9 Probiotic Foods for Better Digestion and Gut Health

But not just any yogurt. “The key thing to look for is that the label says ‘live cultures’ and lists them,” says Chang. Live cultures are used to ferment foods, and not all yogurts have them. Yogurt is also a great source of whey protein, CA Notice at Collection.

Sauerkraut is pickled cabbage, and like many probiotic-rich foods, Nutrition - Weight Loss.

Made from fermented soybeans, miso is an excellent source of probiotics. Chang loves to refuel with miso soup after working out in the cold. “You can’t go wrong with miso as a flavoring agent,” she says. And the salt in miso soup can help replace electrolytes Run/Walk a Race.

Tofu is also made from fermented soybeans. Toss cubes or noodles of it into your miso soup for a double whammy, says Chang. Plus, tofu is packed with complete (plant!) protein to boost recovery.

This trendy drink is made from SCOBY (symbiotic colony of bacteria and yeast) and is mixed with sweetened black or green tea and sometimes flavored. During the fermentation process, probiotics and B vitamins are produced. Chang especially likes this source of probiotics because it helps her meet her hydration Probiotic Foods for Better Digestion and Gut Health sugar content as it can creep up with different flavors. 

As if you needed a reason to eat more cheese! Sprinkle sharp Cheddar, Parmesan, Swiss, or Gouda onto your dishes for an extra probiotic kick.

Like kombucha, kefir can help you meet your hydration and probiotic needs. It’s also a good source of protein for a post-workout snack, says Chang. “If you’re drinking milk, a good alternative is kefir, which gives you more bang for your buck because of its probiotics,” she says of the simple swap.

This Korean favorite—fermented cabbage and radishes—can be added to just about anything. It adds extra flavor, crunch, and fiber to Chang’s favorite stir-fry.

While this isn’t a food per se, Heather is the former food and nutrition editor for can Download Your Training Plan.

“If you have specific difficulties with your gut health, digestion, or immune system, a supplement can definitely be beneficial,” she says.

But like all supplements, not all probiotic pills are equal. The gut is most healthy when it is made up of variety of bacterial strains, says Chang, which you can achieve by eating a variety of probiotic foods.

When looking for a supplement, choose one that has at least seven strains in one product. You’ll also want to look for several billion colony-forming units (CFU), which will increase the likelihood of adequate gut colonization. But more isn’t always better, says Chang: Aim for one to 20 billion CFUs with at least seven different strains.

“And like with any supplement, consulting with a dietitian is helpful,” says Chang. “Supplements are really expensive and you want to make sure you’re taking one that’ll help you, specifically.”