Taking steps to improve your gut health is about much more than healthy digestion. Per the Cleveland Clinic, it also helps keep your immune system functioning optimally and supports your nervous system and endocrine system. What you eat can have a powerful impact on the good bacteria living in your gut—and filling your plate with the best probiotic foods for gut health is an excellent place to start.
Meet the expert: Tara Gidus Collingwood, M.S., R.D.N., a registered dietitian nutritionist and sports nutrition consultant based in Florida.
First, a quick primer: Probiotics are the tiny microorganisms (mostly bacteria and yeast) living in your gut that support your health. They’re also naturally found in certain foods. When you take in these beneficial bugs, they can help your body fight disease-causing bacteria and prevent infections like yeast overgrowth, explained Tara Gidus Collingwood, M.S., R.D.N., a registered dietitian nutritionist and sports nutrition consultant based in Florida.
But they also do much more than that. According to the National Institutes of Health (NIH), probiotics may help fight digestive issues, inflammatory bowel disease, high cholesterol, and obesity. And while you can take them in supplement form, you can also ingest them in the form of fermented foods. (One note: Because heat can kill probiotics—they are alive, after all—some store-bought, canned foods might not have these beneficial bugs in them, said Gidus Collingwood.)
Read on to discover easy and tasty sources of probiotics, along with how to enjoy them.
Best probiotic foods for gut health
Kefir
Kefir is a powerhouse of probiotics; one cup of Lifeway’s lowfat kefir, for instance, contains 12 strains of beneficial bugs, including Lactobacillus, a type of bacteria that is thought to prevent and treat diarrhea, and Bifidobacteria, which may help prevent and treat gastrointestinal disorders, according to research.
Bonus: Because kefir is fermented—meaning the sugars are being gobbled up by the active bacteria—the drink is up to 99 percent lactose-free. “People who can’t have milk or yogurt can often tolerate kefir,” said Gidus Collingwood.
It’s also an excellent source of calcium at 316 milligrams (mg) per cup, and packs 9 grams (g) of protein, which is more than you’d find in one large egg, per the U.S. Department of Agriculture (USDA).
Get your fix: You can glug this tangy drink alone (just be prepared to pucker—in a good way), sweetened with fresh fruit, or added to a smoothie, said Gidus Collingwood.
Greek yogurt
Like kefir, Greek yogurt contains plenty of probiotics. For example, Chobani plain nonfat Greek yogurt contains five different strains of live and active cultures. Greek yogurt also packs a seriously impressive 14 g of protein per 5.3-ounce serving.
It’s also high in riboflavin, a B vitamin which helps keep our cells healthy, and minerals like calcium and potassium to build strong bones and keep our kidneys and heart functioning, respectively, added Gidus Collingwood.
Get your fix: You can eat Greek yogurt and fruit for breakfast or a snack, but it’s more versatile than you might think. Gidus Collingwood recommended using Greek yogurt as a base in dips, or added to soups, sauces, and smoothies.
Fresh sauerkraut
Naturally fermented foods like fresh sauerkraut (which hasn’t been heated) also contain probiotics. Sauerkraut is a source of lactic acid bacteria, which research shows play a key role in maintaining gut microbiome diversity and may help strengthen the immune system and fight inflammation.
Sauerkraut is made from cabbage, so it also packs a helping of fiber (about 3 g per cup) and a dose of potassium, vitamin C, and B vitamins. Plus, “it has phytonutrients common to cruciferous vegetables that have been found to have cancer-fighting properties,” said Gidus Collingwood.
One drawback, she noted, is that sauerkraut can be pretty high in sodium. One cup of store-bought sauerkraut contains nearly 950 mg, per the USDA, or about 40 percent of your recommended daily value. Make sure to practice moderation or make your own with less salt at home.
Get your fix: Sauerkraut makes a delicious stand-alone side dish, but you can also use it as a topping on burgers or sandwiches.
Fresh pickles
As with sauerkraut, fresh pickles (pickled cucumbers) are also an excellent source of probiotics. According to a study in Scientific Reports, eating pickles daily may help strengthen the gut microbiome and the immune system.
Just make sure to choose the fresh kind, not the canned variety, said Gidus Collingwood. And don’t go overboard, as pickles can also be high in sodium.
Get your fix: Sure, you could eat them one salty piece at a time, but they also add a nice crunch to burgers, tuna salads, and potato salads.
Miso
Miso, or fermented soybean paste, is another source of probiotics, mainly the lactic acid bacteria also found in sauerkraut. And unlike most vegetarian protein sources (like pea and hemp), soy is a complete protein, said Gidus Collingwood, meaning it contains all nine of the essential amino acids your body can’t make on its own.
Each tablespoon of miso contains about 2 g of protein, along with about 634 mg of sodium, per the USDA.
Get your fix: Miso lends a rich, salty flavor to foods. Add the paste to soups, vegetable dishes, and even condiments. It also comes in a few different colors (like white, red, and somewhere in between) that vary in intensity. If you’ve never tried it, go with white miso, since it tends to be more mild in flavor.
Kombucha
This fizzy brew has gained a cult following thanks, in large part, to its high probiotic content. Traditionally, kombucha is made with black tea and sweetened with sugar; after that, the “starter bacteria” is added in the form of a SCOBY, a jelly-like pancake that sits at the top of the tea to spur the fermentation process. According to research in Nutrients, kombucha contains Bacillus coagulans, a heat-resistant strain of bacteria commonly used in probiotic supplements that has been shown to improve digestion and strengthen the immune system.
Get your fix: You can make your own kombucha, but you’re probably better off buying it pre-made, at a supermarket. It’s deliciously refreshing over ice.
Tempeh
Tempeh, or fermented soybeans, contains lactic acid bacteria including Limosilactobacillus fermentum, which research suggests may help improve cognitive function in older adults. One 100-gram serving also contains 412 mg of potassium and a whopping 20 g of protein.
Get your fix: Tempeh is commonly used as an alternative to meat, so switch things up and use it as the protein base in a stir-fry or salad, said Gidus Collingwood. You can slice it or crumble it, then use it the same way you would ground meat.
Kimchi
Made from cabbage, red peppers, onions, and radishes, this Korean fermented staple contains Firmicutes and Proteobacteria, along with a wide variety of different probiotic strains. It’s also a good source of other nutrients, including beta-carotene (the bright pigment in sweet potatoes that acts as an antioxidant), calcium, and fiber (2.4 g per one-cup serving).
Get your fix: You can make kimchi and eat it as a side dish, but you can also use it to spice up hot dogs, ramen noodles, and sandwiches.
This article was originally published in 2018 and has since been updated.
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