Kefir
Originated from West Asia, kefir is a type of fermented milk with a lot of yeast and bacteria that can benefit your gut health. Depending on specific types, kefir will contain different microorganism species. Some studies have shown that consuming kefir on a daily basis after evening and morning meals can reduce laxatives and improve stool consistency and frequency. Also, this food can increase the stool’s bulk and moisture, thus making it simpler to pass stools. Kefir could be used alone or added to salad dressings and smoothies. You can also mix it with cereals and top with oat bran, chia seeds, flaxseeds, or fruits to add fiber. [2]
