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If you want a healthy gut, you need a healthy microbiome, the system of microbes that live in your gut. You can use probiotic supplements to keep your microbiome in balance, or you could save a little money and get probiotics from the foods you already eat.
“Probiotics are live microorganisms, often called ‘good bacteria’, that help maintain a healthy balance in the gut by promoting the growth of beneficial bacteria and suppressing harmful bacteria,” says Gillian Barcumberegistered dietitian and nutrition expert in Plexus Worldwide (who sells nutritional supplements).
“Probiotics are commonly found in fermented foods such as yogurt, kefir and sauerkraut, as well as dietary supplements,” she adds. “Regular consumption of probiotics can aid digestion, boost your immune system, and can even improve mood and general well-being.”
After all, probiotics contribute to your digestive health, which in turn can reduce depressionimprovement mental healthencouragement heart healthboost your immune system and give yours the skin healthy glow. Good gut bacteria can also help promote healthy metabolismwhich can reduce the risks of disorders such as obesity and diabetes. If you want to improve your gut health naturally, always consult your doctor first.
What are the best probiotic foods to eat for a healthy gut?
If you want more probiotics in your diet, below are 12 excellent probiotic foods. In addition to these foods, you can also try probiotic supplements. Look for a label that says “contains live cultures” or “contains active cultures” on these common probiotic foods.
1. Yogurt
A basic probiotic food, choose yogurt with live and active cultures. Some yogurts are marketed specifically for their probiotic content or to improve digestion. Yogurt usually has L. acidophilus bacteriawhich can promote the growth of good bacteria in your gut. Yogurt is a great option because it’s widely available, comes in a variety of flavors to suit your taste, and can be eaten straight from the container.
2. Kimchi
Kimchi is a traditional Korean side dish made by fermenting vegetables with probiotic lactic acid bacteria. Kimchi can give you that probiotic kick and is made with healthy ingredients like vegetables (most commonly Napa cabbage, carrots, onions, and radishes), garlic, paprika, ginger, and other spices. It makes a great side dish and is traditionally served with steamed rice. Kimchi is associated with research on anti-cancer, anti-obesity, colorectal health, cholesterol-lowering, anti-aging, brain health, immune health, and skin health properties.
3. Pickles
You might be surprised to learn this pickles may contain probiotics. You just need to make sure you buy fermented pickles, which are usually found in the refrigerated section of the health food aisle. Some brands even advertise probiotic content. These are popular under the term “healthy pickles,” but be sure to read the labels to make sure they contain probiotics. You can even make them at home. Some people also drink or use the juice in which the pickles have been fermented. Note that pickles in jars are high in sodium.
4. Sourdough
Sourdough contains lactic acid bacteria. Starter is the medium in which yeast and good bacteria grow by consuming water and flour. Natural prebiotics and probiotics have been cited in research as one of the benefits from sourdough bread. It is also associated with better blood sugar control, reduced cholesterol, lower risk of diabetes, reduced risk of cardiovascular disease and improved weight control. It also makes a pretty good sandwich bread.
5. Kefir
Kefir is fermented milk made from kefir grains. It starts out as normal cow’s or goat’s milk, and then a grain-like yeast and lactic acid bacteria colony called kefir is added to the milk. The mixture is allowed to ferment for about a day and then the milk is filtered from the grains, creating the kefir drink. The resulting drink is a a powerful probiotic which actually contains more probiotics than yogurt.
6. Kombucha
Kombucha is “preferred for fermented botanicals,” Barcumb says. “This magical potion has been called the ‘immortal elixir of health’ because of its ability to maintain the health and well-being of the entire body while preventing disease. High-quality kombucha is full of probiotics and amino acids that will help your body digest sugar, and it’s also a great natural hangover cure.”
This drink is actually fermented tea, so you get the health benefits of tea with the probiotic boost of a fermented drink. It is produced by adding strains of bacteria, yeast and sugar to black or green tea, resulting in an environment conducive to probiotics in the drink. It ferments for about a week or more until it has a mushroom-like consistency on top. The fungus is filtered to make new kombucha.
7. Sauerkraut
This German comfort food is fermented cabbage made by lacto-fermenting a vegetable in a salt brine. Probiotics are part of the traditional fermentation process the final product.
However, this is another product where you need to specifically purchase probiotic sauerkraut or make your own. Many brands use vinegar and sugar or are pasteurized, which reduces bacterial growth and kills probiotics. Regular canned sauerkraut is usually made with vinegar or pasteurized (or both).
8. Miso soup
This Japanese food is served as a side dish to many dishes. Miso is a paste that is usually made from fermented soybeans and works as a seasoning for making sauces, spreads and soup. Miso soup uses this paste for the broth. Since miso is a fermented food, it is packaged the probiotic punch. Miso soup works great with larger meals, but it’s also a nice, light lunch on its own.
9. Apple cider vinegar
Apple cider vinegar is twice fermented apple juice. Apple cider vinegar has been around for years as a popular health supplement. It has natural probiotics from the fermentation process. Despite its benefits need further researchmany people also use it for everything from soothing acid reflux to weight loss. It has a strong flavor, so if you don’t like to take it straight, add it to salad dressings, marinades or pickling liquid.
10. A little cheese
Some types of cheese have probiotics. For example aged cheeses which are not heated then they tend to have probiotics. Examples include Swiss cheese, Gouda, Cheddar, Edam, Gruyere, cottage cheese, and provolone. The good news is that many popular types of cheese have probiotics, including a healthy bowl of cottage cheese topped with fruit.
11. Pickled vegetables
Similar to the kimchi and pickles above, you can also look for pickled vegetables that specifically contain probiotics. One idea is to look for lacto-fermented escabeche, a sour dish from Mexico that can contain a wide variety of vegetables. Or you can make fermented giardiniera, an Italian pickle. Using fermented pickled vegetables is also a great way to shop local and preserve vegetables for use out of season.
12. Buttermilk
Buttermilk may seem like a Little House on the Prairie drink, but traditional buttermilk can be an excellent source of probiotics. Buttermilk encompasses a variety of fermented milk beverages, but traditional buttermilk is the liquid skimmed off from the buttermaking process. The trick is to avoid cultured buttermilk, which is the most common type found in supermarkets and usually has no probiotics.
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