8 Gut Health Delights: Natural Probiotic Foods you’ll Love

Want a healthier gut? Give your gut the support it deserves with these eight tasty, natural probiotic foods that are as beneficial as they are delicious.

Probiotics, the good bacteria in certain foods, help support digestion, improve nutrient absorption, and strengthen your immune system. From yogurt to sauerkraut, these foods are as tasty and nurturing to your gut. Incorporate these probiotic-rich options into your diet for a flavorful way to support your digestive wellness every day.

Benefits of Probiotic Foods for Better Health

Natural probiotic foods are delicious and rich in naturally occurring probiotics that support your health. While supplements are popular, fermented foods offer a natural, excellent source of probiotics.

Did you know fermenting grains into sourdough bread makes it easier for your body to absorb essential vitamins and minerals? That’s what the 2021 study “Enhancing Micronutrients Bioavailability through Fermentation of Plant-Based Foods” published in Fermentation details.

Later, Cureus summarizes the available literature in “Role of Probiotics in Human Health.” This analysis asserts, “Infections of the digestive tract, irritable bowel, lactose intolerance, allergies, infections of the urogenital tract, cystic fibrosis, and various cancers can all be prevented and treated with probiotics.”

If you haven’t already, speak with your doctor regarding gut health and explore the options together. Avoid making dietary changes before consulting a specialist.

8 best natural probiotic foods you’ll love

There are plenty of probiotic options to buy or make at home if you’re looking for an easy way to level up your wellness routine. These foods are delicious and packed with beneficial bacteria, from fermented vegetables to yogurt and kefir.

“As a tradition from my childhood, we make homemade sauerkraut, curd cheese, and pickles every single year for the whole winter. Since I got my Instant Pot, I have been making yogurt every week, which is tastier and cheaper than store-bought.”

— Zuzana Paar, Low Carb No Carb

Yogurt

Yogurt is a long-standing cultural food eaten worldwide. Making yogurt involves fermenting milk with live bacteria cultures, such as Lactobacillus bulgaricus and Streptococcus thermophilus. These bacteria convert the lactose in milk into lactic acid, which gives yogurt its characteristic tanginess and thick texture.

Yogurt and other fermented dairy products offer multiple health benefits, including: 

• Yogurt and fermented dairy products improve lactose digestion and tolerance.
• Regular consumption links to lower risks of breast and colorectal cancers.
• It helps in managing type 2 diabetes and supports weight maintenance.
• Promotes cardiovascular, bone, and gastrointestinal health.

Select from various options, including regular, Greek, and Icelandic yogurt. Non-dairy choices like soy or coconut milk yogurt are also available for those with dietary preferences or restrictions. Enjoy it plain, top it with fresh fruit and honey, or use it as a base for smoothies and salad dressings.

Sauerkraut

Sauerkraut, a traditional fermented cabbage dish, holds a rich history and cultural significance throughout Europe. Make sauerkraut by mixing finely shredded cabbage with salt and leave it to ferment for a few days or up to several weeks. Homemade sauerkraut is easy enough, even for beginners. You can make variations with green, red, or Chinese cabbage by adding caraway seeds, juniper berries, or apples for extra flavor.

Health benefits of sauerkraut:

• Improves nutrient absorption: Fermented sauerkraut helps absorb lactose, iron, and other nutrients.
• Restores gut health: Probiotics in sauerkraut improve digestion, restore gut health, and ease IBS and constipation.
• Reduces cancer risk: Sauerkraut may protect against DNA damage and lower breast cancer risk.
• Supports heart health: Vitamin K2 prevents calcium buildup in arteries, reducing heart disease risk.
• Boosts brain health: Probiotics protect the brain, improve mood, and reduce stress.
• Aids weight loss: Low in calories and high in fiber, sauerkraut promotes satiety and fat loss.
• Boosts immunity: Probiotics enhance immune function and fight infections.
• Strengthens bones: Vitamin K2 improves bone density and lowers fracture risk.

Sauerkraut is often served as a side dish or condiment with sausages, pork, and sandwiches. It also works well in recipes like soups, stews, and casseroles.

Kimchi is a similar but different fermented cabbage dish from Korea. It is spicy and contains radish, chili peppers, garlic, and ginger.

Kombucha

In recent years, kombucha has gained popularity thanks to its distinctive flavor and growing interest in probiotic-rich foods. Originating in China, this fermented tea beverage is available in a variety of flavors, from fruity to floral, catering to diverse taste preferences. 

Kombucha offers a wide range of health benefits, including:

• Kombucha helps detoxify the body, stimulates liver function, and improves overall organ health, including the immune system.
• Rich in polyphenols, kombucha protects against oxidative stress, reducing the risk of cardiovascular disease and cancer while also alleviating inflammation.
• Has potent antimicrobial properties, fighting off bacteria and fungi, including harmful foodborne pathogens.
• It reduces inflammation and may help prevent or treat cancer by targeting cancer cell proliferation.
• The probiotics in kombucha aid digestion, improve gut flora balance and help prevent conditions like IBS, bloating, and constipation.
• May assist in weight loss by promoting satiety and reducing fat accumulation.
• The beverage supports improved skin and hair, reducing acne and promoting general beauty benefits.
• The probiotics and organic acids in kombucha help reduce stress, support mental health, and even improve mood and cognition.

Some people enjoy drinking kombucha straight from the bottle, chilled, while others prefer it served over ice. Many like to garnish their kombucha with fresh fruit or herbs to enhance the flavor and presentation. Kombucha also makes an excellent base for both creative cocktails and refreshing mocktails.

“After spending far too much money on store-bought ferments, I learned how to ferment my vegetables at home. It’s so much easier than you’d think and extremely cost-effective.”

— Gina Matsoukas, Running to the Kitchen

Pickles

Pickles are a popular food made by pickling, which preserves vegetables and fruits in a solution of vinegar, water, and spices. Did you know pickles are made using a variety of vegetables like carrots, cauliflower, and onions, as well as fruits like lemons and mango? You can even make pickled eggs, but cucumbers are the most common.

Nutritional and Health benefits of fermented pickles: 

• Lowers serum cholesterol
• Immunity booster and prevent cellular damage
• Protector from diabetes
• Antimutagenic activity
• Broad spectrum antimicrobial, auto-aggregation and co-aggregation 
• Improve digestion and enhance gut microbiome
• Enhance sensory qualities and shelf-life
• Warehouse of valuable nutrients and antioxidant

Cucumber pickles often serve as a condiment on hamburgers, hot dogs, and salads. They also make a great snack on their own or an ingredient in recipes like pickle chips.

Buttermilk

Buttermilk is a fermented dairy product traditionally made by churning cultured milk or cream. It can also result from fermenting low-fat or skim milk with bacterial cultures, which gives it its tangy flavor and thicker consistency.

Here are the health benefits of buttermilk: 

• Can help stop the growth of certain cancer cells, especially in the colon.
• Helps reduce bad cholesterol (LDL) and triglycerides, improving heart health.
• Strengthens the immune system and may reduce fever.
• May help lower blood pressure through specific peptides.
• Shows the potential to protect against certain infections, such as rotavirus.

In the U.S., “buttermilk” usually means the liquid left after churning butter, while in other cultures, it refers to various fermented dairy beverages used for cooking and drinking.

In India, spiced buttermilk, known as “chaos” is a popular refreshing drink flavored with spices like mint, ginger, and green chili.

Cheese

Cheese is made from milk by coagulating the milk protein (casein). It comes in various forms, textures, and flavors, depending on factors like the type of milk used (cow, goat, sheep, etc.), the method of production, and the ripening process. Cheese is a good source of milk proteins, calcium, phosphorus, and fat-soluble vitamins. 

Cheese is a popular food among Americans and one that naturally contains probiotics. Harvard Medical School found the highest probiotic levels in aged cheeses that aren’t heated or cooked.

Cheese with probiotics offers several health benefits:

1. It helps improve digestion and can reduce issues like diarrhea and inflammation in the intestines.
2. Probiotics in cheese can strengthen the immune system by increasing protective cells in the gut,
3. Probiotics may lower harmful bacteria in the mouth, reducing the risk of cavities and oral infections.
4. Cheese can assist people with lactose intolerance by helping with the breakdown of lactose.

Examples include soft and hard cheese like Swiss, provolone, Gouda, cheddar, Edam, and Gruyère. Serve cheese as a snack or appetizer with fruits, nuts, or cured meats. 

Kefir

Kefir is a fermented milk drink made through the fermentation of lactic acid and alcohol by bacteria and yeasts. Originating from the Caucasus Mountains, it is prepared by inoculating milk with kefir grains, which are a mix of bacteria and yeasts. Has been consumed for centuries by various cultures, including the people of Russia, Turkey, and the Middle East. Kefir contains beneficial microorganisms, including Lactobacillus, and is rich in vitamins, amino acids, and other nutrients.

Here are the health benefits of kefir:

• Probiotic properties help digestion and gastrointestinal issues (diarrhea, irritable bowel syndrome, chronic constipation).
• Kefir can inhibit harmful bacteria and support the immune system.
• It may help reduce the risk of certain cancers.
• Kefir has shown potential in protecting tissues from oxidative damage.
• Promotes immune system function.
• Can help decrease inflammatory responses in the body.
• Contains beneficial bacteria and yeasts that help the body absorb nutrients better.

Drink it plain or flavored with fruits, honey, or spices. You can also strain the whey and produce a soft kefir cheese for spreading on bread and crackers.

Miso

Miso is a traditional fermented food widely used in Japanese cuisine. It is made by fermenting soybeans with beneficial microorganisms such as Aspergillus oryzae, yeast, and bacteria. This fermentation process produces a paste with a savory flavor and distinct aroma. Miso can also be made using rice, barley, or a combination of both with soybeans. The microbial community involved in miso fermentation plays a key role in developing its distinct umami flavor, aroma, texture, and nutritional profile.

There are several notable variations of miso, each with its flavor profile and uses. The most common types include:

• White miso or shiro miso with a milder and sweeter taste.
• Red miso has a more robust and saltier flavor.
• Mixed miso or “awase” miso is a combination of different types of miso.

Here are the health benefits of miso: 

• Miso helps improve gut health due to its probiotics.
• It supports your immune system with beneficial microbes.
• Miso provides essential vitamins, minerals, and protein, contributing to overall health and well-being.
• May help improve cholesterol and protect the heart.
• Contains compounds that might help reduce cancer risk.
• Its antioxidants may support liver function.
• Can aid in weight control and reduce fat build-up.

Miso is commonly used as a seasoning, especially in miso soup, and is also incorporated into various dishes such as dressings, marinades, stews, casseroles, and even sweets, adding depth of flavor and nutritional benefits.

In conclusion

Incorporating natural probiotic foods like kefir, miso, and kimchi into your meals is an easy and effective way to support gut health and overall well-being. Packed with beneficial bacteria and enzymes, these foods aid digestion, boost immunity, and help maintain a healthy gut microbiome. Culturally significant and versatile, they’re simple to buy or make at home and can be enjoyed on their own or mixed with other ingredients for added flavor and nutrition.

Work closely with a health practitioner to ensure the right approach to incorporating these foods into your diet for better digestion, a stronger immune system, and protection against chronic diseases.