot dog, eat it as a side dish, or get a double dose of probiotics with this recipe for mango-kimchi salad.

                8. Apple Cider Vinegar

                  Raw, unpasteurized apple cider vinegar comes from fermented apple juice. As long as you are drinking it raw, you are essentially drinking “the mother,” that is, all the enzymes, proteins, and probiotics that enter the liquid during the fermentation period.

                  In addition to its probiotics, apple cider vinegar may help you lose weight by keeping your appetite in check. It could also help in lowering blood sugar.

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                  For many people, apple cider vinegar doesn’t go down too well on its own. Instead, try this recipe that mixes it with honey.

                  9. Sourdough Bread

                    Compared to other breads, sourdough contains a higher proportion of Lactobacillus to yeast. This leads to a higher production of lactic acid, which leads to less phytic acid, a potentially dangerous acid that can impact digestion. It also helps to “predigest” starches in the grains, which means less work for your body.

                    In addition, sourdough bread is a better option for people trying to lose weight or have high blood sugar, as the heat during baking reduces the availability of starch. It’s also chock full of good stuff like antioxidants, vitamins B1-B6, B12, zinc, potassium, and a host of other things your body needs.

                    Bake your own sourdough loaf with this recipe.

                    10. Pickles

                      Pickles have been long known to hold a treasure trove of probiotics, but it’s not just pickled cucumbers. Whatever vegetables you can pickle, such as beets or olives, you can score a quality source of good bacteria.

                      Pickling foods also help to retain important vitamins, such as A, D, E, and K.

                      Here’s how to pickle your own vegetables at home.

                      If you’re tired to heading straight to the bathroom after every meal, and want to feel more like your old self, a few simple adjustments to your diet could be all you need to conquer digestive problems. And it doesn’t mean giving up everything you love to eat.

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                      Alli Hill

                      Freelance Writer and Marketing Consultant

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                      Last Updated on March 13, 2019

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      Have you gotten into a rut before? Or are you in a rut right now?

                      You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                      1. Work on the small tasks.

                      When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                      Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                      2. Take a break from your work desk.

                      Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                      Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                      3. Upgrade yourself

                      Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                      4. Talk to a friend.

                      Talk to someone and get your mind off work for a while.

                      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                      5. Forget about trying to be perfect.

                      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                      Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                      Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                      6. Paint a vision to work towards.

                      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                      Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                      7. Read a book (or blog).

                      The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                      Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                      Check out the best selling books; those are generally packed with great wisdom.

                      8. Have a quick nap.

                      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                      9. Remember why you are doing this.

                      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                      10. Find some competition.

                      Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                      Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                      11. Go exercise.

                      Since you are not making headway at work, might as well spend the time shaping yourself up.

                      Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                      Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                      12. Take a good break.

                      Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                      Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                      Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                      More Resources About Getting out of a Rut

                      Featured photo credit: Joshua Earle via unsplash.com

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