Top probiotic foods for gut health
The best probiotic foods for gut health include fermented vegetables, drinks and dairy products. These fermented foods often contain a diverse range of probiotics - the beneficial bacteria which are vital for a healthy gut.
Probiotic food have various health benefits such as improving digestive health, maintaining microbial diversity in the gut and improving immune function.
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How fermentation works
In terms of its relevance to gut health, fermentation is the process where beneficial bacteria multiply as they eat the sugars in a food (eg milk when making yoghurt or the sugars in cabbage when making kimchi). Then when we eat those fermented foods we ingest an array of healthy bacteria which will hopefully colonise our gut and contribute to a healthy and balanced microbiome.
Alongside ingesting the microbes themselves, we are also consuming the by-products these bacteria make as they multiply which are also very good for our guts. These by-products are known as postbiotics and include short chain fatty acids.
Read more about the health benefits of postbiotics.
Now let’s explore a list of the best fermented foods for gut health!
Kimchi
Kimchi is a staple in Korean cuisine and is made primarily by fermenting napa cabbage and Korean radishes. It also contains garlic, ginger and spring onions.
Apart from its probiotic benefits, kimchi is also rich in vitamins A, B, and C. And the garlic and ginger bring their own health benefits.
Because it can be easily included in a variety of dishes, such as rice, soups or simply as a side dish, kimchi offers a convenient and versatile way to boost your probiotic intake.
Another main reason why kimchi is a great food for the gut is because it is also a prebiotic food. This means that as well as providing us with beneficial bacteria, it is also providing food for the good bacteria already in our guts!
For this reason it is one of our favourite fermented foods.
Sauerkraut
Sauerkraut is a condiment made through the fermentation of cabbage. Its tangy flavour can add zest to sandwiches and salads, or it can be used as a side dish.
In addition to its probiotic qualities, sauerkraut is also a good source vitamin B, C and K and has antioxidant properties.
However, be careful to get sauerkraut that is raw and unpasteurised. Many of the cheaper versions of sauerkraut will be pasteurised - meaning that it will no longer contain live bacteria. These versions also have a shorter shelf life once opened.
Like kimchi, unpasteurised sauerkraut is a fantastic combination of probiotics and prebiotics.
Product recommendation
Loving Foods in the UK offer a great range of raw and unpasteurised sauerkrauts and kimchis packed with probiotics.
Kefir
Kefir is a fermented milk drink and is renowned for its exceptional probiotic content. It is produced by adding kefir grains – a symbiotic culture of bacteria and yeasts – to milk. The diversity of probiotics in kefir is one of its standout features.
Kefir is also a rich source of calcium, protein and B vitamins. Also, the fermentation process greatly reduces its lactose content which can make it a suitable option for people who are lactose intolerant.
Its tangy flavour makes it a versatile ingredient in smoothies and salad dressings, or simply drunk on its own.
Read our article Kefir vs yoghurt: which is best for health? to learn more about the health benefits of kefir.
Yoghurt
Yoghurt is traditionally made through the fermentation of milk by lactic acid bacteria which creates its tangy flavour and thick texture.
Yoghurt is also a rich source of calcium, vitamin B-12, potassium and magnesium.
It’s important to choose yoghurts that contain live cultures in order to benefit your gut.
For those with lactose intolerance, yoghurt can often be more tolerable than non-fermented dairy products due to its lower lactose levels. Natural Greek yoghurt is a great option due to its higher protein content and lower lactose levels. Avoid sweetened or sugary versions.
Cheese
Certain types of cheese contain a good amount of probiotics.
Cheeses that are aged and not heat-treated after fermentation are more likely to contain these beneficial bacteria. Examples include provolone, Gouda, cheddar, Edam, Gruyère, Emmental, feta, parmesan and cottage cheese. These cheeses are predominantly rich in Lactobacillus and Bifidobacterium strain which are great for gut health.
Additionally, these cheeses are rich in calcium, protein and vitamins.
Enjoy cheese in moderation though as excessive amounts can lead to digestive issues.
Pickles
First and foremost, it's important to distinguish between pickles which are fermented by lactic acid bacteria and those made with vinegar. While both types offer the tangy flavour pickles are known for, vinegar-based pickles usually lack probiotics due to the pickling process which often involves simply soaking the vegetables in boiling vinegar. This process will kill any beneficial bacteria previously present in the vinegar and on the vegetables. It will also destroy enzymes in the vegetables.
In contrast, lacto-fermented pickles do not go through this process. Lacto-fermentation is when bacteria feed on the sugar in the vegetables, multiply and create lactic acid. This method not only preserves the pickles but also forms large colonies of beneficial bacteria.
Pickles are also low in calories and are a good source of vitamin K.
Lacto-fermented pickles are live cultures so they will usually be found in the fridge at your supermarket or health food shop. Look for brands labelled as live, raw or unpasteurised.
Olives
Fermented olives are an often overlooked source of probiotics. However, like pickles, not all olives are probiotic. Some cheaper versions which are simply soaked in vinegar and heat treated are not probiotic. Look for olives that have been traditionally brined or state that they contain live cultures.
Olives which are naturally fermented in brine develop probiotics. In this process, the natural bacteria present on the olive skin ferment the sugars in the olive, creating an environment where beneficial bacteria can thrive.
In addition to their probiotic properties, fermented olives are also rich in antioxidants, vitamins and minerals. Fermented olives are also a source of dietary fibre and healthy fats, particularly oleic acid, which is good for the heart.
While olives are nutritious, they are also high in sodium, so it’s best to consume them in moderation.
Miso
Miso is a key ingredient in Japanese cooking and is typically made from fermented soybeans, rice or barley. It undergoes a fermentation process involving koji (a type of fungus) and other beneficial bacteria. The result is a food rich in probiotics, especially strains of Lactobacillus and Bifidobacterium.
Beyond its probiotic content, miso is also a good source of B vitamins, minerals and antioxidants. While miso is high in sodium, it is typically used in small quantities.
Miso’s versatility in cooking, from soups to marinades, makes it an easy and beneficial addition to various dishes.
It’s important to note that if miso is cooked at high temperatures the bacteria will not survive and it will lose its probiotic value.
Natto
Natto is a traditional Japanese food made from fermented soybeans. The fermentation process transforms the soybeans into a sticky, stringy dish that’s packed with beneficial bacteria.
The key probiotic in natto, Bacillus subtilis, has been shown to support gut health by aiding digestion and promoting a balanced gut microbiome.
Besides its probiotic content, natto is also an excellent source of protein, fibre, vitamins (particularly K2, which is rare in plant foods) and minerals such as iron and calcium.
Natto's unique texture and flavour may not appeal to everyone initially, but it can be an acquired taste worth exploring for its health benefits.
It is often served with rice, in sushi or as a topping for various dishes.
Kombucha
Kombucha is a fermented tea drink which has roots tracing back to ancient China. This effervescent drink is made by fermenting sweetened black, oolong or green tea with a symbiotic culture of bacteria and yeast, commonly known as a SCOBY. The fermentation process gives kombucha a range of beneficial bacteria.
Kombucha also contains a variety of postbiotics, enzymes and antioxidants from the tea.
Read our beginner’s guide to making kombucha at home.
Ginger beer
Unlike commercial ginger beers, which are often just carbonated beverages with little to no actual fermentation, traditional homemade ginger beer undergoes a fermentation process that gives it probiotic benefits.
Homemade ginger beer is made using a ginger bug, which is a starter culture created from fresh ginger, sugar and water. The ginger bug uses yeasts and bacteria naturally present on the ginger and in the environment to kickstart fermentation.
To make ginger beer, this ginger bug is mixed with a sweetened ginger liquid, typically made from fresh ginger root, lemon juice, sugar and water. This mixture is then left to ferment for several days, allowing the natural yeasts and bacteria to consume the sugars, creating a lightly fizzy, tangy drink.
Homemade ginger beer not only offers probiotic properties but also the health benefits of ginger, such as being anti-inflammatory and aiding digestive. It’s a very refreshing drink with a spicy kick.
Tepache
Tepache is a traditional Mexican drink that deserves a lot more attention than it currently gets. It is a fermented drink which is made from the peel and the rind of pineapples, mixed with brown sugar and water. The fermentation process, which typically takes two to three days, is initiated by the bacteria and yeasts naturally present on the pineapple skin.
The result is tangy, sweet and slightly effervescent drink with a low alcohol content and one rich in probiotics. It is rich in vitamin C and also contains manganese and antioxidants.
Tepache is a fantastic way to turn the offcuts and waste of a pineapple into a delicious and healthy drink.
Kvass
Kvass is a traditional Eastern European drink made from rye bread. This bread is steeped in water and left to ferment naturally. The fermentation process is facilitated by the natural yeasts and bacteria present on the bread's crust and in the air. This process gives kvass a refreshing tangy flavour and a high probiotic content.
Kvass is also low in calories and can be a healthier alternative to sweetened carbonated drinks.
Summary
Incorporating a variety of these probiotic-rich foods can help maintain a balanced gut microbiome, improve digestion and benefit overall health.
When introducing these fermented foods to your diet, it’s best to do it gradually and pay attention to how your body responds.
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