Yogurt and Kefir
Yogurt and kefir are cultured dairy containing healthy, or “friendly,” bacteria that promote digestive health and may help prevent infections caused by harmful bacteria. Probiotics may help restore intestinal health and relieve constipation in some people, according to the University of Maryland Medical Center.
For best results, regularly consume yogurt or kefir with “live active cultures” such as lactobacillus, sacchromyces boulardi or bifidobacteria.
Adding fiber-rich fruits, such as berries or prunes, ground psyllium husk or wheat germ, to your yogurt and yogurt-based smoothies may provide additional benefits.