4. Yogurt and kefir
Research suggests that foods and drinks containing probiotics, or live bacteria, can treat and prevent some ailments and help bolster our immune system. Both yogurt and kefir, which is a fermented beverage similar to thin yogurt, are often rich in live bacteria. In some foods, the bacteria doesn’t survive processing, so read the labels to make sure the products contain live and active cultures. The amount you need to get a health benefit is specific to each type of bacteria; however, including low-fat or fat-free yogurt and kefir as a snack or side several times a week is a smart choice.