probiotic foods

10 Incredible Probiotic Foods For Better Gut Health

1. Introduction to probiotic foods

Well, to understand probiotic foods, you’ll have to first learn about Probiotics.

Probiotics are micro-organisms in our gut microbiome that are often called good or friendly bacteria owing to their ability to maintain our health in various aspects.

When these probiotics are consumed in good quantity, they overpower the harmful bacteria and affect their efficacy to induce infection or diseases. It also prevents us from various gut health issues like bloating, constipation, inflammation, etc.

Let us dive into the blog now to know what are probiotic foods and how to optimise these probiotics for gut health.

2. List of probiotic food

List of probiotic food

Here’s a probiotic foods list that will help you improve your gut health:

  • Yoghurt: The best source of Probiotics that is easily available and effective. It helps alleviate various digestive issues like bloating.
  • Fermented Foods: Various homemade foods like pickles, Dosa, and idli are good sources of probiotics.
  • Buttermilk: It is a traditional Indian beverage that serves many benefits.
  • Kimchi: A Korean dish that is made with fermented cabbage and highly contains the good bacteria called Lactobacillus.
  • Sauerkraut: Enriched with beneficial bacteria, this is a type of fermented cabbage that improves gut health and addresses other digestive issues as well.
  • Cheese: Parmesan, cheddar, and other types of cheese also form a good source of probiotics.
  • Miso: It is a Japanese seasoning that is made by fermenting a koji i.e. a fungus and salt with soybeans. It is a nutrient-rich source of probiotics that is high in fibre as well.
  • Apples: The powerhouse of bacteria, this fruit can be a potent and fine source of probiotics that interact harmoniously with the gut microbiome.
  • Peas: A study by the Journal of Applied Microbiology suggests that a potent probiotic named Leuconostoc mesenteroides is present in it that enhances gut health.
  • Raw Milk: It is one of the most available and inexpensive sources of probiotics that you can consume to maintain and keep a check on your gut health.

3.  Benefits of probiotic-rich food in improving gut health

Benefits of probiotic-rich food

Probiotic-rich foods help improve not only gut health but also play a significant role in addressing and maintaining the overall health of the body.

Here’s how beneficial probiotic foods are for the body:

  • Gut-Health: Probiotic-rich foods contain live microorganisms that help create a balance of good bacteria in the gut. They promote the growth of good bacteria and inhibit the growth of harmful ones.
  • Digestive Issues: We often tend to suffer some frequent digestive issues that can be easily cured by probiotic foods such as constipation, bloating, acidity, etc.
  • Nutrient Absorption: Natural probiotic food supports a healthy microbiome that enhances the absorption of nutrients from the food by the body.
  • Immune Function: A major chunk of the immune system is present in the gut and when the environment of the gut is supported by probiotics, it helps immune cells fight against infections and diseases.
  • Metabolism: A healthy gut improves metabolism rate which leads our body to convert food into energy and burn more calories even when at rest.


Probiotics have become one of the most preferred and popular ways of maintaining gut health. We often neglect this serious aspect of our health that is easier to maintain and take care of. Various studies show that gut health is closely associated with mental health which is why you feel discomfort, anxiety, and stress when your gut is not in order. An easier way of benefiting from it is the availability of probiotics in a gummy form that are easy to take and are equally effective in maintaining gut health.

FAQs (Frequently Asked Questions)

Q1. What can I eat to fix my gut health?

You can try incorporating probiotic-rich foods and probiotic fruits to fix your gut health. You can also switch to probiotic supplements for gut health to tackle the same. Here are a few probiotic foods you can consume or add to your food:

  • Banana
  • High-fibre foods like legumes, whole grains, etc.
  • Onion
  • Ginger & Garlic
  • Turmeric

Q2. What fruit is best for gut health?

You can have many probiotic fruits that are best and improve the gut health such as low fructose fruits like berries and oranges. However, Banana is known to contain inulin, which is a substance that accelerates and supports the growth of beneficial bacteria in the gut.

Q3. Should I take any gut health supplements to improve my gut health?

Yes, gut health supplements are one of the easiest ways to improve and look after your gut health. They have an equal efficacy rate and do the job well.


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