Brace yourself because probiotics aren’t only found in bottled cultivated milk drinks. It comes in so many delicious foods that you may already be eating or drinking unknowingly, while the amount of live microorganisms swimming in your tummy helps your digestive system.
Besides, knowing which food is high in probiotics will not only limit your knowledge of it being only for digestive issues. According to the Cleveland Clinic, it also boosts immunity, improves nutrient absorption, and may help with mood, allergies, and overall gut health. So, here are some of the best-curated, best-tasting foods that most people and experts recommend for you to eat for better health.
Kimchi
Kimchi isn’t just a side dish, it’s a spicy, crunchy staple in Korean meals that also happens to be packed with probiotics for gut health. Scoop it onto rice or pair it with barbecue, and you’re enjoying a delicious way to care for your belly like Koreans have for generations.
Pickles
Pickles (aka gherkins) are crunchy cucumbers that get their tangy kick from natural fermentation, making them a fun, probiotic-packed snack that’s great for your gut and low in calories. Just watch out for the salty ones and skip the vinegar-based kinds if you’re after those live, friendly bacteria.
Cottage Cheese
Some cheeses, like cottage cheese, come with a bonus—probiotics that are good for your gut. Just make sure to check the label for live and active cultures so you’re getting those friendly bacteria along with the creamy goodness.
Miso
Miso, a beloved staple in Japanese cooking, is not only delicious but also packed with probiotics that support gut health. According to Healthline, its fermentation process adds beneficial bacteria that can aid digestion and boost immunity.
Just a reminder to stir it into warm, not boiling, water to keep those good bacteria alive and thriving.
Yogurt
When it comes to probiotic-packed foods, yogurt is a superstar, loaded with healthy bacteria like Lactobacillus and Bifidobacterium that your gut will love. Most yogurts proudly show a “Live & Active Cultures” seal, but it’s a good idea to check the label and watch out for sneaky added sugars that can steal the spotlight.
Registered dietitian Maria Garcia Luis says yogurt is basically a tasty, natural version of probiotic supplements, making it an easy and delicious way to support your digestive health every day. So pick your favorite cup of traditional, Greek, or dairy-free yogurt and give your gut a happy boost!
Natto
Natto is a unique, sticky Japanese dish full of the probiotic Bacillus subtilis and loaded with protein and vitamin K2 to keep your bones and heart healthy. A 2020 study even found it can help reduce fracture risk in postmenopausal women, making it a delicious way to support your health.
Sauerkraut
This food is shredded cabbage fermented by friendly bacteria, giving it that tangy, salty kick loved especially in Eastern Europe. It’s not only tasty on sausages or as a side but also packed with fiber, vitamins C and K, plus antioxidants that help keep your eyes healthy.
Go for unpasteurized sauerkraut to get all those live probiotics since pasteurization zaps the good bacteria. And remember, it’s pretty high in sodium, so enjoy it in moderation.
Traditional buttermilk
Buttermilk comes in two main types: traditional, which is the leftover liquid from making butter and rich in probiotics, and cultured, which is common in American stores but usually lacks probiotic benefits.
Traditional buttermilk is popular in countries like India, Nepal, and Pakistan, and both types are low in fat and calories while providing essential vitamins and minerals.
Kombucha
You get probiotics from kombucha through the natural fermentation process involving a SCOBY. The end result is a tangy, slightly fizzy drink that contains beneficial bacteria and yeasts that survive in the liquid and are ingested when you drink it.
These microbes are believed to support gut health, aid digestion, and possibly boost the immune system. For maximum probiotic benefits, it’s important to consume raw, unpasteurized kombucha, as pasteurization kills off the live bacteria.
Better Gut Health
So there you go! Probiotics are in many everyday foods that support more than just digestion. They help boost immunity, improve nutrient absorption, and may benefit mood and allergies. Including these expert-recommended, probiotic-rich foods in the diet is a simple way to support better gut and overall health.
