The foods richest in probiotics are fermented foods, such as sauerkraut, kefir, miso soup, kombucha, yogurt, and tempeh. Vegetable pickles are also a good source.

Also make sure to add foods rich in fiber and therefore prebiotics to the menu, which will feed the probiotics and ensure a good overall balance.

On your shopping list:

• whole grains (oats, quinoa, brown rice)
• sourdough bread with wholemeal or semi-wholemeal flour
• legumes (lentils, chickpeas)
• vegetables (leeks, broccoli, cabbage)
• fruits (apple, pear, banana, berries)

“ It’s time to get back to basics by putting fresh produce, seasonal fruits and vegetables on the menu ,” recommends Claire Borwin, nutritionist and dietitian.

Tip #1: Beware of Processed Foods

Processed foods with additives and preservatives cause the most inflammation, leading to waste and metabolic clogging. Also limit red meat and dairy products, which are acid-forming.

Tip #2: Stop inflammation

Long live the omega-3s found in oily fish, camelina oils, and rapeseed oils, which should be consumed daily. They contain essential polyunsaturated fatty acids that are antioxidants and anti-inflammatory.

Tip #3: No limit on raw vegetables

Include vegetables with minerals and prebiotics on your menu several times a day. They contain fiber that helps probiotics feed and regenerate.

Eat a bowlful of vegetables with every meal, including breakfast. This ensures that prebiotics reach the colon intact to nourish the probiotic-rich intestinal flora.

Tip #4: Spice up your day

Turmeric, ginger, and cinnamon are spices that fight bad bacteria and maintain a balanced microbiota. Add them to your protein smoothies or collagen lattes .