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Probiotic Foods and How they Provide Additional Benefits in the Gut

Our microbiome- the trillions of bacteria living in our gut- plays a crucial role in maintaining our health. The beneficial bacteria are linked to everything from body weight to immune health and skincare. Having the right balance of these microbes may keep us healthy in the long run.


We shape our microbiome through our everyday diet by consuming foods high in nutrients and fibers. We even consume foods with a live and active culture of good bacteria like yogurt and cheeses.


What are probiotic foods?


Probiotic foods are foods with live and active culture and are essential to gut health. Probiotic foods can help repopulate the healthy balance of the gut microbiome, just like probiotic supplements. Probiotics are good bacteria that can help you in many ways, including fighting off bad bacteria when there is too much of them in your body. Getting probiotics from supplements is the best and easiest way, but you can have them from probiotic foods like:

  1. Yogurt- It’s one of the best sources of probiotics. Yogurt is made from fermented milk, mainly by Bifidobacteria and lactic acid. It has several health benefits, and it’s suitable for all ages, including people with lactose intolerance.
  2. Cottage cheese- It’s a great pick for the gut, especially for cheese lovers out there. As with other fermented foods, cottage cheese often delivers probiotics. It’s high in calcium, which is very important for bone health.
  3. Sauerkraut- It’s fermented with lactic acid bacteria, making it good for your GI tract. Aside from the probiotic content, you also get fibers and other compounds that help boost the immune system.
  4. Apple cider vinegar- Apple cider vinegar is made from fermented apple sugar. It has acetic acid that aids in digestion and weight loss.
  5. Kimchi- Kimchi is a popular Asian fermented side dish made from fermented cabbage. It’s not only good for the gut, but it may also help in cancer risk.



Probiotic foods and how they benefit the body


  • Probiotics from foods produce short-chain fatty acids that get absorbed into the bloodstream. This reduces inflammation and strengthens the immune system.
  • They contain prebiotics that feeds the good bacteria. Prebiotics are plant fiber that help nourishes probiotics in the gut and help the gut-bacteria diversity.
  • Probiotics from foods helps balance the good bacteria in the gut. When there are too much bad bacteria and few good bacteria, there is no balance. And this could cause illnesses and diseases.
  • Probiotics are known for their ability to prevent diarrhea or reduce the severity of diarrhea. Probiotic foods with rhamnosus and L. casei are great in reducing diarrhea.
  • Probiotics from foods can help keep your heart healthy. The lactic acid produce during fermentation reduces cholesterol levels and aids in digestion.
  • Probiotic foods like yogurt, pickles, and cheeses can help reduce the symptoms of digestive disorders like IBD, and ulcerative colitis.
  • Foods that are rich in good bacteria may help you lose weight and belly fats. Yes, you heard it right. The good bacteria help you feel fuller longer, burn more calories and store less fat.

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