If my gut is unhappy, I’m unhappy too; few things ruin my day faster than an upset stomach.
I recently experienced one such instance of grumbly guts after a course of antibiotics and spoke to dietitian Avery Zenker about how to best support my gut to get it back to normal.
I was surprised that she didn’t suggest taking a probiotic supplement.
“Taking probiotics doesn’t guarantee that the bacteria actually stay alive and thrive in the gut. That’s why microbiome-friendly foods are important,” she explains.
That’s not to say that probiotic supplements are entirely useless; they just shouldn’t be the first thing you reach for when you experience stomach upset.
“Probiotics shouldn’t be the first line strategy when people aren’t already doing the foundations with fiber-rich and fermented foods, says Zenker.
You can get many natural sources of probiotic bacteria from dietary sources, so these should be your first stop.
“All the food choices that we make impact our gut microbiome in some way. When you’re making food choices, you’re choosing which gut microbes will thrive and which ones won’t,” she adds.
Six great probiotic foods
1. Sauerkraut
(Image credit: Getty Images / Peter Meade)
Sauerkraut is the German name for sour cabbage that is fermented with naturally occurring lactic acid bacteria.
The sour flavor isn’t to everyone’s taste, but even a single spoonful will offer your gut a boost of friendly bacteria.
“If you’re choosing fermented foods like sauerkraut or pickles, make sure they’re not made using vinegar or wine, since they won’t actually be fermented.”
Serving suggestion: Try adding a few tablespoons of sauerkraut mixed into salad or added to a sandwich.
2. Kefir
(Image credit: Getty Images / Marina Cavusoglu)
Kefir is a fermented milk drink rich in probiotic bacteria.
The addition of live kefir grains (which are not actually cereal-based) initiates the fermentation process, and the microorganisms in the grains begin consuming sugars in the milk.
Add one tablespoon of grains to 500ml of milk. After 24-48 hours of fermentation, boom: you have kefir. You can, of course, buy it premade.
Can’t handle lactose? No problem.
“Dairy-free versions can also count as probiotic sources,” says Zenker.
Serving suggestion: Add a splash of kefir to smoothies, oatmeal or cereal. Make sure not to heat it (add it after you’ve cooked your oatmeal), as this will kill the beneficial bacteria.
3. Miso paste
(Image credit: Getty Images / John Block)
Miso paste is a Japanese invention made by fermenting soybeans with a mold culture called koji.
You can get white, yellow, or red miso (all aged for different durations) or a blend of the three.
Serving suggestion: Miso is a great way to add umami flavor to soups, stews and other dishes. If you want to upgrade your instant noodles, add a drop of miso before you pour over the boiling water.
4. Kimchi
(Image credit: Getty Images / Peter Meade)
Similar to sauerkraut, kimchi is often made by fermenting cabbage. It tends to be spicy as well as sour, with chili, spring onion and ginger commonly added for flavor.
You can also get varieties made from radish, cucumber or green onion.
Serving suggestion: Try using kimchi in soups or grain bowls. It is often served as a side dish, or banchan, for carb-heavy dishes like fried rice.
5. Tempeh
(Image credit: Getty Images / alvarez)
Tempeh is an Indonesian staple made using fermented soy beans.
It is easy to marinate and has a naturally slightly nutty flavor. It is packed with protein, containing roughly 15-20g per 3oz serving, so it is a great option for people who are trying to increase their protein intake.
Serving suggestion: Use in place of meat in stir-fries, stews, tacos, burrito bowls, salads, sandwiches, sauces, and other savory dishes.
6. Yogurt
Yogurt is made similarly to kefir, but the milk is cooked before the fermentation process begins.
“When choosing yogurt, look for unsweetened plain yogurt, as it can be high in added sugar,” says Zenker.
“Some yogurts are better quality probiotic sources than others. At the very least, make sure active cultures are on the ingredient list.”
Serving suggestion: Top with granola and fresh berries for a protein-rich, probiotic breakfast.
How often should you eat probiotic foods?
Fermented foods introduce new gut bacteria to your digestive system, which can upset your stomach if you eat too much too fast.
“When eating fermented foods, start with small portions and slowly increase,” says Zenker.
Once you’re comfortable with one or two probiotic food sources, you can begin incorporating more, but ensure you continue to build up gradually.
“Start with a tablespoon or two of sauerkraut, or a few spoonfuls of kefir. You can eventually aim to have a few servings of probiotic foods daily.”