The 5 Probiotic Foods Your Gut Really Wants

We’re basically just petri dishes on legs: up to 90% of ‘us’ comes from microorganisms - with maybe 10% left for human cells. And nowhere are those colonists seemingly more important than in the gut - home to our microbiome/microbiota (formerly flora)… Where more than a thousand different bacterial species (that we know of so far) live down there - regulating digestion, much of our immune system, energy and metabolism.

All of which makes each gut unique - just like a fingerprint. 

And very hungry for more benevolent bacteria to join the gut party and keep us going.

So what are five gut-friendly, naturally-probiotic foods - to really keep our bacterial overlord happy?

Sauerkraut

Sauerkraut (basically fermented cabbage) is full of fibre, as well as vitamins C and K, potassium, calcium and phosphorus - and a post-Communist chic revival.

During the fermentation process, the sauerkraut produces a type of probiotic bacteria known as lactic acid bacteria (LAB), which helps to develop a healthy gut, feeding the good bacteria and helping to combat inflammation. 

Sauerkraut won’t break the bank - but ideally, you want the (more expensive) unpasteurised stuff which hasn’t killed off the good bacteria. Or, bash some out at home - needing nothing more than cabbage and salt.

Cabbage, salt, a spoonful of cumin and lashings of lactic acid bacteria

Kimchi

I’ll see your cabbage and raise it with fermented radish, cucumber and onion too. 

A traditional Korean dish made from an array of fermented vegetables, kimchi is also rich in probiotics, providing folate, potassium and calcium - with increasing evidence of benefits to intestinal health, the immune system and anti-inflammatory responses. 

If you’ve been advised to keep salt intake, watch out as some can contain as much as 3% salt. Like sauerkraut, the unpasteurised option is ideal.

Kefir

A cultured fermented drink typically made from cow, goat or sheep milk, kefir contains over 30 strains of bacteria and yeasts - a rich probiotic source. 

Known for its slightly fizzy, sour taste, it’s been claimed to bring benefits for blood pressure, balancing cholesterol and managing blood sugar levels. 

Fermented dairy also provides nutrients with vitamins such as C and E. 

Similar to yoghurt, kefir is differentiated by its fermentation process which uses kefir grain - a combination of probiotic bacteria and yeast.

Kefir can be made at home by stirring (for quite a few minutes) the grains into the milk of your choice. For the dairy-free options, soya tends to produce the best consistency - whilst coconut water basically goes fizzy.

Miso 

In Japan, the day might begin with a bowl of miso soup to energise the body and aid digestion. Translating as ‘fermented beans’, miso paste is made from fermented soybeans and grains. 

With millions of ‘good’ bacteria and rich in essential minerals, miso is also a source of B vitamins, vitamins E and K, as well as folic acid. 

The unpasteurised is best - and can sit in the fridge for ages, though the texture, colour and flavour may change over time.

 Yoghurt 

Yoghurt is one of the best, and more renowned, sources of probiotics. Made from fermented milk that contains the ‘good’ bacteria, lactic acid and bifidobacteria, it’s seen as an aid to the immune system. 

Among its many benefits, yoghurt is said to help with bone health and is especially good for those suffering from high blood pressure. 

As always, it’s worth reading the small print. Not all yoghurts contain live probiotics, with processing often killing the live bacteria, so make sure to choose one with live cultures. 

Also, watch out for sugar content - even if it’s labelled low-fat or fat-free, there can still be lots of added sugar. 

Honourable mentions

Dark chocolate and red wine (in moderation bla bla), kombucha (fermented tea) and live/highly-smelly cheese are worth a look in.