For a healthy gut, you’ll want a balanced microbiome (which is the fancy name for the community of beneficial microbes living in your intestines). While probiotic supplements can help maintain this balance, you can also get a natural boost from everyday foods, which can help save money while also supporting your digestive health.
“Probiotics are live microorganisms, often called ‘good bacteria,’ that help maintain a healthy balance in your gut by promoting the growth of beneficial bacteria and suppressing harmful ones,” says Gillean Barkyoumb, registered dietitian and nutrition expert at Plexus Worldwide (which sells dietary supplements).
“Probiotics are commonly found in fermented foods like yogurt, kefir and sauerkraut, as well as in dietary supplements,” she adds. “Regularly consuming probiotics can support digestion, boost your immune system and may even improve mood and overall well-being.”
Ultimately, probiotics contribute to your digestive health, which in turn can reduce depression, improve mental health, promote heart health, boost your immune system and give your skin a healthy glow. Good gut bacteria can also help promote a healthy metabolism, which can reduce the risks of disorders such as obesity and diabetes. If you want to boost 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 might also try probiotic supplements. Look for labeling that reads, “contains live cultures” or “contains active cultures” in these common probiotic foods.
1. Yogurt
A staple probiotic food, go for yogurt with live and active cultures. Some yogurts are specifically marketed for their probiotic content or to help improve digestion. Yogurt usually has L. acidophilus bacteria, which 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 punch, and it’s made with healthy ingredients like vegetables (most commonly Napa cabbage, carrots, scallions and radish), garlic, red pepper powder, ginger and other spices. It makes a wonderful side and is traditionally served with steamed rice. Kimchi is associated with research regarding anti-cancer, anti-obesity, colorectal health, cholesterol reduction, anti-aging, brain health, immune health and skin health properties.
