Top12 Probiotic Foods That Can Improve Your Gut Health.

Add these foods to your diet for a healthy gut.

You've probably heard how important probiotics are to your gut. But what exactly are probiotics and are they worth the hype? Probiotics are live microorganisms that can help promote the growth of good bacteria in our gut. As such, they help improve gut health.

Probiotics have been found to help with more than just a healthy gut: probiotics have been linked to reducing depression, promoting heart health, boosting the immune system, and improving skin. One theory for why probiotic foods improve our overall health is that it's because good gut bacteria can help promote a healthy metabolism, which can prevent a wide range of disorders like obesity and diabetes.

The best probiotic foods for a healthy gut

If you're interested in getting more probiotics in your diet for gut health, below are 12 excellent probiotic foods without having to search for "foods for a healthy gut." In addition to these foods, you can also try probiotic supplements. Look for labels that say "contains live cultures" or "contains active cultures" on these common probiotic foods.

Yogurt

A standby for getting more probiotics is to eat yoghurt with live and active cultures. Some yoghurts are even advertised to aid digestion or support their probiotic content. According to Harvard Medical School, yoghurt usually has L. acidophilus bacteria. Yoghurt can be a good choice for getting probiotics because it's easy to find, you can find almost any flavor that suits your preferences, and you can easily eat it right out of the container.

Kimchi

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 vegetables (most commonly napa cabbage, carrots, scallions, and radishes), garlic, red pepper powder, ginger, and other spices. It makes a great side dish and is traditionally served with steamed rice.

Kimchi has been linked in research to anti-cancer, anti-obesity, colorectal health, cholesterol-lowering, anti-aging, brain health, immune health and skin health properties.

Pickles

You may be surprised to learn that cucumbers may contain probiotics. However, you need to make sure you buy fermented pickles - you can usually find them in the refrigerated section of the health food aisle. Some brands even advertise their probiotic content. They're trending under the term "healthy pickles," but be sure to read the labels to make sure they contain probiotics. You can also make them at home. Some people even drink or use the juice in which pickles are fermented. Note that pickles tend to be high in sodium.

Leaven

Sourdough starter has lactic acid bacteria. The starter is an environment where yeast and good bacteria multiply by consuming water and flour. Natural prebiotics and probiotics are cited in research as one of the benefits of sourdough bread. It is also associated with better blood glucose control, reduced cholesterol, lower risk of diabetes, reduced risk of cardiovascular disease, and better weight control. Plus, it makes a pretty good sandwich.

Kefir

Kefir is fermented milk made from kefir grains. It starts out as normal cow's or goat's milk, and then a colony of yeast and milk bacteria called kefir is added to the milk. The mixture is left to ferment for about a day and 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 yoghurt.

Kombucha

Kombucha is a healthy drink that has become more mainstream in recent years. You can find it in the beverage aisle of large grocery stores. This drink is actually a fermented tea, so you get the health benefits of tea with the probiotic support of a fermented drink. It is made by adding strains of bacteria, yeast and sugar to black or green tea, resulting in a probiotic vibe to the drink. It ferments for about a week or more until a mushroom-type structure grows on top. The fungus is filtered out to create new kombucha.

Sauerkraut 

This German comfort food is a fermented cabbage, which is made by lacto-fermenting the vegetable in its brine and some salt. As part of the traditional fermentation process, probiotics are in the end product.       

But this is another product where you have to buy probiotic sauerkraut or make your own. Many brands use vinegar and sugar or are pasteurized, which reduces the growth of bacteria and kills probiotics. Common canned sauerkraut is usually made with vinegar, or it's pasteurized (or both).     

Miso soup 

This Japanese comfort food is served as a side to many meals. Miso itself is a paste that is typically made from fermented soybeans and works as a condiment to make sauces, spreads and soup stock. Miso soup uses this paste for the stock. Because miso is another fermented food type, it also packs the probiotic punch. Miso soup works great with larger meals, or makes a nice, light lunch on its own.   

Apple cider vinegar  

Apple cider vinegar is twice-fermented apple juice. Apple cider vinegar has been making its rounds for years as a popular health supplement. It has natural probiotics from the fermentation process. Cleveland Clinic states that most studies on apple cider vinegar's benefits are small, but many people also use it for anything from calming acid reflux to weight loss. It has a strong flavor, so if you don't like the idea of taking it directly, you can add it to salad dressing, marinades or pickling. 

Some cheese 

Certain types of cheeses actually have probiotics. According to Harvard Health, cheeses that are aged and then not heated afterward tend to have probiotics. Examples can include Swiss, Gouda, cheddar, Edam, Gruyere, cottage cheese and provolone. So the good news is that many popular cheese types have probiotics, including a healthy bowl of cottage cheese with some fruit added.  

Pickled vegetables  

Along the same lines as the kimchi and pickles above, you can also look into any healthy pickled vegetables that list as having probiotics. One idea is to look into lacto-fermented escabeche, a pickled dish from Mexico that can contain all vegetables. Or you can make a fermented Giardiniera, which is an Italian pickle relish. Using fermented pickled vegetables is also a great way to shop local and preserve vegetables for use out of season.

Buttermilk

Buttermilk may seem like a drink out of Little House on the Prairie, but traditional buttermilk can be an excellent source of probiotics. The term buttermilk covers different types of fermented dairy beverages, but traditional buttermilk is the liquid skimmed out of the butter-making process. The trick is that you have to avoid cultured buttermilk, which is the most common type in supermarkets and usually does not have probiotics.    

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.