12 Probiotic Rich Foods To Keep Your Gut Healthy

You don't need to rely on supplements to consume probiotics. You can find these living microorganisms in everyday foods, right in your refrigerator. They benefit the gut microbiome, aid digestion, can help with irritable bowel syndrome and even lift your mood. several Reddit users.

Many probiotic-rich foods are easy to find at your local grocery store and easy to add to your diet. From yogurt to fermented vegetables, these foods will help keep your gut balanced and support your overall well-being.

What are probiotics?

“Probiotics are live microorganisms, often called 'good bacteria,' that help maintain a healthy balance in the gut by promoting the growth of good bacteria and suppressing bad bacteria,” he said. Barkumbe boysregistered dietitian and nutrition expert in Plexus worldwidewhich sells nutritional supplements.

“Probiotics are commonly found in fermented foods such as yogurt, kefir and sauerkraut, as well as in dietary supplements,” she added. “Regularly taking probiotics can support digestion, strengthen your immune system, and even improve your mood and overall well-being.”

To help you determine which foods high in probiotics are right for you, we've compiled a helpful list below. But before you change your diet, be sure to consult your doctor first.

What are the best foods high in probiotics to eat for gut health?

If you want to add more probiotics to your diet, below are 12 great probiotic-rich foods. In addition to these products, you can also try probiotic supplements. Look for labels on these common probiotic products that say “contains live cultures” or “contains active cultures.”

1. Yogurt

Probiotic-rich staple: yogurt with live and active cultures. Some yogurts are marketed specifically for containing probiotics or improving digestion. Yogurt usually has L. acidophilus bacteriawhich can promote the growth of beneficial bacteria in the gut. Yogurt is a great option because it is widely available, comes in a variety of flavors to suit everyone's tastes, 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, so it can give you a probiotic effect. It is made with healthy ingredients such as vegetables (most commonly Napa cabbage, carrots, green onions and radishes), garlic, ginger, red pepper powder and other spices. This is a wonderful side dish and is traditionally served with steamed rice. Kimchi has been linked to research into cancer control, obesity, colon health, cholesterol reduction, anti-aging, brain health, immunity and skin health properties.

3. Pickles

You might be surprised to know that pickles can contain probiotics. Be sure to buy fermented pickles, which can usually be found in the refrigerated section of health food departments. Some brands even advertise probiotic content. They tend to use the term “healthy pickles,” but be sure to read nutrition labels to make sure they contain probiotics. You can even make them at home. Some people drink or use the juice in which the pickles are fermented. Note that canned pickles tend to be high in sodium.

4. Sourdough

The starter contains lactic acid bacteria. A starter is a medium in which yeast and beneficial bacteria grow through the consumption of water and flour. Natural prebiotics and probiotics are cited in studies as one of the benefits of sourdough bread. It is also associated with better blood glucose control, lower cholesterol, reduced risk of diabetes, reduced risk of heart 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 with regular cow's or goat's milk, and then grain-like yeast and a colony of lactic acid bacteria called kefir are added to the milk. The mixture is left to ferment for about a day, and then the milk is filtered from the grains, producing a kefir drink. The resulting drink is powerful probiotic it actually contains more probiotics than yogurt.

6. Kombucha

Kombucha is “an ideal choice of fermented botanicals,” Barkumbe said. “This magical potion has been called the “Elixir of Immortal Health” because of its ability to maintain health and wellness throughout the body while preventing disease. High-quality kombucha is filled with probiotics and amino acids that will help your body digest sugar, and is also a great natural hangover cure.”

This drink is a fermented tea, so you get the health benefits of tea from the probiotic boost of the fermented drink. It is made by adding strains of bacteria, yeast and sugar to black or green tea, resulting in a probiotic environment for the drink. It ferments for about a week or more until a mushroom texture appears on top. The mushroom is filtered to obtain new kombucha.

Read more: Signs your gut is unhealthy and how to fix it, according to a gut health expert

7. Sauerkraut

This German comfort food is actually fermented cabbage made by lacto-fermenting the vegetables in a brine with salt. As part of the traditional fermentation process, the final product contains probiotics. However, this is another product for which you will have to specifically buy probiotic sauerkraut or make your own. Many brands use vinegar and sugar or are pasteurized, which reduces bacterial growth and kills probiotics. Canned sauerkraut is usually cooked with vinegar or pasteurized (or both).

8. Miso soup

This Japanese dish is served as a side dish for many dishes. Miso is a paste usually made from fermented soybeans that is used as a food seasoning to make sauces, spreads and soup stock. Miso soup uses this paste as its broth. Since miso is a fermented food, it is packaged probiotic punch. Miso soup goes great with larger meals, but it also makes a nice light lunch.

9. Apple cider vinegar

Apple cider vinegar is double-fermented apple juice. It has been popular as a popular health supplement for many years. It contains natural probiotics obtained through a fermentation process. Its advantages further research is neededbut people also use it for everything from calming acid reflux to weight loss. It has a strong flavor, so if you don't like to take it directly, add it to salad dressing, marinades, or marinade liquid.

10. Some cheese

Some types of cheese contain probiotics. For example, aged cheeses. which are not heated after this, probiotics are usually taken. Examples include Swiss cheese, Gouda, cheddar, Edam, Gruyere, cottage cheese and provolone. The good news is that many popular cheeses contain probiotics, including a healthy bowl of cottage cheese and fruit.

11. Pickled vegetables

Just like kimchi and pickles, you can also look for any pickled vegetables that specifically list probiotics. One idea is to try lacto-fermented escabeche, a pickled dish from Mexico that can contain a wide variety of vegetables. Or you can make fermented giardiniera, an Italian pickled cucumber. Using fermented pickled vegetables is also a great way to shop locally and preserve vegetables for use out of season.

12. Buttermilk

Buttermilk may seem like a drink straight out of Little House on the Prairie, but traditional buttermilk can be a great source of probiotics. Buttermilk includes various types of fermented milk drinks, but traditional buttermilk is the liquid produced during the butter production process. The trick is to avoid cultured buttermilk, the most common type in supermarkets, which usually does not contain probiotics.