Some studies show that probiotics may help to normalize bowel movements in people living with IBS. Irritable bowel syndrome (IBS) is a disorder of the intestine that can cause diarrhea, cramps, gas, and constipation. While it’s a little hard to pinpoint what causes this condition, links have been drawn to food sensitivity, brain-gut interactions, as well as bacterial overgrowth.
Kefir is a dairy-based drink that often contains more probiotics and protein than regular yogurt. A 2021 review article published in Frontiers in Nutrition indicates that consuming kefir may help improve your gut microbiome by reducing inflammation and gut permeability. Additionally, research, such as a 2021 study in PharmaNutrition, suggests that kefir may help reduce your risk of cardiovascular disease. As with yogurt, check the ingredients label to limit added sugar.Our 3-Ingredient Overnight Berry Muesli is the perfect breakfast for your busy mornings. Yogurt is considered the go-to player of probiotic foods because it has a flavor and texture that’s generally appealing to Western palates. The number and type of bacteria species can vary depending on the yogurt brand.
If you’re looking to improve your gut health, incorporating probiotic foods into your diet is a great place to start. Probiotics are live beneficial bacteria that can help balance the levels of good and bad bacteria in your gut, leading to improved digestion and overall well-being.
This article will include a number of specific probiotic foods and how to know if a food actually contains beneficial bacteria and yeasts. The WGO notes that the optimal dose of probiotics depends on the strain and product. The organization therefore recommends that clinicians who advise their patients to use probiotics specify the probiotic strains, doses, and duration of use that studies in humans have shown to be beneficial [3].
When buying yogurt, look for organic, grass-fed varieties that are made from goat’s or sheep’s milk. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Our team aims to be not only thorough with its research, but also objective and unbiased.
Aged cheeses like Parmigiano Reggiano, cottage cheese, or any artisanal cheese at your local farmers’ market (if made from raw milk) are rich in microorganism cultures that enhance the gut’s microbiome. Certain cheeses can be a source of probiotics, especially if they’re made from unpasteurized milk. For cheese made or imported into the United States, the FDA mandates that it must use pasteurized milk, which kills off the resulting cheese’s probiotic benefits. To be sure that you’re getting buttermilk that is rich in probiotics, be sure to pick a container with an “active cultures” label. And, according to a recent review published in Frontiers in Microbiology, kefir contains up to 61 different species of bacterial and fungal species.
These studies and meta-analyses show that exposure to probiotics during pregnancy and in early infancy might reduce the risk of developing atopic dermatitis in children. Today, fermented foods that contain live cultures of microorganisms, AKA probiotics, are all the rage for the health benefits they possess. Probiotics are essential for improving gut health and the process of digestion. A recent review published in Current Pharmaceutical Biotechnology indicates that there may also be links between the use of probiotics and the prevention of anxiety and depression. For yogurt and kombucha, try to choose types that have little to no added sugar since a high-sugar diet has been linked with unhealthy changes in the lining of the gut wall and microbial community. So, some foods, including certain fermented foods, like yogurt, as well as dried fruits, snack bars and more, may be enhanced with a particular probiotic strain.
1. Yogurt
Yogurt is one of the most well-known probiotic foods available. It contains live cultures such as Lactobacillus and Bifidobacterium, which can help promote healthy gut flora. When choosing yogurt, opt for varieties that are labeled as containing “live and active cultures” to ensure you’re getting the most benefits.
2. Kimchi
Kimchi is a traditional Korean dish made from fermented vegetables, typically cabbage and radishes, seasoned with spices. This spicy and tangy condiment is not only delicious but also packed with probiotics like Lactobacillus kimchii. Adding kimchi to your meals can help support your gut health.
3. Kefir
Kefir is a fermented milk drink that is similar to yogurt but has a thinner consistency and a slightly tangier taste. It is rich in probiotics, including strains like Lactobacillus acidophilus and Bifidobacterium bifidum. Incorporating kefir into your diet can help improve digestion and boost your immune system.
4. Sauerkraut
Sauerkraut is another popular probiotic food made by fermenting cabbage. It is a good source of probiotics like Lactobacillus plantarum and Pediococcus pentosaceus. Consuming sauerkraut can help promote the growth of beneficial bacteria in your gut and aid in digestion.
By including these probiotic foods in your diet regularly, you can help support a healthy gut and improve your overall well-being. Remember to consume a variety of probiotic-rich foods to ensure you’re getting a diverse range of beneficial bacteria for optimal gut health.
