Chicago Home and Lifestyles – 5 probiotic rich foods to add to your diet

We are all trying to get probiotics into our diet. These are ‘friendly’ bacteria that support healthy microbes that already live in your gut. Researchers are finding that the gut microbiome is central to our wellbeing. It boosts immunity, improves digestion, promotes better brain function and contributes to chronic disease prevention. Probiotics boost microbiome vitality. They may also support nutrient absorption and even regulate mood. Yogurt of course is touted as a probiotic, but here are other foods to add a bigger probiotic punch! 

Kombucha can be an excellent source of probiotics. Be careful as some are very high in sugar, and it can lose some of its punch when not stored properly. Choose a low sugar one that’s refrigerated. It’s great in mocktails with citrus herbs and fruit juice. 

Miso paste is a fermented paste made from soybeans used in Japanese dishes. It’s being used more now everywhere as it adds an umami punch to many foods. It’s great in soups, marinades, dressings, and sauces. Miso is also a good source of manganese and zinc. It has a powerful flavor that can be quite salty though, so use it in moderation.

Cultured cottage cheese is another good source of probiotics. But be careful; all cottage cheeses qualify! Cultured varieties are labeled with “live, active cultures”. It also contains calcium, B vitamins and phosphorus for energy and bone health. Great with fruits and vegetables, in a smoothie or loaded on toast. 

Kimchi is fermented Korean vegetables that pack a rich probiotic addition to your gut health. It also contains antioxidants and vitamins A and C. Add to rice and noodle dishes. Top burgers or grain bowls with a dollop of Kimchi. A small amount packs a big punch of flavor along with beneficial gut bacteria. Sauerkraut is another fermented vegetable food that benefits gut health. Raw or non-pasteurized sauerkraut is best.

Kefir is a tangy beverage made with fermented kefir grains. It has a consistency between milk and yogurt. It has reduced lactose so it can be easier to digest for those sensitive to dairy. It is anti-inflammatory and can help to reduce cholesterol. It supports bone and metabolic health as well as its probiotic benefits. It’s great in smoothies and overnight oats. 

Let’s try and add some of these probiotic rich foods into our diets!

Kathleen Weaver-Zech and Dean’s Team Chicago