We’ve all heard the seemingly endless health claims associated with probiotics. We know they’re good for us, but how can we get more probiotic foods in our diet? Look no further—we’ve created a cut and dry list of probiotic and prebiotic foods, as well as foods known to aid digestion.
Let’s start with a review of the basics before we jump to the list though. Probiotics are microorganisms, also known as “good bacteria,” that are beneficial to their host (you), if present in high enough amounts. The two most common types are lactic acid and bifidobacteria, although many other strains exist as well. Lactic acid and bifidobacteria are commonly found in fermented foods and dairy products with active and live cultures.
Prebiotics are microorganisms that feed the probiotics already present in your gut. Needless to say, prebiotics are almost as important to digestive health as probiotics.
Sauerkraut—Opt for unpasteurized varieties, as pasteurization kills some of the good bacteria
Tempeh/Natto (fermented soybeans)
Sourdough bread made with lactobacilli
Microalgae (Ocean-based, edible plants like spirulina, chorella, and blue-green algae)
Yogurt with live and active cultures
Kefir (A mixture of goat’s milk and fermented kefir grains)
Foods That Aid Digestion
High fiber foods (when consumed with ample amounts of water)
Foods That Reduce Bloating
The following foods are all high in potassium—a mineral that counteracts the action of sodium. As sodium is often the culprit behind bloating, these foods can help ease symptoms.
Spices & Herbs That Reduce Bloating
With the myriad of probiotic dietary sources and foods that naturally support digestion, incorporating gut-friendly foods is easier than ever. Experiment with some of your favorites and let us know how it goes!