7 Probiotic Loaded Foods For A Healthier Gut

We have all heard about probiotics, generally, when your doctor prescribed a course of antibiotics. Yet very few people question what it actually does. Probiotics help your gastrointestinal tract and digestive system, which makes up the majority of your immune system, stay healthy. A healthy gut is home to a population of beneficial bacteria (microbiota) that function as a support for your immune system. But how do you keep your gut in tip-top shape? While you always have the option of taking a natural probiotic supplement (visit Reviewy to find out more), many people don’t realize that there are foods that are already loaded with this friendly bacteria.

Here is a look at some foods and drinks that you can use to boost the level of probiotics in your body and gut:


Yogurt is probably the most recognized food source of probiotics. Made through a process of fermenting milk, through the introduction of lactic acid bacteria and bifidobacteria – the consumption of yogurt has been linked to a myriad of health benefits. From bone health to blood pressure.

It is important to keep in mind that not every yogurt product contains probiotics and that you should use natural yogurts or ones that contain live cultures. This is why you should always read the label.


This German delicacy is made from finely chopped or shredded cabbage which is fermented by using lactic acid bacteria. Apart from the probiotics found in this food product, it is high in fiber and contains iron, manganese, vitamin B, C and K. Sauerkraut is also a great source of lutein and other antioxidants that benefit the health of your eyes. Sauerkraut is so easy to make and one of the recipes in my newest cookbook, Finally… Paleo Food I Can Eat!

Keep in mind that pasteurized sauerkraut does not have probiotic qualities as the live bacteria has been killed during this sterilization process.


Miso is a fermented Japanese product that is made from soybeans and koji (a fungus also known as Aspergillus oryzae). This paste is most commonly used as a seasoning in soups and has many health benefits, like reducing the risk of strokes as well as breast diseases. This food also contains a multitude of vitamins and minerals, such as vitamin K and manganese and is a great source of protein.


Traditional or homemade buttermilk is a fermented dairy product that is a good source of probiotics. Also referred to as Grandma’s Probiotic, it is the liquid that is left over after one has made butter. This product contains numerous advantageous vitamins and minerals, like riboflavin and calcium and is generally low in calories.

It is important to note that buttermilk found in supermarkets are usually cultured. Cultured buttermilk, unfortunately, does not have any probiotic qualities, so it is advisable to make it at home or find it at a specialty grocer.


This fermented milk drink is full of probiotics – produced by introducing kefir grains to the milk of a cow or goat. This grain, which looks like cauliflower, is not used as a cereal, but as a culture of yeast and lactic acid bacteria. Associated health benefits of this food product include fighting infections and promoting gut health. Similar to yogurt, this fermented dairy drink has a lot of good bacteria and yeast.


Kombucha is a popular drink in many parts of Asia but has become more commonplace in other parts of the world in recent years. This fermented beverage is made by the adding good bacteria to green tea. Because of how it has been made, it is assumed that kombucha does provide probiotic and health benefits. This drink does contain amino acids, vitamins, and minerals that help the body’s ability to absorb and digest nutrients.

By keeping your probiotic levels balanced you will not only improve your overall health and immune system, but you will also feel the difference. Probiotics play an essential role in keeping your digestive tract and gut healthy. Although taking probiotic rich supplements is a great way to introduce more of this good bacteria into your body, you can eat your gut healthy by regularly including some of these foods into your everyday diet. For more information about kombucha click here











About the Author

Written by: Shirley Plant
Shirley Plant is a nutritionist and the author of Finally… Food I Can Eat, a dietary guide and cookbook for people with food allergies, and those looking for healthy, tasty recipes. Shirley offers dietary counselling and menu planning through Delicious Alternatives.

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