12 Best Probiotic Foods for Gut Health

probiotics They are live microorganisms that can help promote the growth of good bacteria in our bodies Gut. They are not only essential for a healthy gut but for our overall well-being.

Probiotics have been associated with reducing depression, promoting heart health, and Strengthening the immune system And get better skin. One theory as to why probiotic foods improve our overall health is that good gut bacteria can help promote a healthy metabolism, which can prevent a wide range of disorders such as obesity and diabetes.

The best probiotic foods for a healthy gut

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If you are interested in getting more probiotics in your diet Gut healthHere are 12 excellent probiotics, without the Google search for “foods for a healthy gut”. In addition to these foods, you can also try them Probiotic supplements. Look for the label that says “contains live cultures” or “contains active cultures” on these common probiotic foods.


Prepare to get more probiotics is to eat yogurt with live and active cultures. Some yogurts are advertised to aid digestion or boost their probiotic content. According to Harvard Medical School, yogurt typically contains L. acidophilus bacteria.

Yogurt is a good choice because it’s easy to find, you can buy any flavor that matches your preference and you can eat it straight from the container.


Kimchi is a traditional Korean favorite made by fermenting vegetables with probiotic lactic acid bacteria. Kimchi can give you a probiotic punch, along with healthy foods like greens (mostly napa cabbage, carrots, scallions, and radishes), garlic, red chili powder, ginger, and other spices. It makes a great side dish and is traditionally served with steamed rice.

Kimchi is associated with research related to anti-cancer, anti-obesity, colorectal health, cholesterol-lowering, anti-aging, brain health, immune health, and skin health properties.


You may be surprised to learn that pickles can contain probiotics. You should make sure to buy fermented pickles—they’re usually found in the refrigerated section of the health food aisle. Some brands even advertise probiotic content. They trend under the term “healthy pickles,” but be sure to read labels to make sure they contain probiotics. You can even make them at home. Some people even drink or benefit from the juice in which the pickle is fermented. Note that mixed pickles are high in sodium.


Sourdough starter contains lactic acid bacteria. The starter is the environment in which yeast and good bacteria grow by consuming water and flour. Natural prebiotics and probiotics were included in the research as one of the benefits of sourdough bread. It is also associated with better blood glucose control, lower cholesterol, lower risk of diabetes, lower risk of cardiovascular disease, and better weight control. Also, it makes a good sandwich.


Kefir is a fermented milk made from kefir grains. It starts as regular cow’s or goat’s milk, then grain-like yeast and a lactic acid bacteria colony called kefir are added to the milk. The mixture is left to ferment for about a day, then the milk is filtered from the grains, resulting in a kefir drink. The resulting drink is a powerful probiotic that contains more probiotics than yogurt.


Kombucha is a healthy beverage that has made its way more into the mainstream in recent years. You can find it in the beverage aisle of major grocery stores. This beverage is actually a fermented tea, so you’re getting the health benefits of tea with the probiotic boost from the fermented beverage. It is made by adding strains of bacteria, yeast, and sugar to black or green tea, resulting in a probiotic-happy beverage joe. It ferments for about a week or more until it develops a mushroom-type consistency on top. The mushrooms are filtered to make fresh kombucha.


This German comfort food is fermented cabbage made by lactose fermenting vegetables in brine and some salt. As part of the traditional fermentation process, probiotics go into the final product.

But this is another product where you have to buy or make your own probiotic sauerkraut. Many brands use vinegar or pasteurized sugar, which reduces bacterial growth and kills probiotics. Canned sauerkraut is usually made from vinegar or pasteurized (or both).

Miso soup

This Japanese comfort food is served alongside many meals. Miso is a paste usually made from fermented soybeans that serves as a seasoning for making sauces, spreads, and soup stocks. Miso soup uses this paste for the stock. Because miso is another type of fermented food, it packs a probiotic punch. Miso soup works great with larger meals or makes a nice light lunch on its own.

Apple cider vinegar

Apple cider vinegar It is twice fermented apple juice. Apple cider vinegar has been making its rounds for years as a popular health supplement. Contains natural probiotics from the fermentation process. The Cleveland Clinic states that most studies on the benefits of apple cider vinegar are small, but many people also use it for anything from soothing acid reflux to losing weight. It has a strong flavor, so if you don’t like eating it straight, add it to salad dressings, marinades, or marinades.

some cheese

Certain types of cheese contain probiotics. According to Harvard Health, aged and unheated cheeses tend to contain probiotics. Examples include Swiss, Gouda, Cheddar, Edam, Gruyere, cottage cheese, and provolone. So the good news is that many popular cheeses contain probiotics, including a healthy bowl of cheese with some fruit added.

Pickled vegetables

Similar to the kimchi and pickles above, you can also consider any healthy pickled vegetables that are listed as containing probiotics. One idea is to consider buttermilk-fermented escabeche, a pickled dish from Mexico that can contain all vegetables. Or you can make fermented giardinera, an Italian pickle relish. Using fermented pickled vegetables is also a great way to shop local and preserve vegetables for out-of-season use.


Buttermilk may sound like a drink from Little House on the Prairie, but traditional yogurt can be an excellent source of probiotics. Buttermilk covers different types of fermented dairy drinks, but traditional buttermilk is the skimmed liquid from the butter-making process. The trick is to avoid buttermilk, which is the type most commonly found in supermarkets and usually doesn’t contain probiotics.

The information in this article is for educational and informational purposes only and is not intended to provide health or medical advice. Always consult a physician or other qualified healthcare provider with any questions you may have about a medical condition or health goals.

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