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Probiotics, Prebiotics, and Symbiotics: Which to Choose for Gut Health

Probiotics are live bacteria that support gut microbiota balance, improving digestion and strengthening immunity. Good sources of probiotics include yogurt, kefir, sauerkraut, and miso. Prebiotics are fiber-rich foods that feed beneficial bacteria, helping them thrive. You can find prebiotics in vegetables like onions, garlic, and asparagus, as well as whole grains. Symbiotics combine probiotics and prebiotics, creating a synergistic effect. Options here include yogurts with added fiber or specialized supplements. The choice depends on your goals, but incorporating all three is ideal for comprehensive gut health.

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Katya Elmalek
Katya Elmalek, a nutritionist and preventive medicine physician with 13 years of experience, co-authored a book on healthy eating and won the Women Brand 2024 award. She co-owns the beauty brand Inlissa and runs a health blog focused on nutrition, anti-aging, and weight loss.

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