When it comes to feeling your best, your gut microbiome—a rich ecosystem of microbes in your intestines—plays a pivotal role. In addition to better digestion, maintaining a healthy gut can also have positive effects on your immune system, mental health, weight and energy levels.
Many factors affect gut health. However, the No. 1 habit to promote a healthy and diverse gut microbiome is eating a diet that regularly contains probiotic-rich foods. We spoke with dietitians to better understand why probiotics matter and how they benefit your digestive system. We also asked them to share practical tips for adding probiotic-rich foods to your diet and other strategies to help your gut thrive.
Why Eating Probiotic Foods Regularly Is the #1 Habit to Promote Better Gut Health
Probiotics are beneficial bacteria that naturally reside in your gut. They’re also found in fermented foods like yogurt, kombucha and kimchi. From better digestion to a stronger immune system, let’s take a closer look at some benefits of eating more probiotic-rich foods.
Probiotics Can Help Support Digestive Health
Your gut is home to trillions of bacteria, collectively known as the gut microbiome. A balanced and varied microbiome is important for maintaining digestive health. Sammy Peterson, M.S., RD, a registered dietitian and holistic health expert at Simply Wellness, says that studies have found probiotics to be important for digestion, reducing inflammation and promoting overall gut health.
You can find probiotics in supplements, but research suggests that getting them from whole foods is especially beneficial. A 2021 study found that eating foods like yogurt, kefir and kimchi helped increase gut bacteria diversity and reduce inflammation—key markers of good gut health—in healthy adults.
Probiotics May Enhance Immune Function
Did you know that approximately 70% to 80% of your immune system resides in your gut? A well-balanced microbiome, supported by probiotics in our diet, can help regulate immune responses and protect against pathogens, like viruses. “[Probiotics] can help restore the balance of the gut microbiota, by counteracting disruptions from antibiotics, infections and stress while naturally crowding out harmful microbes,” says Peterson.
Nicole Ibarra, RD, LD, a media registered dietitian and owner of Altitude Nutrition & Fitness, also emphasizes this connection, saying that studies have found probiotics and fermented foods to play a key role in supporting immune function and helping the body fight off infections.
Probiotics May Support Mental Health and Memory
The gut and brain are intricately connected through something called the gut-brain axis. Preliminary research suggests that probiotics can influence this connection, potentially improving cognitive function and mood, and may even help manage some mental health conditions like depression, anxiety disorders, chronic fatigue syndrome and attention deficit hyperactivity disorder (ADHD). Additionally, a small study in healthy adults found that drinking a fermented probiotic beverage daily for four weeks was associated with significant improvements in memory.
While research is ongoing, adding kefir to your morning smoothie could be an easy and nutritious way to boost your mood.
Tips to Incorporate More Probiotic Foods into Your Diet
Adding probiotics to your routine doesn’t have to be complicated. Here are some simple tips to get started:
- Start Small. Peterson suggests starting with simple additions, like a small serving of sauerkraut or kimchi with meals, or sipping on kombucha in place of soda. Ibarra adds that yogurt and kefir are great starter options since their mild flavors make them easy to blend into smoothies.
- Create a Daily Habit. Consistency is key, so try to find a sustainable way to enjoy probiotics every day. Prep yogurt parfaits for an afternoon snack, or enjoy a glass of kefir with breakfast.
- Stir in Some Miso. Miso, a fermented soybean paste, is an easy way to add probiotics to savory dishes. “Stir miso into soups, stews, chili or dressings for an extra gut-friendly boost,” recommends Peterson.
- Read Labels Carefully. When buying probiotic foods, look for phrases like “live and active cultures” on the label. When possible, opt for refrigerated versions, as shelf-stable fermented foods are often pasteurized, which kills the beneficial bacteria.
Other Strategies to Improve Gut Health
While probiotics are great for your gut, they’re just one part of the equation for a healthy digestive system. Here are a few additional habits to consider:
- Eat Plenty of Prebiotic Foods. Prebiotics are indigestible fibers that feed the good bacteria in your gut. You can find them in a variety of plant-based foods like garlic, onions, asparagus, bananas and oats.
- Focus on Fiber. In addition to prebiotics, eating more total fiber supports digestion and overall gut health. A simple way to do this is by incorporating a variety of colorful fruits and vegetables into your meals throughout the week.
- Get Moving. “Engaging in regular physical activity as part of your everyday routine, even as simple as a 15-minute walk, can help enhance gut bacteria diversity,” says Peterson. Exercise also helps reduce inflammation, which Peterson says can support optimal gut barrier function.
- Establish a Consistent Eating Pattern. Ibarra suggests spacing meals three to four hours apart to keep your digestive system running smoothly. “When you skip meals or go several hours without eating, it slows your digestive system down, which can lead to constipation and other digestive symptoms,” she says.
The Bottom Line
Adding fermented foods like yogurt, kefir, sauerkraut, miso and kimchi to your diet is a simple and flavorful way to nourish your gut. Not only are probiotic-rich foods important for your digestive system, but they may also help strengthen your immune system and even boost your mood. Pairing these foods with other healthy habits like eating fiber-rich foods, not skipping meals and engaging in physical activity can set the stage for a happy, healthy gut.
