28/11/2023
13 natural probiotic foods to support your gut health
1. Yogurt
Yogurt is made by heating milk and fermenting it with two gut-friendly live cultures: Lactobacillus and Bifidobacterium. Not all yogurt contains these potent probiotics, though – certain processing methods kill them off – so choose brands labelled with active or live cultures, or make it yourself. Homemade yogurt is the best source of probiotics, an Australian study found.
2. Miso
Miso means 'fermented beans' in Japanese. This pungent, rich seasoning is made by fermenting soybeans with salt and kōji – also known as Aspergillus oryzae. It's loaded with minerals, particularly manganese, copper, and zinc, plus plenty of protein and fibre.
3. Sauerkraut
Made by fermenting finely cut raw cabbage with lactic acid bacteria (a process known as lacto-fermentation), sauerkraut is exceptionally nutritious. In a study by the US Department of Agriculture, a single serving of sauerkraut contained up to 28 distinct beneficial bacterial strains.
4. Kefir
Kefir is a fermented drink made by adding kefir grains to cow's milk, goat's milk, or coconut water. This probiotic-rich liquid may help to lower blood pressure by promoting communication between the gut and brain, researchers from Auburn University found.
5. Kombucha
Kombucha is a fizzy, sweet-and-sour drink made by fermenting black or green tea with a specific culture known as a 'scoby' – symbiotic culture of bacteria and yeasts. Drinking kombucha every day may extend your lifespan, according to rodent research from the University of Alaska Fairbanks.
6. Pickles
Pickles – also called gherkins – are cucumbers that have been fermented in saltwater brine. They contain probiotics due to naturally-present lactic acid bacteria from the fermentation process. FYI: Not all pickles are fermented: those made with vinegar do not contain beneficial strains of bacteria.
7. Kimchi
Like sauerkraut and pickles, kimchi is made by lacto-fermentation, and contains the lactic acid bacteria Lactobacillus kimchii. It's usually made from cabbage (though other vegetables, like radishes and carrots, often feature) combined with salt, chilli flakes, ginger, garlic, spring onions and fish sauce.
8. Buttermilk
Old school buttermilk is made from the liquid leftovers of churned butter, but these days it's intentionally cultured – by adding lactic acid bacteria to pasteurised low-fat milk – so in shops you'll often find it labelled 'cultured buttermilk'. Often used for baking, this fermented drink is tart and buttery-tasting, hence the name.
9. Natto
Sticky, slimy and nutty, natto is a traditional Japanese dish made from soybeans that have been fermented with Bacillus subtilis. This powerful probiotic strain reduces and prevents inflammatory responses in the intestine while strengthening the gut barrier, research published in the journal Frontiers concluded.
10. Brine-cured olives
Rich in Lactobacillus, olives are often-overlooked when it comes to probiotic foods. Unfortunately, not all olives provide probiotic benefits, so be sure to look for brined-cured on the packet. Eating green Sicilian olives for 30 days can reduce oxidative stress and inflammation, Italian researchers found.
11. Kvass
Kvass is a non-alcoholic fermented grain drink made from bread – usually rye – although some recipes use root vegetables like beets and carrots, or flavour it with herbs and fruits. Along with a bumper helping of probiotics from the lacto-fermentation process, kvass is loaded with nutrients, including vitamin B12 and manganese.
12. Cheese
Most cheeses are fermented, but not all of them contain probiotics, so stick with raw and unpasteurised types. Swiss, provolone, gouda, edam, gruyère, mozzarella, cheddar, and cottage cheese retain their bacterial benefits.
13. Tempeh
Tempeh is made by fermenting cooked soybeans with a mould called Rhizopus Oryzae and then forming the mixture into a firm, dense block. Eating fermented soy products like tempeh is associated with a lower risk of death, a large observational study published in the BMJ concluded.
