Let’s get right to the point: If you want a healthy gut, you need probiotics. These tiny (but mighty) beneficial bacteria are the unsung heroes of digestion. They work around the clock to keep your digestive system balanced and Works smoothly. Without them, bloating can run rampant. Probiotics are also key to the absorption of all nutrients. What’s the best way to maintain these gut-friendly dynamics? Through probiotic foods. Get an overview of all probiotics, including the best natural sources to add to your diet.
Edie Horstman
Edie is the founder of nutritional coaching company Wellness with Edie. Drawing on her background and expertise, she specializes in women’s health, including fertility, hormonal balance, and postpartum health.
Yes, your gut health matters
It bears repeating: Gut health is basic For our overall well-being. Our digestive system is home to trillions of microorganisms that keep our bodies functioning. If we cannot digest and absorb food properly, our organs cannot function. On the other hand, maintaining a healthy gut (through a balanced diet, probiotic foods, and lifestyle choices) may be the key to staying healthy and avoiding a range of chronic diseases. By supporting your gut, you can also take care of your mental health, immunity, and more.
What are probiotics?
Speaking of gut support, let’s talk about probiotics. After all, without them, the digestive process cannot function. Probiotics are often called “good” or “friendly” bacteria and help keep our gut healthy. This is basic For digestion, cognitive function, nutrient absorption, and immune defense. This complex community of microbes that live in the body (naturally) are incredibly powerful, but we also absorb probiotics from our diet.
Think of your gut as a garden
Ultimately, probiotics play a key role in maintaining intestinal balance. They do this by preventing the overgrowth of harmful bacteria. If you think of your gut as a garden, probiotics are similar to useful plants. They eliminate weeds (harmful bacteria) while promoting a healthy environment. You can add more of these good bacteria to your gut by eating probiotic-rich foods (yoghurt, kefir, sauerkraut, etc.). A balanced gut microbiome can truly change lives. Goodbye, digestive disease!
How do probiotics work?
They compete with not-so-good bacteria. Thanks to certain substances produced by probiotics, they prevent the invasion of pathogenic microorganisms. This, in turn, creates digestive homeostasis. Additionally, probiotics are known to modulate the immune system. This enhances the body’s ability to quickly respond to infection and reduce inflammation.
All in all, probiotics have a dual role: balancing the gut microbiome and boosting immune function.
How many probiotics should you take every day—can you overdose?
This varies. Your needs depend on the type (and strain) of probiotics and your health. But in general, most health professionals recommend aiming for at least 1 billion CFU per day.
Probiotic supplements and probiotic-rich foods contain 1-10 billion colony forming units (CFU) per serving. To put this into perspective, kefir contains 15-20 billion CFU and yogurt contains approximately 6 billion CFU. An overdose is usually nothing to worry about. Probiotics are considered safe when consumed in large amounts, especially when obtained from food.
However, taking too high a dose of probiotic supplements may cause mild side effects of gas, bloating, or stomach upset. Fortunately, these side effects are usually temporary and can be alleviated by gradually increasing your probiotic intake. Consult your healthcare professional before changing your probiotic routine.
Probiotic foods and supplements
As mentioned before, a daily dose of probiotics comes in two forms: probiotic-rich foods or dietary supplements. But is it more cost-effective? Or is a combination the right choice? Depending on your dietary preferences, health needs and lifestyle, the choice is yours. Here’s a breakdown of the two:
probiotic foods
benefit:
- full of nutrition. Probiotic foods (yoghurt, kefir, sauerkraut, kimchi, miso, tempeh, etc.) do double duty. They are rich in probiotics and Provides essential nutrients such as vitamins, minerals and fiber.
- Natural source. Probiotic-rich foods provide a natural and more diverse variety of probiotic strains than most supplements.
- Better absorption. Due to the presence of other nutrients, we can better absorb the probiotics we consume.
- Variety of cooking options. Incorporating probiotic foods (like homemade yogurt!) is a delicious way to enhance your meals with different flavors and textures.
shortcoming:
- Taste and Preference. Some probiotic foods have an acquired taste—they often taste strong and sour.
- consistency. Whether you travel frequently or can’t cook at home, it can be challenging to consume enough probiotic foods (enough) to achieve the health benefits you need.
- Control your diet. If you have any dietary restrictions (i.e. lactose intolerance), it may be difficult to consume a variety of probiotic foods.
probiotic supplements
benefit:
- convenient. Probiotic supplements are easy to take and can be incorporated into your daily routine without the need to prepare specific foods.
- Control dosage. Supplements provide precise doses of specific probiotic strains to easily meet daily needs.
- Various strains. High-quality supplements often contain a blend of strains customized for specific health benefits, such as acne.
shortcoming:
- Low nutritional value. Unlike probiotic foods, supplements do not provide additional nutrients and therefore lack the synergistic effect of food probiotics.
- cost. Probiotic supplements can be expensive, especially high-quality supplements containing multiple strains and high CFU counts.
- Quality variation. The quality and effectiveness of probiotic supplements vary greatly between brands. Make sure you choose a reputable supplement!
Which ones are better?
For most of us, a combination of Both is the best way. This way, you can enjoy the nutritional benefits of probiotic foods while using supplements to address specific health needs (or to ensure continued intake). Of course, if you prefer a more holistic approach, skip the supplements and include as many probiotic foods in your diet as possible. But for convenience and tailored health goals, consider a probiotic supplement containing targeted strains.
8 Probiotic Foods You Should Include in Your Diet
With an emphasis on food as medicine, here are popular probiotic foods that can be used as the base of a meal (or added on the side).
1.Yoghurt
Yogurt is one of the most popular probiotic foods and is made by fermenting milk with live bacterial cultures. When shopping, choose pure organic yogurt or pastured yogurt. If you don’t react well to dairy, try A2 yogurt (easier to digest), goat’s milk yogurt (ideal for people with milk sensitivities) or unsweetened coconut yogurt.
Try this: Homemade yogurt and 19 protein-packed Greek yogurt recipes.
2. Kefir
New to kefir? Similar to yogurt, it is a thinner fermented beverage. Interestingly, kefir contains more probiotics than yogurt and More diverse bacteria and yeasts. Plus, it’s lactose-friendly. The fermentation process breaks down most of the lactose, which is ideal if you are lactose intolerant.
Try this: You can drink kefir on its own, mix it into smoothies, or use it as a base for salad dressings.
3. Sauerkraut
Sauerkraut, made by fermenting shredded cabbage with lactic acid bacteria, is a family favorite. Its history can be traced back to ancient China over 2,000 years ago, where it was originally brewed from rice wine. Not only is sauerkraut rich in probiotics, it’s also rich in vitamin C. Low in calories and high in fiber, sauerkraut is a healthy and satisfying addition to a variety of delicious dishes.
Try this: We love it topped with a healthy spoonful of sauerkraut on top of a nutritious bowl or layered on top of a sandwich.
4. Kimchi
Kimchi is another favorite. This traditional Korean dish is made by seasoning and fermenting vegetables (mainly cabbage and radish) with chili peppers, garlic, ginger and other spices.
Try this: Serve it as a side dish, add it to your favorite rice dish, or use kimchi as a flavor-packed condiment.
5.Miso
Miso is known for its savory flavor, which adds depth and richness to soups, marinades, and condiments. In addition to its incredible taste, miso (Japanese fermented soybean paste) supports digestive health and adds antioxidants to your meals. Miso comes in many types—white, yellow, red—and can be used in both traditional and modern recipes.
Try this: This 30-minute miso pasta recipe is a probiotic-rich weeknight staple.
6. Kimchi (fermented)
If you think all pickles are created equal, think again. Actually there is Four There are different types of pickles, each with their own unique flavor and texture and, more importantly, different health benefits. To keep things simple, avoid shelf-stable neon yellow pickles (the ones that contain yellow dye 5—yikes!), which don’t do anything for your gut health. Instead, opt for fermented dill pickles. They’re made with salt instead of vinegar and have a complex umami flavor. This fermentation process means you’re tasting gut-healthy, microbiome-boosting kimchi.
Try this: We love pickles as a crunchy snack, but you can also use them to bring texture and rich flavor to your favorite savory entrees.
7. Tempeh
Tempeh is another fermented soy product with a firm texture and nutty flavor. It is rich in plant-based protein, vitamins and minerals and Supports gut health. You can grill it, sauté it, or use tempeh in sandwiches, bowls, and salads. It can even be crumbled to mimic ground beef.
Try this: Honey Sriracha and Tempeh Spring Rolls are a quick and satisfying summer lunch.
8. Buttermilk
Last but not least is buttermilk. Traditional buttermilk is rich in probiotics and Lactose friendly. It provides essential nutrients like calcium, vitamin B12 and potassium and is a real treat.
Try this: Buttermilk’s texture enhances the flavor of baked goods, marinades, and dressings, and adds probiotics to your dishes (and smoothies!).
