Your gut is where all the good (and bad) stuff happens. It’s where your immune system and mood for the day get marching orders from.

But if you’re not taking care of your gut, it can get out of whack pretty quickly—and while you wouldn’t want to know how it gets when it’s neglected, know that your gut plays a significant role in how you feel, how your body functions, how your skin appears, and even how long you live.

It requires effort to keep your gut healthy; sometimes, it starts with what you eat. That’s why we’ve rounded up five probiotic-rich foods that will help keep your digestive system running smoothly and streamline all other areas of your health.

Here are five probiotic foods you should take seriously in your healthy gut diet plan.

 

1. Yoghurt

 

Yoghurt is one of the best sources of probiotics, which can help improve digestion, aid weight loss efforts, and reduce bloating. The two basic cultures used to make yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus.

One study shows yoghurt consumption is associated with reduced visceral fat mass, a type of fat stored in the belly that makes up to one-tenth of the fat stored in your body.

Add a spoonful to smoothies or yoghurt parfaits for an extra boost of benefits!

 

2. Kefir

 

Kefir is well-regarded as a probiotic superfood. It contains up to 61 strains of bacteria and yeasts. In fact, it’s known to be more potent than yoghurt. It’s made from fermented dairy products, so it’s easy on the stomach and has tons of vitamins and minerals to boot!

Research reveals eating kefir is a low-cost and easy way to prevent and treat non-communicable diseases due to kefir’s probiotic activity and bioactive compounds, which presents antimicrobial, anticancer, and immune-modulatory activities.

 

3. Sauerkraut

 

If you’re looking for something crunchy that’s packed with probiotics, sauerkraut is where it’s at! This vegetable dish is super-easy to make at home (or pick up at the store), so try it out next time you’re craving a snack!

Researchers have previously identified four species of lactic acid bacteria (LAB) that are present in sauerkraut fermentations: Leuconostoc mesenteroides, Lactobacillus brevis, Pediococcus pentosaceus and Lactobacillus plantarum; although, recent studies contend a more diverse species than formerly reported.

In addition, a bibliometric analysis suggests the regular consumption of sauerkraut can contribute to a healthy digestive flora. Nonetheless, it must be eaten with caution as it may cause an allergic reaction in high-risk populations.

 

4. Kimchi

 

Kimchi is made by mixing cabbage with salt and letting it sit for several days so that the bacteria in the cabbage culture will start to break down the vegetable cells. The fermentation process also helps preserve kimchi for more extended periods.

Kimchis are available commercially, but they’re often loaded up with preservatives and artificial flavors that you may want to avoid if you’re looking for good probiotics in your diet.

Research has shown that three Leuconostoc mesenteroides and one Lactubacillus plantarum strain in fermented cabbage kimchi are useful as probiotics. In Korea, adults suggest eating fermented foods like traditional Korean kimchi to reduce the risks of eczema.

 

5. Pickles

 

Pickles are cucumbers preserved in a solution of salt and water, left to ferment for some time, and then made sour by their naturally present lactic acid bacteria.

A study reveals that the Lactobacillus strains in fermented pickles contain high probiotic and antioxidant potential, which are generally good for gut health and for preventing various diseases.

 

Takeaway

 

If you are looking for an easy way to add more probiotic-rich foods to your diet, adding a few of these options into your daily meal plan can positively impact your gut health.

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