There are two ways to get more good bacteria into your gut: fermented foods and dietary supplements.

 

Fermented foods are considered the more natural source of probiotics. On the other hand, probiotic supplements, available over the counter, are generally used to address specific health conditions and are not typically recommended for daily or long-term use unless advised otherwise by a healthcare professional.

 

 

10 Foods Filled With Probiotics | TIME

 

 

 

 

Top benefits of probiotic foods 

 

 

Probiotic foods offer several potential benefits for human health. Here are some of the top benefits associated with consuming probiotic-rich foods:

 

Improved gut health: Probiotics help maintain a healthy balance of beneficial bacteria in the gut, which is crucial for digestive health and proper nutrient absorption. They can support a healthy microbiome and promote regular bowel movements.

 

Enhanced immune function: Given the gut’s close connection to the immune system, probiotics are known to stimulate and regulate immune responses. By fostering a balanced immune system, they may help reduce the risk of certain infections and bolster overall immune function.

 

Reduced digestive disorders: Probiotics have been found to alleviate symptoms of various digestive disorders, including irritable bowel syndrome (IBS), bloating, gas, and diarrhea. They can help restore gut flora balance and improve gastrointestinal symptoms.

 

Management of antibiotic-associated issues: Antibiotics often disrupt your gut’s natural bacterial balance, potentially causing issues like antibiotic-associated diarrhea. Probiotics can help mitigate this by replenishing beneficial bacteria, thus lowering the risk of such digestive upsets.

 

Potential mental health benefits: There is emerging research indicating a connection between the gut and the brain, often referred to as the gut-brain axis. Some studies suggest that probiotics may have a positive impact on mental health conditions such as anxiety, depression, and stress, although further research is needed in this area.

 

Support for skin health: Probiotics may play a role in maintaining healthy skin. Some evidence suggests that probiotic supplementation or topical application may improve skin conditions like acne, eczema, and rosacea.

 

Potential heart health benefits: Certain probiotic strains show promise for heart health, with associations to reduced LDL cholesterol and blood pressure; however, further research is necessary to fully understand these benefits.

 

Improved vaginal health: Probiotics, especially Lactobacillus strains, can help maintain a healthy vaginal microbiota, which may prevent conditions like bacterial vaginosis and yeast infections.

 

It’s important to note that individual responses to probiotic foods can vary, and the specific benefits may depend on the strains and doses of probiotics consumed.

 

 

 

 

Top 20 probiotic foods to support gut health

 

There are several probiotic-rich foods that can provide beneficial bacteria to support gut health. Here are some examples of the best probiotic foods:

 

Yogurt: Yogurt is a classic probiotic food; just be sure to choose varieties labeled with live or active cultures, like Lactobacillus or Bifidobacterium strains.

 

Kefir: Kefir is a fermented milk drink, similar to yogurt but with a thinner consistency and tangy flavor, that’s rich in various probiotic strains.

 

Sauerkraut: Sauerkraut, a fermented cabbage, is an excellent source of probiotics, especially Lactobacillus bacteria. To ensure live cultures, always opt for unpasteurized varieties.

 

Kimchi: Kimchi, a traditional Korean side dish crafted from fermented vegetables like cabbage and radishes, is rich in beneficial bacteria, including Lactobacillus and Bifidobacterium strains.

 

Kombucha: Kombucha is a fermented tea beverage rich in probiotic cultures, produced by fermenting sweetened tea with a SCOBY (symbiotic culture of bacteria and yeast).

 

Miso: Miso is a fermented paste, a staple in Japanese cuisine, created by fermenting soybeans with koji (a type of fungus). It often contains the beneficial probiotic strain, Bacillus subtilis.

 

Tempeh: Tempeh is a fermented soybean product that originates from Indonesia. It contains natural probiotics and is a good source of protein as well.

 

Pickles: Opt for traditional pickles made through fermentation, not just vinegar, as they are a source of live probiotic cultures.

 

Greek-style yogurt: Greek-style yogurt is strained to remove whey, resulting in a thicker texture. It often contains probiotic cultures and can be a good source of protein.

 

 

 

 

Natto: Natto, a traditional Japanese dish made from fermented soybeans, contains the probiotic Bacillus subtilis and is recognized for its strong flavor and sticky texture.

 

Sourdough bread: Authentic sourdough bread made through the natural fermentation process can contain beneficial lactic acid bacteria.

 

Buttermilk: Traditionally fermented buttermilk contains probiotics, making it a versatile option to enjoy as a beverage or use in your cooking and baking.

 

Kvass: Kvass is a traditional Eastern European fermented beverage made from rye bread, beetroot, or other vegetables. It contains beneficial lactobacilli.

 

Apple cider vinegar: Unfiltered apple cider vinegar that contains the “mother” (a cloudy substance) can have probiotic properties. It is best consumed in small amounts, diluted with water.

 

Nondairy yogurts: Plant-based yogurts, crafted from coconut, almond, or soy milk, can also be fortified with probiotic strains, providing excellent options for those with lactose intolerance or following a vegan diet.

 

Fermented soy products: Apart from tempeh, other fermented soy products like soy sauce, miso paste, and natto can provide probiotic benefits.

 

Pickled vegetables: Pickled vegetables made through fermentation, such as pickled cucumbers, carrots, or beets, can contain beneficial bacteria.

 

Water kefir: Water kefir is a fermented beverage, made from water, sugar, and kefir grains, offering a dairy-free, probiotic-rich alternative to traditional kefir.

 

Coconut milk kefir: Kefir made with coconut milk can provide probiotics while offering a dairy-free option for those with lactose intolerance or following a vegan diet.

 

Ginger beer: Homemade ginger beer, when fermented, can serve as a probiotic-rich beverage containing live cultures.

 

 

Remember that the probiotic content and strains can vary among different brands and preparation methods. It’s important to read product labels, choose options with live cultures, and consider incorporating a variety of probiotic foods to support a diverse gut microbiota.

 

 

And when in doubt that you cannot meet your probiotic needs through food alone, take a supplement!

 

 

Align Probiotic is the #1 doctor-recommended brand

 

For over 15 years, Align Probiotic has been the #1 probiotic recommended by Gastroenterologists—nearly twice as often as other brands. Developed by gastroenterologists and backed by over 20 years of research, Align owes its consistent recommendation to its unique strain, Bifidobacterium 35624. This trusted supplement is also gluten- and soy-free, vegetarian, and doesn’t require refrigeration.

 

 

 

Shop at The Vitamin Shoppe

 

 

 

Jarrow Formulas On-The-Go Immune Booster

 

This immune booster features two clinically studied and supported ingredients, DE111 (a probiotic strain) and PreforPro (a patented prebiotic), which work together to promote beneficial gut bacteria for daily immune and digestive health. This formula is also vegan, non-GMO, and gluten-free.

 

 

 

Shop at The Vitamin Shoppe