Neither yogurt nor kefir: the probiotic-packed food to prevent bloating in summer

Probiotics have gained prominence in today's diet thanks to their positive effects on intestinal health , especially during the summer, when digestive discomforts such as bloating become more common. These live microorganisms present in fermented foods help balance intestinal flora, strengthen the immune system, and improve digestion.

Regularly consuming probiotics promotes a healthier intestinal environment, capable of acting as a barrier against harmful bacteria. They also compensate for the imbalance that antibiotic use can cause, reducing the onset of symptoms such as gas or diarrhea . Furthermore, as Harvard University highlights, some studies indicate their effectiveness in preventing or treating conditions such as ulcerative colitis , irritable bowel syndrome , and Crohn's disease .

Tempeh: A Natural Source of Probiotics

Among probiotic-rich foods , tempeh has begun to occupy a prominent place in supermarkets and in the diets of those seeking to improve their digestive health. It is an Indonesian product made from fermented soybeans , making it a plant-based alternative with high protein content and functional properties for the body.

Fermenting tempeh not only gives it its characteristic flavor and firm texture, but also reduces levels of phytic acid, an antinutrient that hinders the absorption of essential minerals like iron and zinc. This improves the bioavailability of these nutrients. Furthermore, the fermentation process produces vitamin B12 , a rare element in most plant-based foods.

Tempeh is an ideal option for combating abdominal bloating thanks to its beneficial effect on intestinal flora. It's also an excellent source of plant-based calcium and contains a significant amount of protein, which promotes satiety and helps control appetite. According to the health portal Healthline , a protein-rich diet can stimulate thermogenesis, increasing metabolism and facilitating calorie burning after meals .

A diet with a higher protein content, such as one that includes tempeh, can also reduce hunger pangs, helping to maintain a better nutritional balance. One study found that soy-based snacks with a high protein content helped control appetite, increased feelings of satiety, and contributed to improved overall diet quality compared to those containing a higher percentage of fat. This probiotic can be easily incorporated into any menu. Although it can be consumed raw, it is recommended to cook it in a pan or oven to enhance its flavor. Its compact texture allows it to be easily cut and incorporated into salads, stir-fries, stews, or soups.