Probiotics from Foods: Natural Ways to Support Gut Health

Probiotics are live microorganisms that, when consumed in adequate amounts, can provide health benefits, especially for your digestive and immune systems. While probiotic supplements are widely available, it's important to understand that not all probiotics are the same. Different strains serve different functions, and taking the wrong type or poor-quality product may not offer any benefit—or could even worsen certain symptoms.

That’s why it’s best to work with a qualified health professional, such as a gastroenterologist, a registered dietitian, or a nutritional therapist, to assess whether you need probiotic supplementation, and if so, which strains are appropriate for your specific health needs. If you want to learn in more detail about probiotics, visit World Gastroenterology website.

Fortunately, many people can support their gut microbiome effectively through natural food sources of probiotics. These foods contain beneficial bacteria that can help restore and maintain a balanced gut flora as part of a healthy lifestyle. In this article, I’ll focus exclusively on how to get probiotics from foods—delicious, functional, and evidence-backed options that are easy to include in your daily meals.

Understanding Probiotics and the Gut Microbiome

The human gastrointestinal tract houses trillions of microorganisms collectively known as the gut microbiome. A balanced microbiome plays a crucial role in digestion, nutrient absorption, immune function, and even mental health. Probiotics help maintain this balance by promoting the growth of beneficial bacteria and inhibiting harmful pathogens. Every person has her or his own distinctive blend of specific probiotic strains in the gut- no microbiome is exactly the same and microbiome is influenced daily by our dietary choices.

Health Benefits of Probiotics from Foods

Consuming probiotic-rich foods has been associated with several health benefits:

• Digestive Health: Probiotics can alleviate symptoms of irritable bowel syndrome (IBS), reduce bloating, and improve regularity.

• Immune Support: A significant portion of the immune system resides in the gut. Probiotics can enhance immune responses and reduce the risk of infections. 

• Mental Well-being: Emerging research suggests a link between gut health and mental health, indicating that probiotics may influence mood and cognitive function. 

• Nutrient Synthesis: Certain probiotics can synthesise essential nutrients, such as vitamin K and some B vitamins. 

• Conjugation of bile acids: Probiotics support cholesterol metabolism.

• Increase in butyrate production: Probiotics promote an increase in butyrate production in the body, which supports an increase in anti-inflammatory interleukins, therefore suppressing inflammation.

• Support for Women's Health: Probiotics can aid in maintaining a healthy balance of vaginal microflora, reducing the risk of infections such as yeast infections and bacterial vaginosis.

Top Probiotic-Rich Foods

Historically, we had plenty of probiotics in our diets as we ate fresh foods from good soil and we fermented foods to keep them from spoiling. In modern world, because of our agricultural practices, refrigeration, most of our foods contain little to no probiotics as well as our diets are low in fibre, which is food for the bacteria in our guts.

Therefore it's recommended to consume specific foods and drinks that are fermented. The process of microbial fermentation turns the ordinary foods into more nutritionally and functionally rich products, resulting in probiotics, prebiotics, and bioactive components. These functional ingredients act together in our gastrointestinal tract to modify the gut microbiota, activate the immune system, promote the absorption of nutrients and remove toxins. Below is a list of some fermented foods to add to your daily diet. Incorporating 2-3 servings can boost your intake of natural probiotics:

1. Yoghurt

Made by fermenting milk with beneficial bacteria, yogurt is a well-known probiotic food. Look for labels stating "live and active cultures" to ensure probiotic content. Opt for non-flavoured yoghurts and flavour them yourself with berries if desired to avoid unnecessary added sugars, thickeners, emulsifiers, flavourings and colourings

2. Kefir

Very similar to yoghurt, this fermented probiotic drink is a unique combination of milk and fermented kefir grains. 'Kefir' originates from Turkey and Russia and means 'feel good'- it has been consumed thousands of years. It has slightly acidic flavour and it contains anywhere from 10 to 34 different strains of probiotics. It's fermented with yeast and bacteria and is higher in probiotics and lower in lactose than yoghurt.

3. Sauerkraut

Sauerkraut is made from cabbage. Though it's not diverse in probiotics, it's high in organic acid, which supports the growth of good bacteria in the gut. It's also high in vitamin C, natural lactic acid bacteria and digestive enzymes. Opt for unpasteurised versions when purchasing from the grocery store to retain live cultures.

4. Kimchi

It's a Korean version of sauerkraut and created mixing a main vegetable such as cabbage with other foods like radishes, carrots, garlic, ginger, onion and adding some spices, sea salt and fish sauce. It's a flavour-filled probiotic-rich food to add next to your savoury meals.

5. Coconut water Kefir

Coconut water kefir made from young coconuts by fermenting the juice with kefir grains. It is typically not as high with probiotics as dairy kefir, but has some strains beneficial for your health. You can make a refreshing drink by adding some water, lime juice and stevia to coconut kefir.

6. Water Kefir

Water kefir is made by adding kefir grains to sugar water, which as a result of fermentation turns into a fizzy drink filled with probiotics. As it's dairy-free, it's a great option for vegetarians and vegans. You can also add spices, herbs and fruit to the drink to customise it for your liking.

7. Low-Sugar Kombucha

Kombucha is a fermented drink, made from black tea, raw cane sugar and its most important ingredient, SCOBY- a symbiotic colony of yeast and bacteria. Kombucha's origins are from Japan and it has been consumed for over 2,000 years. Main health benefits include digestive support, liver detoxification and increased energy.

8. Kvass

A fermented drink from Eastern Europe, where it is made of either barley or rye or from from beets (you can find beet kvass recipe here). Kvass is known of its blood and liver cleansing properties.

9. Miso

A Japanese seasoning produced by fermenting soybeans with salt and koji, miso is commonly used in soups and sauces, providing beneficial bacteria.

10. Tempeh

Originating from Indonesia, tempeh is a fermented soybean product that's a rich source of probiotics and plant-based protein.

11. Natto

It's a dish from Japan containing fermented soybeans and contains an important probiotic Bacillus subtilis, which improves your immune system, supports cardiovascular health and also helps to digest vitamin K2. In addition it's loaded with protein and contains anti-inflammatory enzyme nattokinase.

Other fermented milk products

The following list of fermented milk products are also good to consume: sour milk, buttermilk, cottage cheese, Skyr, sour cream, quark (curd cheese), Ayran, Villi as well as cheeses like Parmigiano Reggiano, Grana Padano, Pecorino, Gruyere, Manchego, Cheddar, Edam, Gouda, Emmental, Mozzarella, Camembert, Feta, Chevre, cream cheese.

Dosa- Fermented rice and lentil crepe

Tamari- fermented Japanese soy sauce made from soybeans

Soy sauce- fermented sauce from soybeans that also often contains wheat (there are gluten-free versions as well where wheat is replaced with rice)

Douchi- fermented and salted black soybeans

Here is a periodic table of many different fermented foods and drinks, created by Michael Gänzle, PhD, professor and Canada Research Chair in Food Microbiology and Probiotics at the University of Alberta. Gänzle is regarded as an expert in fermented foods and lactic acid bacteria.

Source: The Fermentation Association

Tips for Incorporating Probiotic Foods

• Start Slowly: Introduce fermented foods gradually to allow your digestive system to adjust. Start with 1 tsp a day and increase slowly day by day if you have not consumed probiotic foods at all.

• Diversify Your Intake: Consume a variety of probiotic foods to benefit from different strains of beneficial bacteria.

• Combine with Prebiotics: Prebiotics are non-digestible fibres that feed probiotics. Foods like garlic, onions, bananas, and whole grains can enhance probiotic efficacy. 

• Check Labels: Ensure products contain live cultures and are not pasteurised post-fermentation, which can kill beneficial bacteria.

Conclusion

Incorporating probiotic-rich foods into your daily diet is a natural and effective way to support gut health and overall well-being. By choosing a diverse range of fermented foods, you can enhance your microbiome without the need for supplements.

If you are looking for a professional's help to guide you towards healthier nutrition, don't hesitate to reach out to me for nutrition counselling at info@katrinpeo.com.