Probiotic Rich Foods That Are Super Healthy | Tips + Supplement

Probiotics are pre-existing microbes in your gut.

People with digestive issues like gas, bloating and IBS can prefer foods high in probiotics. It can transform their gut health. Let’s read more in this review.

Probiotics or good gut bacteria offer numerous benefits.

First, they reverse the impact of poor digestion while improving your gut health. with greater gut health, you have smoothly run digestive processes.

Do you know your gut health determines your immune system?

Foods high in probiotics are a vital part of your diet. There are different types of probiotics your body requires.

Adding probiotics food ensures you get them in abundance.

This article acknowledges the best natural probiotics foods. First, let’s understand the importance of healthy gut microbes in the first place.

Why Do You Need Probiotics? [Science-Backed Facts]

Your gut consists of different microbes, mainly bad bacteria, and good bacteria.

Probiotics are the good ones.

When they remain in equilibrium, your gut functions smoothly. In other words, you have better digestion, immune system, and higher energy level.

A slight mishap in the microbe’s balance can ruin the situation miserable.

Here comes the importance of healthy bacteria.

Foods high in probiotics and prebiotics help maintain the balance.

In terms of illness, good microbes fight off the pathogen and neutralize them. Thus, preventing a possible sickness. Besides, probiotics benefit different situations.

Other reasons why you need probiotics?

• Gas
• Bloating (Before Choosing any probiotics for bloating and constipation, you should make sure how to choose the right one that is safe and effective.)
• Infectious diarrhea
• Irritable bowel syndrome
• Antibiotic-related diarrhea
• Inflammatory bowel disease

It may even benefit in other situations. For instance, oral health, eczema relief, allergies, and the common cold.

Some data support the claims. Still, more studies are required to back the fact.

Some latest studies examined the relationship between probiotics and depression. It seems like natural foods high in probiotics can benefit the cause.

More studies can come to more conclusive facts.

Let’s discuss foods high in probiotics vegan and non-vegan.

Top 9 Best Foods High in Probiotics [Fermented and Non-Fermented]

Knowing what food has the most probiotics can keep your gut health in proper shape.

In this section, you will find the best probiotics-rich food.

Add them to your diet plan for a stronger, healthier, and well-functioning gut.

Here is the list of all probiotic foods.

#1: Sauerkraut

Indeed, a strange name, but not at all strange food. It is a kind of fermented cabbage.

It was found around 2000 years ago in China. In general, fermented food contains immense healthy bacteria.

This is the same with sauerkraut. It encompasses almost 28 different bacterial strains. Certainly, this makes it the top among the best-fermented foods high in probiotics.

You can have it as a side dish with your regular meal. People prefer having it with rice.

You can add it to your breakfast for more benefits.

Key Benefits

• Advances Vision: It improves your vision due to some vital antioxidants including lutein and zeaxanthin present in it.
• Sharper Brain: Elevate your brain function by boosting the absorption of mood-regulating minerals like magnesium and zinc.
• Greater Cardiac health: 1 cup of the food provides almost 6.6 mcg of vitamin K2. This lessens the risk of cardiac ailments as well as high blood pressure.

#2: Yogurt

Yogurt is the key part of your breakfast.

In the market, you can find different variety of foods high in probiotics for babies. However, you should go for the unflavoured one with the least calories.

The flavor ones have additional sugar, which ruins the overall nutritional value.

Keep in mind sugar is bad for your gut health.

If you want most of the best probiotic foods, stick to the golden rule.

Key Benefits

• Osteoporosis: Averts the onset of osteoporosis because of high vitamin C content.
• In Females: It can prevent Candida (Vaginal infections) infection common in females.
• H. pylori infections:  It contains lactobacillus and Bifidobacterium; these bacteria strains can prevent H. pylori infections in the stomach.

#3: Kimchi 

Are you Kdrama or K-pop fan?

If yes, you must have heard Kimchi before from actors in the show, and idols in their interviews. Jokes apart.

Kimchi is a famous Korean food. It is a mixture of different fermented food.

As said, fermentation increases the number of healthy gut bacteria. Thus, it is among the foods naturally high in probiotics.

You can have it with rice, tortilla, or things of any choice. Moreover, you can learn recipes like kimchi fried rice to get its most benefit.

You can prepare kimchi at home. Or, you can buy pre-prepared packed kimchi at stores with Korean foods.

Key Benefits:

• Stronger Immune System: Kimchi contains Lactobacillus Plantarum, a bacteria, which boosts your immune system.
• Lessens Inflammation: It encompasses HDMPPA, which has an impressive inflammation-reducing effect.
• Boosts Weight Loss: Freshly fermented kimchi is a low-calorie food. This makes it great for weight loss purposes.

#4: Tempeh

You have already one Chinese food high in probiotics. It is time to land in Indonesia to explore its delicacies.

Tempeh is an Indonesian dish. In fact, it involves preparing fermentation soybeans.

Soybeans are generally high in nutrients like calcium and vitamin B along with many others. Moreover, its fermented forms contain a high quantity of probiotics.

Also, it is a great substituent for vegan.

If you are looking for great options for non-dairy foods high in probiotics, tempeh is your go-to option.

You can have it with rice, tortilla, or experiment with some other foods.

Key Benefits:

• A rich source of protein: One serving (166 grams) of tempeh contains 31 gm of protein, making it a perfect food to boost your metabolism.
• Soy isoflavones: They are found in tempeh. Which can decrease blood cholesterol levels; thus, making your heart healthy.
• Reduced Oxidative stress: Isoflavones found in tempeh may also help reduce oxidative stress in the body, protecting from cellular damage.

#5: Pickled Vegetables

Now, in this list of fermented foods high in probiotics, you have pickled veggies.

These are regular vegetables fermented with the help of saltwater brine. Indeed, the list includes Carrots, Radishes, Cucumber, Cauliflower, Green beans, and even Red bell peppers.

• To add flavor to the regular pickles, you can add some spices and herbs.

For instance, black peppercorns, bay leaves, coriander seeds, and garlic.

These are low in calories and contain high Vitamin K.

Pickles prepared in vinegar brine don’t encompass active and live bacteria. Instead, pickles are prepared using saltwater brine.

Key Benefits:

• Antioxidant increase: Adding pickles to your diet can elevate your antioxidant consumption with high vitamin C 3 – 4% of DV) and vitamin K content (20% of DV).
• Muscle cramps: Reduces muscle sores due to blood clots preventing the effect of vitamin K.

#6: Natto

After the Chinese and Indonesia delight, it times to land in Japan.

One of the most popular Japanese breakfasts is Natto. It has a unique aroma along with amazing consistency.

Japanese food improves your digestion with high probiotic content. Moreover, it even improves your cardiac health.

You can have it along with chives, mustard, and rice. Or, you can have it with tacos or tortillas.

Even plain bread is a great option.

Key Benefits:

• Smoother Digestion: Natto comprises an enzyme named Nattokinase. It can boost your metabolism and while improve digestion.
• High Copper Content: It contains almost 33% of the total RDI of copper. Thus, include it in your diet for brain-boosting effects.
• May Prevent Cardiac Stroke: It reduces blood clots to prevent cardiac arrest.

#7: Miso

Another Japanese dish, miso is a great probiotic food.

Like other fermented food, its main source of healthy bacteria is the fermentation process involved in its preparation.

The food high in probiotic benefit your digestion with high healthy probiotic content. Meanwhile, it even possesses brain-boosting effects.

The dish is the result of fermented soybeans. The dish is in form of a pate.

You can use it as sauce, spread, and even in pickles of veggies and meat.

You can have it as a paste or you can have it as a soup, whichever way you prefer.

Key Benefits:

• Improves Digestion: It contains a specific type of bacteria strain A. oryzae. It can boost digestion while lessening the risk of inflammatory bowel disease (IBD).
• Boosts your Brain: The nutritional profile of the food boosts your Vitamin K and B12 production. Indeed, this can benefit your overall brain health.

#8: Some Types of Cheese

The preparation of cheese involves a fermentation process. Still, all kinds of cheese don’t comprise probiotics.

Before you get cheese for this purpose, verify its label for active and live cultures.

Microbes survive the aging procedure of a few kinds of cheese. The list involves Gouda, cheddar, cottage, and mozzarella cheese.

These are high in protein with high Vitamins and minerals. Its nutritional profile involves calcium, vitamin B12, selenium, and phosphorus.

You can sprinkle it offer your food to add its benefits.

Furthermore, it is among the best foods high in probiotics for yeast infection

Key Benefits:

• Urinary tract health: Some kinds of cheese can help avert urinary tract infections.
• Prevent yeast infection: Probiotics present in some kind of cheese can help avert yeast infection in females

#9: Sourdough Bread

In terms of gut health, sourdough bread is better than any other bread variety. It doesn’t require quick-rising yeast for preparation.

The bread is a mixture of water and flour under the fermentation process for a couple of days. Henceforth the name arrives, fermented starter or sourdough starter culture.

It naturally supplies with lactobacillus helping the bread to rise without any other ingredient.

Nonetheless, not all sourdough bread is high in probiotics. Thus, verify the label before shopping.

Many don’t use sourdough starters to prepare their bread.

Benefits:

• Improves digestion: the right kind of sourdough bread can benefit your digestive process.
• Provides certain kinds of probiotics: it provides naturally developed lactobacillus in its best form.

You can add these foods to get the best probiotics for gut health.

Try having one of these foods high in probiotics in each meal for quick results. Instead, you can have one of them in good quantity in any meal of the day.

The list of probiotic-rich foods gave you an idea of what kind of meals to add to your diet to improve digestion.

Besides the food, different drinks offer high probiotic content. You can try them if you are bored with regular drinks.

4 Best Probiotic-Rich Drinks to Add to Your Diet

Probiotic foods are a great way to advance your digestion.

You can try out different probiotic drinks to improve your gut health.

Here are some best probiotic drinks.

1. Buttermilk (Chach)

It is a highly famous drink in India encompassing a great number of probiotics.

It is prepared after churning normal yogurt. Normally, its taste is sour.

You can prepare it at home by watching YouTube videos. Or, instead, buy it from the marketplace.

Key Benefits:

• Detoxification: It contains Riboflavin which can elevate liver function.
• Improved Immunity: It comprises Milk Fat Globule Membrane (MFGM). Indeed, the ingredient has antibacterial and antiviral effects while having antifungal properties.

2. Apple Cider Vinegar 

Another popular probiotic-rich drink, apple cider vinegar is a common name in households.

In general, it is a cure-all home remedy. Of course, its numerous health benefits got it the title.

You can prepare the drink at home. You have to take it daily to gain probiotic benefits.

Key Benefits:

• Drop your blood sugar levels: Regular consumption of apple cider vinegar regulates your blood sugar levels.
• Advances skin health: It is slightly acidic and can boost your skin health. meanwhile, it works as an effective treatment for your dry skin and even eczema.

3. Kefir (Cultured milk)

Another drink, people prepare by fermenting cow or goat’s milk.

Actually, it is the perfect mixture of yogurt and milk.

Surprisingly, it encompasses almost 50 diverse types of bacteria. This gets it a top spot among the best probiotic drinks.

Key Benefits:

• Stronger bones: It is amazing calcium and vitamin K source. Henceforth, it makes your bones healthier and stronger.
• Antibacterial effects: Kefir contains Lactobacillus kefir which has impressive antibacterial effects.
• Lessen allergies: Regular intake can lessen the risk of allergies and asthma.

4. Kombucha

You can prepare it by fermenting green or black tea. In general, you can find it in Asia.

Usually, people involve the symbiotic culture of bacteria and yeast (SCOBY starter) for its preparation.

It contains all the key health benefits of tea along with the perks of probiotics.

You shouldn’t take it excessively as many brands contain excess sugar. You should buy one with less sugar per serving.

Key Benefits:

• Improves digestion and weight loss: It carries the benefits of normal tea, which boosts your metabolic process. Thus, it elevates your weight loss as well.

These were some of the key probiotic-rich drinks you can add to your normal diet.

However, you may wonder how to add foods high in probiotics to your diet. Let’s discuss it right here.

How to Incorporate More Probiotic Food into Your Diet?

Probiotics-rich foods are a great way to improve your gut health naturally.

You just have to include them in your diet for benefits.

Here’s how to add them to your diet.

• Instead of meat, try tempeh while preparing a stir-fry. You should add it at the last of cooking. This maintains maximum live culture, as excessive heating can destroy them.
• Instead of normal beverages, try probiotics-rich drinks. You can have Kombucha or kefir. The probiotic-rich beverages work as a great mid-day snack.
• You can complement your main course with a probiotics-rich side dish. For instance, place sauerkraut on your dinner table.
• In your breakfast, have yogurt encompassing berries, fruits, flax seeds, and nuts.

There were some ideas on how to add the top 20 probiotic foods to your diet.

You can have one of them along with each meal. At least, try to have one of them daily.

Amazing Health Benefits of Probiotic-Rich Foods

When you begin to have probiotics-rich foods daily, your health improves drastically.

Certainly, it happens because of the plethora of probiotic foods’ benefits.

Lesser risk of cancer

Studies suggest problems in the gut microbiome can trigger colitis-associated cancer and inflammatory bowel disease (IBD). In such cases, probiotics can lessen the risk of these ailments.

Better Vaginal health

Birth control pills, spermicides, and antibiotics lessen the vaginal microbiome resulting in infection.

Probiotics can restore balance.

Greater digestion

Improves digestion and food breakdown.

It even lessens constipation while reducing symptoms of Crohn’s disease and irritable bowel syndrome(IBD).

Better Mental Health

Good gut health can improve your mental health.

Research indicates probiotics may be effective in lessening anxiety and depression. More studies can verify the claim.

Lesser risk of metabolic diseases

Regular probiotic consumption can prevent as well as treat different digestive issues.

This includes obesity, non-alcoholic fatty liver disease, and type 2 diabetes.

Manages Diabetes

Probiotics may elevate lipid metabolism and glycemic regulation in type 2 diabetes patients.

Probiotic foods are really great. They improve your gut microbiota while improving your overall digestion.

However, receiving sufficient healthy bacteria through foods high in probiotics is tough.

In such cases, probiotics are the best option.

Let’s check out Yourbiology Gut+ Reviews, one of the best probiotics supplements.

Yourbiology Gut+  (The Best Probiotics Supplement)

Your gut health determines your overall health. Thus, they require special care for effective body functions.

Yourbiology Gut+ pills with their superb innovative formula fulfill this task effectively. It encompasses powerful high-quality bacteria strain in the right quantity.

Moreover, it involves various digestive enzymes, vitamins, minerals, and plant extracts.

This further power up the formula. Indeed, this leads to many tremendous Yourbiology Gut+ reviews.

It even induces the population of healthy microbes while subsiding the bad ones.

Furthermore, it improves your whole digestive process. It even strengthens your immune cells while keeping you refresh and energetic all day long.

Other factors making Yourbiology Gut+ best

• Easy-to-use formula
• Quick mechanism
• Fast results
• Improves digestion process
• Keeps you energetic and refresh
• Strengthens your immunity
• Lessens stress levels
• Feeling lighter and slimmer

All of these perks make the natural probiotics supplement the best pick on the market.

You can understand this by exploring Yourbiology Gut+ reviews.

You can try the pill to advance your gut health. Lastly, read an overview of the supplement.

Wrapping Up

Probiotics are necessary for proper functioning gut health.

An imbalance in your good and bad bacteria can create havoc on your digestive process.

However, adding foods high in probiotics can bring balance to your gut microbiome. This elevates your digestion while providing the diverse benefits we listed above.

Try incorporating them into your diet. You can take help from the tips section.

Have any queries, chime in the comment section! We would love to help you.