9 Probiotic Foods That Aid Digestion

Your gastrointestinal system is home to trillions of bacteria that make up your gut microbiome. Maintaining the ideal balance of good and bad bacteria is crucial for optimal digestion. Eating probiotic foods helps populate your gut with beneficial microbes for excellent digestive health.

Read on to learn more about these probiotic powerhouses!

Probiotic Pick #1: Yogurt

Yogurt is likely the food people think of first when it comes to probiotics. This fermented dairy product usually contains strains like Lactobacillus bulgaricus and Streptococcus thermophilus.

These live microbes can benefit digestion by:

• Producing lactase enzymes to improve lactose tolerance
• Crowding out and killing off harmful bacteria
• Reducing diarrhea caused by antibiotics
• Easing IBS and IBD symptoms
• Improving regularity and stool consistency

When buying yogurt, look for brands listing live and active cultures. Avoid added sugars. Enjoy plain Greek yogurt to get extra protein. Those with dairy sensitivities can opt for coconut or almond yogurt.

Probiotic Pick #2: Kefir

Similar to yogurt, kefir is a fermented milk product. It contains unique yeast and lactic acid bacteria strains that provide probiotic power.

The diverse microbial community in kefir makes it especially beneficial for digestion. Studies show kefir may help:

• Boost immune function
• Kill off pathogenic bacteria
• Reduce lactose intolerance and diarrhea
• Improve IBS, IBD, and digestive symptoms

Try including kefir smoothies, kefir soda, kefir popsicles, or simply drinking kefir milk daily. Look for plain, unsweetened varieties to limit added sugars that feed harmful bacteria.

Probiotic Pick #3: Kombucha

This trendy fermented tea provides a fizzy, tangy dose of probiotics. Kombucha is made by fermenting tea with a symbiotic culture of bacteria and yeast (SCOBY).

The typical microbes you’ll find in kombucha include:

• Gluconacetobacter
• Acetobacter
• Lactobacillus
• Pediococcus
• Bacillus subtilis

Research shows kombucha may improve:

• Digestion and gut function
• Cholesterol levels
• Blood sugar control
• Immunity and inflammation

Enjoy kombucha plain or flavored as a refreshing probiotic drink. Be careful of added sweeteners. And always opt for pasteurized brands to be safe.

Probiotic Pick #4: Sauerkraut

Sauerkraut is made from shredded cabbage fermented by lactic acid bacteria. It provides a crisp, tangy dose of natural probiotics.

Eating sauerkraut can contribute beneficial microbes such as:

• Lactobacillus plantarum
• Lactobacillus brevis
• Lactobacillus bulgaricus
• Pediococcus pentosaceus

Studies indicate sauerkraut may:

• Boost digestion and nutrient absorption
• Reduce bloating, gas, and constipation
• Support immunity and overall gut health

Try raw, unpasteurized sauerkraut for the most probiotics. Add sauerkraut to sandwiches, soups, and bowls, or eat it alone as a gut-healthy side dish.

Probiotic Pick #5: Kimchi

Kimchi is a spicy Korean dish usually made from fermented cabbage or radishes. Like sauerkraut, it supplies beneficial lactic acid bacteria.

Kimchi microbes that can benefit your gut include:

• Lactobacillus kimchii
• Lactobacillus brevis
• Lactobacillus plantarum
• Leuconostoc mesenteroides

Studies on kimchi show the potential to:

• Slow digestion and control blood sugar
• Reduce inflammation and obesity
• Fight harmful bacteria and cancer cells
• Boost gut health and immunity

Mix kimchi into Asian noodles or rice dishes. Or eat it alone as a probiotic-packed vegetable side. Start with small amounts if you’re new to it.

Probiotic Pick #6: Pickles

Pickles are cucumbers that have been pickled in brine, vinegar, or another liquid solution. Along with providing crunch, pickles can supply probiotics.

Some probiotic species found in pickle brines include:

• Lactobacillus plantarum
• Lactobacillus mesenteroides
• Lactobacillus brevis
• Lactobacillus casei
• Pediococcus pentosaceus

Benefits of probiotic pickles may include:

• Improved digestive function
• Enhanced mineral absorption
• Protection against pathogens
• Regulation of inflammation

Opt for raw, naturally fermented pickles like kimchi and sauerkraut overcooked, vinegar-packed varieties. Or make easy lacto-fermented pickles at home.

Probiotic Pick #7: Miso

Miso is a staple in Japanese cuisine, a savory fermented paste made from soybeans and grain. Miso provides probiotics along with protein, vitamins, and minerals.

Common probiotic strains in miso are:

• Aspergillus oryzae
• Lactobacillus delbrueckii
• Candida versatilis
• Bacillus subtilis

Miso benefits digestion by:

• Increasing good bacteria
• Supporting gut barrier function
• Improving nutrient absorption
• Relieving constipation

Use miso to make broths, sauces, and marinades, or add to recipes for a probiotic boost. Opt for unpasteurized miso if possible.

Probiotic Pick #8: Tempeh

Tempeh is made from cooked soybeans fermented with a live culture. The firm, cake-like blocks supply probiotics and plant-based protein, fiber, manganese, and more.

Tempeh contains probiotics like:

• Rhizopus microsporus
• Rhizopus oligosporus
• Aspergillus oryzae

Research indicates tempeh can:

• Improve cholesterol levels
• Increase nutrient bioavailability
• Modulate inflammation and immunity
• Support a healthy microbiome

Try baked or fried tempeh as a meat substitute. It has a nutty mushroom flavor. Add it to stir-fries, sandwiches, and tacos too. Choose organic, non-GMO tempeh.

Probiotic Pick #9: Natto

Natto is a popular probiotic food in Japanese cuisine. It consists of fermented soybeans, developing a slippery, sticky texture and strong taste.

Natto is abundant in Bacillus subtilis bacteria. Studies show natto may help with the following:

• Digestion and gut barrier protection
• Bone and cardiovascular health
• Immunity and anti-aging
• Allergies, eczema, and asthma

Mix natto into rice, soups, dips, and salad dressings. The strong ammonia-like odor can be off-putting at first. Start with small amounts and work your way up.

Boost Your Gut Health with Probiotic Foods

Eating a variety of probiotic foods helps populate your gut with health-promoting microbes. They provide live cultures that support digestion, immunity, inflammation, and beyond.

Aim to include at least a few probiotic foods in your diet daily. Read labels and look for raw, unpasteurized fermented options if you can find them. Limit added sugars that feed harmful bacteria.

Schedule a consultation with me to learn more about optimizing your gut health through probiotics. Just click below to book. I look forward to working with you!

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