You can test probiotic supplements at home by adding them to about 4 oz of cold milk and leaving them for 24-48 hours to see if it reacts with the milk. If it curdles, or becomes a yogurt like consistency – then it’s viable.

On the other hand, you can effectively reap the benefits of probiotics by drinking kombucha or coconut kefir, which you can actually make yourself with kefir grains. If that sounds like too big an undertaking, choose an organic low sugar kombucha from your health food store.

Probiotic – or fermented – foods provide a great amount of nutrients and phytochemicals. Sauerkraut and fermented vegetables are SUPER easy (and cheap!) to make yourself. Literally get a jar, add water, salt, veggies, cover – put in a cupboard for 3-10 days. Poof! Probiotics.

There are also prebiotic foods – foods that gut bacteria eat and need to proliferate. Chicory root, artichoke, dandelion greens, asparagus are all good prebiotic options. The key here is to get fiber all the way to the good bacteria that live in the last parts of our colon.

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