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In order to maintain colonization in the digestive tract, probiotics must be taken or eaten regularly.
General recommendations for ingesting 1 to 25 billion colony-forming units (CFUs) daily.
Just to get the point, most store-bought probiotic yogurts, and I suggest going for non dairy ones contain about 1 billion CFUs per serving.
To get the maximum benefit from fermented foods, it’s important to read product labels and choose only those that contain:
active, live cultures
and best if it’s raw, unpasteurized, dairy free and perishable ingredients.
Organic brands are always best since they are not typically heat-treated after fermentation, so more of the good bacteria are present.
Fermented foods as natural probiotic sources can also be made at home. Though the probiotic content will vary by batch, home fermenting is a safe way to ensure that you are ingesting beneficial bacteria, as various cultures around the world have done for centuries.
Examples of Non-Dairy Probiotic Foods include: Fermented meats Fermented vegetables Kimchi Kombucha Kvass Miso Natto Pickled vegetables (raw) Sauerkraut Tempeh and Hempeh.
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