Best Probiotic Foods which You Must Eat for a Healthy Gut

Probiotics are the “good” or you can say “friendly” bacteria that help to boost your intestinal and overall health. Our body needs these bacteria to keep the digestive system in good health and efficient.

Intake of probiotic foods is helpful in restoring the natural balance of the gut bacteria. Along with this, it helps to treat the digestive problems like constipation, etc.

They may help to reduce the abdominal bloating and flatulence which is caused by irritable bowel syndrome. Probiotics help to maintain the activity of the immune system.

The disturbance in normal level of gut bacteria is also one of the causes of constipation. In this article, I’m sharing with you a list of some of the best probiotic foods which are good for your gut health.

Let’s discuss them in detail!

Yogurt :

Yogurt with live and active cultures tops the list of best Probiotic foods. This is because it aids digestion and stimulates a healthy environment of microorganisms in the gut.


You must eat a few cups of yogurt in routine. Avoid the intake of yogurt which contains artificial sweeteners and flavors. It’s better to opt for plain yogurt or you can add your own fruits and flavors to it.

Miso :

Miso soup is a Japanese staple and made from fermented soya beans. It can also be prepared with brown rice, barley, and several other grains.


It is a rich source of vitamin B complex, minerals, and other protective antioxidants. The fermentation which produces miso last from a few days to a year or more.

You can add miso to soups, stews or other cooked dishes after removing from heat. The other option is to use it as a thick layer on the toast or freshly cooked corn. You can get miso paste from any supermarket.

Sauerkraut :

It is a popular side dish of Germany and other European countries. In usual, it is prepared from fermented cabbage but can also be made from other vegetables. Sauerkraut contains a variety of probiotics which help to improve your gut flora and prevent the symptoms of constipation.


In addition, it is a rich source of vitamin B-complex, C and K, and some minerals. In general, it is used as a condiment. Don’t heat or cook it, instead use it raw. Avoid taking it in high amounts.

Buttermilk :

Buttermilk is a thin liquid leftover from churning cream when making butter. The traditional and cultured buttermilk contain many useful gut bacteria. This tasty drink contains vitamins A, D, and B12, minerals, and protein.


You can add flavors to your buttermilk with roasted cumin (jeera), black salt and other spices and enjoy drinking it.

Tempeh :

Vegetarian use it as a replacement for meat in their diet. Tempeh is another probiotic food which you must add to your diet. It is made from fermented cooked soya beans.


The process of fermentation turns it into a form of patty which resembles a meatloaf and gives it a nutty flavor. Apart from probiotics, tempeh is a good source of fibre, protein and various nutrients. Being rich in fibre, tempeh is also one of the remedies for constipation.

You can stir-fry it with vegetables or add it to sandwiches, burgers, and salads. Many natural food stores and grocery stores sell tempeh.

Sour Pickles :

The naturally fermented sour pickles are a good source of dairy-free probiotics. All you need to do is, soak some pickling cucumbers in ice cold water for 30 minutes. Then, add a few garlic cloves, a sprig of dill and a few black peppercorns.


After this, fill the jar with enough brine to cover the cucumbers. For making the brine, dissolve 2 tbsp. sea salt in four cups of water. You can use hot water for this, but make sure to cool the solution before pouring into the jar.

Cover the jar with a cloth or with a loose cap and leave it on the counter for at least 3 days. When the cucumbers have soured to your liking, then store them in the refrigerator. Check it in routine to make sure that cucumbers are submerged in the brine or not. Try eating 1 or 2 ounces of this sour pickle with each meal.

So, these are some of the best probiotic foods which you should add to your diet for a healthy gut. It’s important to keep your gut in good health, otherwise, you are at a risk of getting digestive issues like chronic constipation, acidity, bloating etc.

Moreover, if you often suffer from constipation, it can be due to unhealthy gut bacteria. Along with these probiotic foods, you can take Pet Saffa Natural Laxative Granules.


This ayurvedic anti-constipation powder helps to clean the intestinal walls and maintains regular bowel movements. The 9 natural ingredients of this herbal laxative powder work in a gentle manner and give you relief from constipation and its related symptoms.

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Best Probiotic Foods which You Must Eat for a Healthy Gut
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