8 Probiotic Superfoods Recommended by a Nutritionist to Support Gut Health
Yourgutcontains trillions (yes, trillions) of bacteria. Yet it may come as a surprise that to maintain ahealthy gut microbiome—which is essential for yourdigestion,immunity, and more—you have to eat even more. . .
Yourgutcontains trillions (yes, trillions) of bacteria. Yet it may come as a surprise that to maintain ahealthy gut microbiome—which is essential for yourdigestion,immunity, and more—you have to eat even more healthy bacteria, known asprobiotics. “It’s essential to follow a dietary pattern that encourages greater bacterial diversity,” says nutritionistLaura Parada. Feeling lost? Keep scrolling to learn more about whichprobiotic foodsyou should add to your diet. YogurtOne of the most commonly cited probiotics isyogurt. Plain yogurtis made from milk fermented withLactobacillus bulgaricusandStreptococcus thermophilusbacteria, which are both beneficial to your gut. To get yogurt’s full nutritional value, make sure you choose one labeled with “live and active cultures” and no added sugar. KefirSimilarly,kefiris a drinkable yogurt variety made by fermenting milk wth bacteria and yeast. In addition to providing your gut with healthy bacteria, it’s also a good source ofcalciumandprotein. KombuchaTypically made from black orgreen teafermented with bacteria, yeast, andsugar,kombuchais another great option. According to theCleveland Clinic, the sharp-tasting drink can also help fightinflammation(a single sip is filled withantioxidants), support yourimmune system(hello,B vitamins), and more. NattoPopular in eastern regions ofJapan,nattois a traditional breakfast food made fromsoybeansfermented withBacillus subtilisbacteria. It’s rich inprotein,fiber,healthy fats, and other vitamins and minerals, collectively supportingbone,cardiovascular, andgut health. MisoMisois also made from fermented soybeans, along with salt and koji (a beneficial fungus). Studieshave found that it can help reduce the risk of cancer and heart disease, too. SauerkrautMade from fermentedcabbage, sauerkraut contains lactic acid bacteria. It’s also a good source ofvitamin K, which is known to support heart andbone health, theCleveland Clinicreports. KimchiClearly, it’s time to join the cabbage bandwagon. Kimchi is a fermentedcabbage, typically mixed with other vegetables such as radishes,carrots, and celery, as well as seasonings likegingerand chili. The fermentation process means it contains good bacteria for your microbiome; plus, it’s a great source of vitaminsAand C, which also support your immune system. Cottage cheeseCottage cheeseis traditionally made from milk and an acid, which creates the curds. To make sure your cottage cheese is actually a probiotic, check the label for “live and active cultures,”UCLA Healthadvises. What’s the difference between probiotics and prebiotics?“When we’re talking about a probiotic, we are talking about the beneficial bacteria that exist in certain foods, especiallyfermented foods,” saysGena Hamshaw, MS, RDN, CDN, outpatient clinical nutrition coordinator at the Mount Sinai Kidney Center in New York City. Prebiotics, on the other hand, are types offiberthat serve as fuel for the healthy bacteria in our colon. (Some prebiotics includeflaxseeds,chickpeas,bananas, andmushrooms. )When you have a balanced diet with bothprebioticsandprobiotics, it creates a synergistic cycle. “The idea is that you want to preserve those populations of good bacteria in the gut, and to do that, you do kind of need to keep supplying them with energy,” she says. Have a beauty or wellness trend you're curious about? We want to know! SendVogue's senior beauty & wellness editor an email atbeauty@vogue. com.