Best Probiotic Foods: The 8 Foods to Feed Healthy Bacteria in the Gut!

The digestive system is one of the most complex and diverse systems in the human body. It consists of the mouth, esophagus, stomach, small intestine, large intestine, rectum, and anus. It also comprises accessory organs, such as the salivary glands, pancreas, liver, and gallbladder, which produce digestive enzymes to help break down food.

Your body is home to trillions of microbes, such as bacteria, fungi, and viruses, which make up your microbiome. Microbes inhabit various organs, but the most studied ones are the bacteria found in your gut, also known as probiotics.

Probiotics help in digestion, improve immune function, reduce inflammation, and fight off bad bacteria in the gut. Read on to know about the many probiotic foods, how to include them in your diet, their benefits, and more.

What causes a Microbial Imbalance in the Gut?

Contrary to popular belief, a majority of bacteria are beneficial to your health. But when there is a loss of certain bacterial species or a change in relative amounts of bacteria in your gut, it leads to dysbiosis.

Symptoms of dysbiosis include digestive problems, chronic fatigue, acne, aching joints, food intolerance, and more. It is caused due a number of factors, including:

• Stress: We all experience stress once in a while, but chronic or prolonged stress can cause serious damage to your gut microbiome. When you are stressed, your body releases stress hormones, causes autonomic alterations, and increases inflammation in the body. This can alter the composition of your gut microbiome and may trigger or worsen various gastrointestinal disorders. Dysbiosis can also occur due to oxidative stress, which is caused by free radicals in the body.
• Eating habits: Good and bad gut bacteria feed on different types of foods. Friendly gut microbes require fiber-rich foods to flourish, while the bad bacteria thrive on a high-fat, high-sugar diet. Thus, a diet low in fiber means there is lesser fuel for the beneficial or probiotic bacteria, leading to a decreased number and diversity of beneficial gut microbes. Habitual dietary changes seem to have a more profound effect on the gut microbiome than short-term modifications. Also, for better gut health, explore the list of Digestive Superfoods from here and add them to your daily diet as much as possible!
• Lack of physical activity: It’s no secret that exercise is important for our physical well-being, but it also has a significant effect on our gut microbiome. Moderate exercise improves the composition of your gut microbiome, regulates inflammation, promotes carbohydrate metabolism, and helps with the synthesis of short-chain fatty acids. A lack of physical activity may disturb the balance of your gut microbiome and cause dysbiosis. Learn about the Best Gut Moves that you can try doing daily with your daily physical activity.
• Exposure to antibiotics: Antibiotics don’t just wipe off bad bacteria from your body, but also the good ones, which contribute to numerous conditions and diseases. The use of antibiotics and certain other medications may also result in the selection of antibiotic-resistant organisms.

How to include more probiotic foods in your diet?

You can get probiotics through foods, and drinks, as well as through probiotic supplements that have live and active cultures. The recommended daily dosage of probiotics for children is 5-10 billion colony-forming units (CFUs), and that for adults is 10-20 billion CFUs.

Foods

Here are some of the best probiotic foods you must include in your diet.

1. Kimchi
   Kimchi is a popular Korean superfood made with fermented vegetables, such as cabbage, radish, carrots, garlic, ginger, onions, red chili, and sea salt. It contains certain species of lactic acid bacteria that are different from other fermented vegetables and provide unique health benefits.
   • It helps to detoxify your kidney and liver,
   • Treat insulin resistance,
   • Reduce body fat,
   • And regulate blood pressure.
     
     Moreover, it is easy to prepare and include in your diet.
     
2. Yogurt
   Yogurt is a widely available probiotic food that mainly consists of bifidobacteria and lactic acid bacteria. It is a great source of calcium, phosphorus, potassium, riboflavin, and vitamin B12.
   • Consuming yogurt regularly may help reduce blood pressure and increase bone density.
     
     Make sure to choose unpasteurized yogurt to ensure it contains live cultures.
     
3. Miso
   Miso is a fermented seasoning made by fermenting soybeans with salt and koji fungus. It can also be made by mixing other ingredients with soybeans, such as rice, barley, and rye. It is a great source of fiber, vitamin K2, copper, manganese, and plant compounds.
   
   Miso is a versatile food that can be used as salad dressings and marinades, and to flavor gravy dishes. Miso paste is commonly used for miso soup, a traditional Japanese dish.
   • Consuming miso soup has been linked to a reduced risk of stroke and certain types of cancers.
     
4. Sauerkraut
   Sauerkraut is a condiment made by fermenting shredded cabbage with lactobacillus bacteria. It contains fiber, vitamins K1 and K2, potassium, and phytonutrients such as zeaxanthin and lutein. It is also rich in vitamin U, which is helpful in treating all kinds of inflammation-related problems in the gut.
   
   
5. Natto
   Natto is a traditional Japanese dish made by fermenting soybeans and is characterized by a slimy texture. It contains fiber, vitamin K2, manganese, iron, copper, and the enzyme nattokinase, which:
   • Helps dissolve blood clots,
   • Regulate blood pressure and blood cholesterol levels,
   • And help prevent heart disease.
     
6. Pickles
   Pickles are made using vegetables, herbs, spices, oil, and salt under controlled temperatures and environmental conditions. They undergo a process known as Lacto-fermentation and produce lactic acid, which helps:
   • Kill off harmful microbes in the gut,
   • Improve your immune function,
   • And aid in the assimilation of minerals.
     
7. Tempeh
   Tempeh is made with cultured soybean that is compressed into a cake. It is fermented using the fungus R. oligosporus, also known as the tempeh starter. It has a similar texture to that of tofu and has a slightly nutty flavor. It is often used as a meat substitute due to its firm but chewy texture.
   • Soybeans contain phytic acid, which hinders the absorption of certain minerals. Fermentation helps lower the phytic acid content of soybeans.
   • Additionally, fermentation adds vitamin B12 to soybeans, which is not originally present in them.
   • It also has excellent antioxidant properties that help fight off free radicals in the body.
     
8. Some types of cheeses
   Cheese is known for its calcium and protein content, but its probiotic effects often go unnoticed. Certain kinds of hard cheeses and aged cheeses such as Gouda, cheddar, brie, mozzarella, parmesan and even cottage cheese contain probiotics as well as vitamin B12, selenium, phosphorus, and zinc.
   • Studies have shown that moderate consumption of cheese may reduce the risk of osteoporosis and heart disease.
   • To ensure a cheese has probiotics in it, look for food labels like ’active cultures’’ or ‘’live cultures’’ on cheese labels.

Drinks

If you prefer drinking your probiotics, you can try one or more of the following drinks.

1. Kefir
   Kefir is a cultured milk drink that contains a variety of bacterial strains. It is made using kefir grains and has a consistency slightly thicker than buttermilk. Evidence suggests that drinking kefir regularly can reduce inflammation and improve bone density.
   
   Moreover, kefir is almost lactose-free and is suitable for people with lactose intolerance. This is because the bacteria consume the lactose during the fermentation process. But you can also opt for non-dairy kefir variants.
   
   
2. Kombucha tea
   Kombucha is a fermented drink made with green or black tea using acetic acid bacteria or yeast. It helps improve your energy levels, regulates blood sugar levels, and induces sleep. It also contains B vitamins that help dial down stress.
   
   
3. Buttermilk
   There are two types of buttermilk — i) traditional and ii) cultured. Traditional buttermilk is the leftover liquid after churning butter and has a much lower fat content than cultured buttermilk. On the other hand, cultured buttermilk sold in stores is made by adding live cultures to milk. Both traditional and cultured buttermilk have probiotic effects as well as nutrients, such as calcium, phosphorus, riboflavin, and vitamin B12.
   
   
4. Raw Apple Cider Vinegar
   Apple cider vinegar is made by fermenting ground apples with acetic acid bacteria, which produce acetic acid — the main component of vinegar. Apart from probiotics, it also contains potassium, antioxidants, amino acids, and digestive enzymes. Acetic acid improves insulin resistance, which has many health benefits, including weight loss, better energy levels, and regulated hormones.
   
   Moreover, our bodies don’t naturally contain acetic acid bacteria. So, we can benefit greatly from consuming apple cider vinegar, which is the by-product of acetic acid.
   
   
5. Kanji (fermented vegetable drink)
   Kanji is an Indian probiotic drink that contains carrots, beetroot, asafetida, and mustard seeds. Apart from its gut benefits, it is known to boost immunity, aid weight loss, boost digestion, and improve skin health.

Supplements

Supplements are available in the form of pills, powders, or liquids. But these days, more brands are coming up with food products fortified with probiotics, such as ice creams, beverages, and cereals.

Following are some of the most common probiotic strains you will find in supplements.

• L. acidophilus helps reduce cholesterol levels, relieves diarrhea, promotes weight loss, helps prevent and treat symptoms of cold and flu, alleviates allergy symptoms, and relieves eczema.
• L. rhamnosus is useful in treating IBS symptoms, protects against cavities, prevents UTIs, helps treat acne, and increases insulin sensitivity.
• L. casei can be used to treat constipation, inflammatory bowel disease (IBD), lactose intolerance, rheumatoid arthritis, blisters, and oral health problems.
• L. Plantarum helps reduce inflammation, aids weight loss, relieves abdominal pain, regulates bowel movements, and reduces gas and bloating.
• B. bifidium regulates cholesterol, slows down aging, and supports liver health. It also helps to restore your gut microbiome, especially after medication use.
• S. boulardii is a probiotic yeast that is useful in treating and preventing diarrhea, peptic ulcers, and acne.

Recommendations

1. When incorporating the best probiotic foods into your diet to feed healthy bacteria in the gut, Biotics 8 stands out as an excellent partner in this journey. Its expertly formulated blend of probiotics and prebiotics acts as a force multiplier, enhancing the nourishment of your gut’s flora alongside these beneficial foods.

2. Amidst the array of probiotic-rich foods, women seeking to fortify their gut health should not overlook the potential benefits of Your Biology Gut Plus. This supplement is specifically designed to complement the probiotic intake from foods, providing additional support to the unique digestive ecosystem of women and ensuring a holistic approach to gut wellness.

Impact of Diet on the Gut Microbiome

Since the diet is one of the major factors influencing your gut microbiome, it can be strategically used to restore your gut health. The more fiber-rich foods you eat, the more fiber-digesting bacteria colonize your gut. On the other hand, a diet typically low in fiber and other essential nutrients, such as the ‘’western diet’’, stimulates the growth of harmful bacteria and skews the ratio of good and bad bacteria in your gut.

Apart from prebiotics and probiotics, the plant compounds polyphenols also help restore your gut health by stimulating the growth of beneficial microbes in the gut. Polyphenols are found in foods such as fruits, vegetables, tea, coffee, and dark chocolates.

How to prepare and consume probiotic foods?

Here are some tips to include more probiotics in your diet.

• Start small: If you are new to adding probiotic foods to your diet, start small and stick to options that are familiar to you. For instance, if you drink smoothies, try substituting milk with kefir or a scoop of Greek yogurt. Dressings and dips are also great ways to start. Add a spoonful of miso to your favorite recipes to add more flavor or use Greek yogurt for a creamier texture.
• Choose the right preparation methods: You don’t actually want to ‘’cook’’ probiotic foods as heat can destroy the probiotics along with their benefits. But that is not to say that you can’t use them in your recipes. You just have to be careful about when to incorporate them into your dish. Ideally, you should add the probiotic foods right at the end, when you have finished cooking the dish. Alternatively, you may add foods such as sauerkraut or kimchi as a topping or on the side.
• Include multiple Probiotic Foods: Consuming a variety of probiotic-rich foods including fermented foods (because most fermented food items have probiotics) ensures you are getting different bacterial strains and getting all the gut health benefits. This is because different foods contain different bacterial strains and other nutrients. Here are some Gut Health Foods that you can try adding daily.

Probiotic Food Recipe Ideas

Try these probiotic recipes for a healthy gut.

1. Kefir overnight oats 
   This recipe combines the powerful probiotic kefir with fiber-rich oats, which makes it an ideal concoction for your gut microbiome. It also makes a great recipe for meal prep, especially when you don’t have time as they can be stored for a few days in the fridge. If you decide to use store-bought kefir, make sure to use one without any additives. You can also add toppings like nuts, chia seeds, dark chocolate chips, and honey.
   
   
2. Vegan miso noodles
   You can eat your favorite ramen and reap the benefits of probiotics at the same time. This particular recipe ensures that the dish retains its probiotic value. You may go ahead and add onion and garlic to further enhance its flavor and for prebiotic effects. Find out the List of Prebiotic Foods here!
   
   
3. Kimchi breakfast bowl
   Kimchi adds a tangy and fermented flavor to an otherwise plain breakfast. The dish also contains asparagus, which is a great source of prebiotic fiber. This recipe not only makes a wholesome breakfast but is also a great option for lunch or dinner.
   
   
4. Coconut yogurt with berries
   Coconut yogurt has tons of health benefits, but the ones available at stores are laden with sugars and additives. This recipe requires just two ingredients to make coconut yogurt. It is vegan-friendly and is a great option for people with lactose intolerance. Top it with berries of your choice for a delicious serving of prebiotics.
   
   
5. Salad with sesame miso vinaigrette
   This flavourful vinaigrette can be added to salads made with vegetables of your choice, or used as a marinade for grilled meats. If you will be adding the vinaigrette to grilled foods, make sure to do so after you they are done grilling. The recipe calls for white miso, but you can use yellow or red miso as well, depending on your preference and availability.
   
   
6. Fermented guacamole
   Guacamole is a popular dip because of its buttery flavor and creamy texture. Fermenting guacamole makes it even better as it prevents the guacamole from oxidizing and fills it with the goodness of probiotics. It makes a great choice for parties, as it retains its color and doesn’t turn brown like regular guacamole. You can eat it with whole-grain tortilla chips to make a healthful meal. Note that you will need to plan to make it in advance, as it will need a few days to ferment.
   
   
7. Kale salad with Greek yogurt dressing
   Salads are already very healthy, but combining them with healthy fats increases their benefits manifolds. Fats help to absorb the oil-soluble vitamins of vegetables. Moreover, Greek yogurt is a great probiotic food and goes well with fiber-rich veggies. Feel free to customize it according to your taste.

How do Probiotics affect your Digestive System?

Probiotics can improve your digestive health in the following ways:

• Treat digestive issues: Probiotics regulate the nerves that affect your gut motility and allow smooth passage of food through your gut. In addition, probiotics have excellent antioxidant properties and are known to help prevent and treat digestive issues, such as IBS, IBD, colic, constipation, lactose intolerance, ulcerative colitis, and Crohn’s disease.
• Improve nutrient absorption: Probiotics improve the absorption of proteins, vitamins, and minerals. They also help in the breakdown and absorption of certain medications.
• Help lower pH levels: Highly acidic stomach can impair your digestion and cause acid reflux. Probiotics produce lactic acid that helps reduce the pH levels of the stomach and makes the stool move faster through it.
• Relieve diarrhea due to antibiotics: People often experience diarrhea after an antibiotic course as antibiotics disrupt the balance of your gut microbiome. Probiotics replenish your gut microbiome with beneficial bacteria and treat antibiotic-related diarrhea.
• Synthesis of vitamins: Probiotics help synthesize most of the water-soluble vitamins, such as cobalamin, biotin, pantothenic acid, riboflavin, nicotinic acid, folates, thiamine, and pyridoxine, as well as vitamin K.
• Helps break down bile: Bile is a fluid that is produced in the stomach and helps break down fats. Bile is produced in the gallbladder, but it is recycled in the colon by friendly microbes. When we don’t eat probiotic foods in sufficient quantities for our gut, our body can’t re-absorb bile, which leads to bile deficiency.

How Probiotics affect other bodily functions?

Apart from digestive health, probiotics have a significant impact on other health aspects. These include:

• Strengthened immunity: Probiotics help regulate your immune responses by activating toll-like receptors, and controlling the functions of macrophages, T and B lymphocytes, and dendritic cells. They provide a major defense against pathogens through the reduction of systemic inflammation by increasing the expression of adhesion proteins in the epithelial lining of the gut.
• Reduce stress and anxiety Probiotics help produce amino acids such as L-tryptophan as well as neurotransmitters such as serotonin, dopamine, and norepinephrine, which regulate your mood and help relieve stress and anxiety.
• Improved cardiovascular health: Probiotics help lower bad cholesterol and improve good cholesterol levels in the body, thereby improving cardiovascular health.
• Promote restful sleep: Certain gut bacteria stimulate the production of sleep-related hormones and neurotransmitters, such as melatonin and histamine, which regulate your sleep cycles and improve your sleep quality. Experts often recommend taking small amounts of probiotics before your bedtime as it helps your body detox and helps you sleep better.
• Improve insulin sensitivity: Probiotics ferment fiber to produce butyrate, which helps lower your blood sugar levels and improve insulin sensitivity.
• Better skin health: Probiotics help repair your skin’s protective barrier, which helps your skin retain its moisture and maintain homeostasis. It also protects your skin from chemicals, allergens, and other external threats. In addition, probiotics also help reduce cystic acne and eczema.
• Promote weight loss: Probiotics help regulate your hormones, including cortisol, insulin, leptin, and ghrelin. Thus, they can help you lose belly fat and support weight management.
• Relieve sinus: Sinus is closely linked to an impaired immune system and allergic reactions. By regulating your immune responses, probiotics can help relieve sinus and other nasal infections.

Conclusion

Many factors affect the composition of your gut microbiome, including diet, activity levels, stress, and medication use. Probiotics can improve your gut health by restoring the balance of your gut microbiome. This may take anywhere between a few weeks to 6 months, depending on the severity of the dysbiosis. Probiotics are not only important for your digestive health, but they also provide many other health benefits.

It is best to include a wide variety of probiotics in your diet as each type of probiotic provides different health benefits. Probiotics are easy to incorporate into your diet and can be consumed through foods, drinks, and supplements. View 10 Best Probiotic Supplements for Leaky Gut from Here! Or you can try different recipes to see what works for you and your family.