10 probiotic foods for a healthier gut

Adding foods containing probiotics to your diet increases the number of beneficial gut bacteria and supports overall health. Probiotics are found in fermented foods such as yogurt, kefir, and sauerkraut.

Yogurt is a food that is high in probiotics and has a flavor that attracts many people. Common strains used are Lactobacillus bulgaricus and Streptococcus thermophilus. Some types of yogurt may also contain Bifidobacteria.

Yogurt, especially Greek yogurt, is a source of protein and calcium. Eating yogurt can help reduce the risk of type 2 diabetes, osteoporosis, and heart disease.

advice: When buying yogurt, choose plain and unsweetened types. You can add a drizzle of honey or fresh fruit for more sweetness and flavour.

Brands with the “Live and Active Cultures” stamp on the label mean the yogurt contains… At least 100 million live cultures per gram When it was manufactured.

Kefir is a probiotic drink with a tart and refreshing flavour. She has up to 61 beneficial bacterial strainsWhich makes it a versatile source of probiotics.

The bacteria in kefir may support heart health and fight inflammation. It may also treat infections, high blood sugar, high blood pressure, and high cholesterol.

Like yogurt, kefir is a source of protein and calcium. In addition, it is low in lactose, which facilitates digestion for people with lactose intolerance.

Kombucha is a fermented beverage made from green or black tea, sugar, yeast, and bacteria. It is a concentrated source of antioxidants that help reduce inflammation, reduce cholesterol levels, and improve immune health.

Kombucha contains probiotics, but there is not enough human research to determine whether they are beneficial for gut health. Probiotic content varies between products.

Note: Kombucha may contain trace amounts of alcohol. It contains an alcohol by volume (ABV) of less than 0.5%.

Sauerkraut is made by fermenting raw, shredded cabbage with lactic acid bacteria.

The lactic acid bacteria found in sauerkraut may help treat irritable bowel syndrome (IBS), diarrhea, and constipation. It may also boost your immune system.

Fermented pickles are prepared by soaking cucumbers in brine and salt water for several weeks. Natural bacteria such as Lactobacillus They grow during fermentation and produce lactic acid.

Fermentation leads to the production of more antioxidants, which prevents cell damage.

Note: Many store-bought pickles are made with vinegar and do not contain probiotics. You will need to look for refrigerated products that say “fermented” or “live cultures” on the label.

Pickles are also high in sodium, which may be harmful to people with high blood pressure.

Tempeh is a plant protein made from fermented soybeans, which forms probiotics.

Cooking tempeh kills the live probiotics and turns them into paraprobiotics (inactive bacteria). Paraprobiotics may offer similar benefits to probiotics. It may also reduce fatigue, increase muscle mass, and improve athletic performance.

Kimchi is a Korean dish prepared by fermenting cabbage with other vegetables and spices. It’s high in fiber and beneficial bacteria such as Lactobacilli.

What science says: A 2024 study found that eating kimchi daily reduces body fat and improves cholesterol levels by supporting gut health.

Miso is a smooth paste made from fermented soybeans. It adds an umami (rich, savory) flavor to soups, stews, and many Japanese dishes.

Miso is a source of fiber, plant protein and probiotics. It may help prevent obesity, high cholesterol, diabetes, and high blood pressure.

Natto is made from fermented soybeans. It contains a probiotic strain Bacillus subtilisWhich strengthens the intestinal barrier and reduces inflammation. However, more human research is needed.

Natto is high in plant protein, fiber, and healthy unsaturated fats. It is also a source of micronutrients such as:

• Phosphorus
• Potassium
• iron
• Zinc
• Vitamin C
• magnesium
• copper

The most common probiotic strains in frozen yogurt are: Lactobacillus bulgaricus and Streptococcus thermophilus. These bacteria often survive the flash-freezing process, so frozen yogurt can provide gut health benefits.

Frozen yogurt with the “Live and Active Cultures” stamp. It should contain 10 million live cultures per gram At the time of manufacture.

Probiotic foods contain live bacteria that may improve gut health and immune function.

Adding foods containing probiotics to your diet may treat symptoms of conditions such as:

• Diarrhea caused by antibiotics
• Eczema
• High cholesterol
• obesity
• Respiratory infections
• Ulcerative colitis

There are no official guidelines about how many servings of probiotic foods you should eat each day. In general, 1-2 servings daily may support gut health When combined with other nutritious foods.

Ways to incorporate more probiotic-rich foods into your diet include:

• Add kefir to smoothies Or over granola and fruit.
• Choose yogurt and frozen yogurt Using the Live Active Cultures stamp, or make your own.
• Sip on kombucha Instead of traditional soft drinks.
• Stir the miso paste into the soup After removing it from the heat to preserve the probiotics.
• Replace yogurt For mayonnaise or sour cream in recipes.
• Toss sauerkraut, kimchi, or fermented pickles In salads, sandwiches and other cold dishes.