12 Fun and Tasty Ways To Enjoy Probiotics Every Day

It’s so easy to become apprehensive when people tell you you must consume bacteria for your gut to be healthy. However, this is the case for probiotics or what experts call “good” bacteria.

Probiotics provide many health benefits. For one, they’re vital in maintaining good gut health and a balanced microbiome. Probiotics are also associated with better digestion and overall wellness.

Although we can simplify things by taking supplements, there are natural, fun and tasty ways to enjoy probiotics daily. Simple changes to your diet, like adding yogurt, kefir and kimchi, can have wonderful effects on your overall digestive health. Check out this list that will give you a better idea of how to incorporate probiotic-rich foods into your diet anytime — breakfast, lunch, dinner or even snacks!

Make Yogurt a Staple in Your Kitchen

Yogurt is an excellent kitchen staple. However, to increase your probiotic intake, you must be extra mindful of the kind of yogurt you consume.

Not all yogurts are created equal. Meaning, not all yogurts contain live bacteria that are good for gut health, commonly known as probiotics. Many yogurts have been pasteurized, a heat-based treatment that can kill off any beneficial bacteria the yogurt may contain.

So, to ensure you’re consuming yogurt that’s good for you, check the label. Look for those that contain live, active cultures.

Add Kefir to Your Diet

Kefir is one of the best ways to get your daily dose of probiotics. It’s a fermented drink made with sugar water and kefir grains; it can also be dairy-free if you use plant-based milks.

A lot of people can drink kefir every day without experiencing any adverse effects. However, those with a weakened immune system may be better off consulting with their doctor first, as they may cause infection in immunocompromised people.

Beyond this, it’s essential to know that kefir contains millions of probiotics. Kefir has also been linked to many other health benefits, such as improved cholesterol, blood sugar levels and overall gut health.

Refresh Yourself With Kombucha

Kombucha is another fermented beverage similar to kefir. It’s also known as mushroom tea and has many health benefits.

This fermented drink is typically made with tea, sugar, bacteria and yeast. Aside from tasting delicious, it’s also considered an excellent probiotic source. It contains beneficial live microorganisms that can improve one’s gut health.

The history of kombucha spans thousands of years, and rightly so. In addition to its probiotic content, kombucha contains antioxidants that can kill harmful bacteria. In the long run, consuming this drink may help fight several diseases.

Get Creative With Kimchi

If you’re into Korean dramas and TV series, then we’re sure you know or at least heard of kimchi. It’s a traditional Korean dish made of salted and fermented vegetables, usually cabbage.

Because it’s fermented, kimchi contains many healthy probiotics. It contains the same lactic acid bacteria in yogurt and other fermented dairy products.

According to WebMD, regularly eating fermented foods, like kimchi, can help lower inflammation and strengthen our gut microbiome. Kimchi also improves our digestive health, as probiotics may help reduce the negative symptoms of many gastrointestinal disorders.

Incorporate Sauerkraut Into Your Meals

Sauerkraut is another type of fermented cabbage. Though it’s a German word that means “sour cabbage,” sauerkraut was actually first introduced around 2,000 years ago in China.

During this time, cabbage was fermented in rice wine. Around a thousand years later, sauerkraut was introduced in Europe by Genghis Khan, leader of the Mongolians.

Like kimchi, sauerkraut is also packed full of probiotics. This can help you strengthen your immune system, reduce your risk of developing certain diseases, aid in weight loss and improve your digestion.

Swap Out Tofu for Tempeh

Vegetarians and vegans often consider tofu their first option for meat replacement. While tofu is rich in protein, it lacks other benefits, like probiotics.

Opt for tempeh if you want a good protein source that offers other benefits. One cup of tempeh provides 31 grams of protein, which is already more than half of an adult’s recommended daily intake.

Tempeh is also a great source of probiotics. Because of this, it’s associated with reducing cholesterol levels, balancing blood sugar levels and boosting bone health. It’s also fiber-rich, making it a key player in improving gut health.

Include Miso in Your Meal Plan

Miso soup is a staple in Japanese cuisine. In addition to tasting delicious and being a great complement to the meal, miso is also high in probiotics.

A 2017 article from Healthline explains that miso is a versatile condiment that can boost digestion and one’s immune system. The Aspergillus oryzae fungus is the primary probiotic strain found in miso. It’s very versatile, as you can use it to make sauces, soup stock, spreads and more.

Unfortunately, miso is very salty. So, if your doctor has advised you to watch your salt intake, you should be extra mindful of how much miso you consume.

Give Fermented Oats a Go

Fermented oatmeal might not be at the top of your list when you think about foods you can make with oatmeal. However, it’s very easy to do this; you’d only need to place oatmeal, water and yogurt in a small bowl and mix.

The bowl must then be covered with cheesecloth and secured with an elastic band. This should be set aside overnight at room temperature.

Fermented oats are excellent for relieving gastrointestinal symptoms, such as bloating and gas, upon consumption. They’re also promising sources of both probiotics and prebiotics, enabling better digestion and nutrient absorption.

Opt for Cultured Cottage Cheese

Cottage cheese itself is already good for you. It’s an excellent source of protein and calcium and has less sugar than yogurt.

However, cultured cottage cheese takes things one step further. Because it’s fermented, it has a lot more probiotics from live cultures, which can better aid our digestion. It also has a different taste and texture due to the fermentation, which can make for a unique dish.

Though both types of cottage cheese are undoubtedly delicious and nutritious, if you want to consume more probiotics, opt for the cultured version. Shopping for cottage cheese is similar to shopping for yogurt. You’d have to check the label and see if it says that the product you’re considering contains live and active cultures.

Snack on Some Labneh

If you’re craving a gut-healthy snack, consider labneh. It’s frequently used in Mediterranean cuisine, and it’s made of fermented milk or plain yogurt strained for several hours to remove all the moisture.

When you see labneh, you’ll notice its consistency is like whipped creamed cheese. This makes for a perfect dip that will fill you up. However, it can also be cooked and added to dishes as an ingredient.

Labneh is undoubtedly delicious. It’s also a good source of protein, probiotics and calcium. In addition, it’s low in fat and sodium compared to commercial or packaged dips and cheeses.

Dance the Night Away With Kvass

If you love beer but hate all the harmful side effects, then maybe it’s time you think about drinking kvass. It’s a fermented drink with low alcohol content but tastes similar to beer.

Kvass is also popular because of its probiotic content. It’s made from rye bread or beets, so it’s cheap and easy to make. The rye bread kvass is more prevalent in Russia, while the beet kvass is more popular in Ukraine.

According to Brainstorm Health, beet kvass has traditionally been used to support immune function and combat digestive problems. It’s perfect for those suffering from constipation or sluggish liver.

Kick off Your Morning With a Delicious Parfait

There’s no better way than starting your day with a nutrition-packed breakfast. If you’re sick of your usual avocado toast or bagel, try something with more probiotics, like a parfait.

Parfaits are usually made with yogurt, so you can consume many probiotics in one meal. However, one must be mindful of the kind of yogurt they consume, as those with live and active cultures are what would be most beneficial.

When you start your morning this way, you can effectively kickstart your digestive system for the rest of the day. In addition, regular consumption of probiotic-rich foods can help support your immune system by promoting a healthy gut. So, parfaits are a delicious and nutritious way to ensure you start your morning right.