Джастин Сонненбург - Здоровый кишечник. Как обрести контроль над весом, настроением и самочувствием

На основе молока (обращайте внимание на количество живых бактерий, указанное на этикетке)

Пахта

Крем-фреш

Кислосливочное масло

Сливочный сыр с содержанием микробов

Сметана с содержанием микробов

Кефир

Ласси

Некоторые сыры

Йогурт

На растительной основе

Кимчи

Пикули

Квашеная капуста

На основе злаков или бобовых

Мисо

Натто

Темпе

Другие

Чайный гриб

Немолочные пробиотические напитки

Дети

Рекомендованное количество пищевых волокон, г

1–3 года

19

4–8 лет

25

Мужчины

Рекомендованное количество пищевых волокон, г

9–13 лет

31

14–18 лет

38

19–30 лет

38

31–50 лет

38

51–70 лет

30

> 70 лет

30

Женщины

Рекомендованное количество пищевых волокон, г

9–13 лет

26

14–18 лет

26

19–30 лет

25

31–50 лет

25

51–70 лет

21

> 70 лет

21

Во время беременности

28

Во время кормления

29

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