11 Probiotic Rich Foods for Better Gut Health

I am a firm believer that a healthy gut and probiotic rich foods are a top 3 step(with exercise and solid sleep) for good health and a generally positive attitude. Probiotic rich foods assist with a healthy digestive system. It isn’t concrete yet but more and more research is pointing to the connection between digestive health benefits and a strong immune system, clearer mind, and functioning body.

I don’t know about you but when my digestive health is working properly, I generally have a positive and productive day. Probiotic foods contribute to my gut health working smoothly and properly, here are some suggestions on probiotic foods.

What are Probiotics?

We usually connect bacteria with diseases but probiotics are “good bacteria” and help with keeping our digestive systems running in tip-top shape. We lose good bacteria with antibiotics, sugar, alcohol, tobacco, and chemicals we find in processed foods, probiotics replace the missing good bacteria, helping our digestive systems run the way they should be running. Probiotics are found in foods as well as supplements.

The Gut Microbiota

The gut microbiota similarly called the microbiome, is the gastrointestinal system of bacteria, viruses, fungi, and other microorganisms that work in tandem with our digestive systems to help support energy, immunity, and digestion. It isn’t something we talk about at cocktail parties but our gut microbiome is pretty spectacular when researched under a microscope.

Types of Probiotic Bacteria

Try to say all these probiotic bacteria 5 times fast. Wink.

• Lactobacillus acidophilus

• Lactobacillus bulgarius

• Lactobacillus reuteri

• Streptococcus thermophilus

• Saccharomyces boulardii

• Bifidobacterium bifidum

• Bacillus subtilis

Common Probiotic Rich Foods

These are the most common probiotic foods.

Yogurt

The most popular of many probiotic foods, it is easy to get, and the best to look for are organic grass-fed. Yogurt is not good for your gut health if it is pasteurized.

Apple Cider Vinegar

Consume a small amount of apple cider vinegar every day and it will not only strengthen probiotic intake, but it will also help control blood pressure, assist in weight loss, help reduce cholesterol and improve insulin sensitivity.

Kefir Grains

Kefir originated thousands of years ago in Russia and Turkey and means, “feeling good.” This original fermented product is a combination of milk fermented with fermented kefir grains. It contains anywhere from 10-34 strains of probiotics.

Sauerkraut

Sauerkraut is made from fermented cabbage and is a good source of organic acids but not diverse in probiotics. The organic acids support the growth of good bacteria. Sauerkraut is also a good source of lactic acid bacteria as well as vitamin C.

Tempeh

Tempeh is from Indonesia and is made with a tempeh starter and fermented soybeans. Many use Tempeh as a replacement for animal proteins in dishes like stir fry.

Kimchi

Kimchi is the Koren version of sauerkraut and is a mixture of cabbage fermented with all my favorite spices like garlic, chili flakes, onion, carrots, sea salt and fish sauce for 15 days. It packs a probiotic punch and is very flavorful.

Miso

It is created by fermenting soybean, barley or brown rice with koji. Koji is a fungus. The Japanese use miso as a digestive health aid and miso soup is popular around the world.

Kombucha

The health benefits of Kombucha are digestion support, liver detoxification, and increased energy. Kombucha is a fermented black tea that is started by using SCOBY. Kombucha is a fermented beverage also known for its combination of healthy bacteria and yeast.

Pickles

When looking for the best-pickled vegetables like pickles, be sure to focus on small manufacturers that use only organic ingredients for fermenting foods. Pickles are fermented tasty treats that pack a big probiotic punch.

Buttermilk

Traditional Buttermilk is made from the remnants of churned butter and fermented into a liquid drink. When looking for buttermilk, be sure to make sure it isn’t pasteurized and that it has live cultures. Basic buttermilk at the supermarket does not have either.

Natto

Natto originated in Japan and has many powerful properties such as anti-inflammatories, bolstering immune systems, supporting cardiovascular health, and strengthening digestion. Natto includes a fermented process of soybeans and is very popular in Japan.

Cheese

Always purchase raw and unpasteurized cheese for probiotics, sheep and goat’s milk cheeses are the best probiotic foods. Ramp up your next charcuterie board with live and active cultures.

Health Benefits of Probiotic Rich Foods

The health benefits of probiotic foods are exponential. No each of us is different and it’s important to put the following into perspective, there are so many different good bacteria, it takes the perfect mixture of active cultures for the right formula of probiotic bacteria to have all of the following benefits at once. You have to decide which is most important to you and your gut health and focus on coordinating the best probiotic food for the best results.

• Weight Management

• Healing a Leaky Gut

• Inflammatory Bowel Disease

• Healthier Skin, Including eczema and psoriasis

• Better Breath, It destroys candida

• Increased Energy

• Improved Digestion

• Stronger Immune System

The Importance of Diversity

Diversity in probiotic foods brings the best results in a healthy balance. I like to try one or two at a time for a week to see the results and if I have a positive reaction, I will begin to pair up and put multiple sources of beneficial bacteria on my plate throughout the day.

Incorporate Probiotic Rich Foods

It is a lot easier than you think to incorporate probiotic foods. I swap foods for probiotic foods. For example, I used to consume soda in the afternoon thinking it was my “pick me up,” I decided to switch the soda out for kombucha and to my surprise, the kombucha was a better “pick me up” than the soda and a better gut health choice.

Instead of ice cream after dinner, I swapped it out for Greek yogurt with honey. I slept better, less bloated, and honestly, eating yogurt meant I could consume more probiotic foods than half a cup of ice cream.

Apple cider vinegar was the easiest to add to my diet, every time I made a salad dressing or needed a vinaigrette for vegetables, I used apple cider vinegar instead of any other vinegar. I actually like the flavor, it has a punch to it.

Probiotic Supplements

I am sure at this point you have noticed the difficulty in consuming probiotic rich foods on a daily basis. Of course, it is important to consume these active cultures in their natural form, it is important to get our nutrients as naturally as possible but we don’t always succeed.

Probiotic supplements are a safe way to incorporate probiotics if it is a struggle to add more probiotic foods. Some of these probiotic supplement companies have spent years perfecting beneficial bacteria in a supplement and the health benefits of supplements are just what our digestive health needs.

If you take a probiotic supplement, be sure they have the live cultures and active cultures listed above.

Probiotic Rich Foods During Menopause

Probiotics have been a relief for those in menopause. Research continues to solve the gut brain connection and women over 50 are adamant that the relationship between our digestive systems and the rest of our body during menopause is deep and hard to untangle.

Probiotic foods and probiotic supplements for menopause are a gateway to the relief of hot flashes, brain fog, mental health, bloating, night sweats, weight gain, and self-confidence while undergoing the biggest physical and mental transformation of our lives.

Conclusion

If you love an adventure when it comes to eating, adding fermented foods will not only add flavor and culture and a welcomed change to your dining experience, it will add good gut bacteria for better gut health.

Better gut health strengthens your immune system, supports mental health and makes digestion far more efficient. Please know that if you cannot consistently each foods with healthy bacteria, probiotic supplements are always available and are a great balance to consuming fermented foods naturally.

Have a wonderful time experimenting and remember, be patient and be kind to yourself.