17 Great Probiotic Foods for Better Gut Health

Photo by form PxHere

Probiotics are one of the good bacteria in the intestine that line the digestive system. These probiotics support the body’s ability to absorb nutrients and facilitate the digestive process, and they also contribute to supporting the immune system and preventing many diseases. Eating probiotic-rich foods may have hundreds of other health benefits. The intestine is the part responsible for absorbing all the nutrients that the body needs to function. It is the center of our immune system, as the intestine produces neurotransmitters and other proteins that the body needs. The intestine does not need foods rich in sugar and foods that can be digested quickly, but rather healthy food that can be quickly analyzed so that the body can benefit from it.

Foods rich in probiotics help maintain gut health and prevent diarrhea and stomach problems. By eating foods rich in probiotics, it is possible to maintain the amount of these beneficial bacteria in the amount that the body needs, as the body not getting enough of it may result in some side effects such as problems in the digestive system, skin problems, candida, autoimmune diseases, colds, and frequent flu.

Foods that contain prebiotics :

1. Yogurt and Unpasteurized cheese

Yogurt is one of the most prominent foods rich in probiotics. It helps clean the intestines and improve the levels of beneficial bacteria, thus promoting digestion and avoiding stomach problems. Hence, it is necessary to eat a yogurt box daily. Some types of cheese are made with fermented milk and are a rich source of beneficial bacteria, including thermophilus, bulgaricus bacteria, and Bifidus bacteria, in addition to acidophilus bacteria.

2. Indian mushrooms and Kefir water

It is an Indian drink that is fermented milk prepared by placing kefir grains in cow or goat milk to produce an acidic drink full of beneficial bacteria for the intestine. Kefir is one of the most beneficial types of milk, as it relieves digestive problems and allergies and has a positive effect on heart health. Kefir water is made by adding grains to sugar water, resulting in a fermented soft drink full of probiotics.

3. Green bananas

Most people avoid buying and eating green bananas. However, green is the most beneficial, as it is a rich source of probiotics, especially resistant starch, and containing fiber, vitamins, and minerals. Green bananas provide good nutrition for good bacteria and help protect the bones and heart from disease.

4. Kimchi soup

It is a traditional Korean food and is made by fermenting vegetables with lactic acid bacteria. And because this soup is made from beneficial vegetables, such as cabbage, garlic, and pepper, it contains a large proportion of vitamins, fiber, and antioxidants. This soup helps prevent constipation and reduce blood cholesterol, thus enhancing brain and immune function and reducing the chances of premature aging.

5. Sauerkraut

A fermented brine containing milk, cabbage, carrots, and some spices and is one of the best sources of beneficial bacteria. This type of dish reduces stomach problems and improves digestive functions, and therefore it is recommended that it be one of the main appetizers with daily meals.

6. Pickled cucumber

Pickled cucumbers are prepared by placing cucumbers in a solution of salt and water and left to ferment for some time with lactic acid bacteria. Pickled cucumbers are a great source of healthy probiotic bacteria that may improve digestive health.

7. Garlic

Garlic is a portion of very useful food for strengthening the immune system. It helps to nourish beneficial intestinal bacteria and kill harmful bacteria thrown out of the body. To get the best use of garlic, it is recommended to eat it raw and fresh. It is recommended for an ideal digestive process to eat a tablespoon of minced garlic daily before bed.


Milk contains a good source of probiotics, and it is made with milk fermented with good bacteria. And yogurt is a suitable option for people who suffer from lactose intolerance.


It is also known as tea mushroom. It is a fermented drink made from known beneficial types of bacteria and yeasts and helps support the digestive system, increases energy, and detoxifies the liver.


It is a popular dish in Japan that is made from fermented soybeans. Natto also contains a very strong type of extremely powerful probiotic, which has strengthened the immune system and supports cardiovascular health. Natto also contains a powerful anti-inflammatory enzyme loaded with protein.

11- Kvass

It is one of the popular fermented drinks in Eastern Europe and is made by fermenting barley and is useful for filtering blood and liver and its light sour flavor.

12-Apple cider vinegar

Apple cider vinegar involves a good source of probiotics and is useful in controlling blood pressure, lowering cholesterol levels, controlling insulin, and even facilitating weight loss.

13-Salted olives

Salted olives are an excellent source of probiotics, but you should make sure they do not contain sodium benzoate. This food additive can negate many of the olives’ health-promoting properties.


It is a traditional Japanese spice found in many traditional foods and is made by fermenting soybeans, barley, or brown rice with koji mushrooms.


To obtain probiotics, you must choose naturally fermented pickles, in which vinegar was not used, and a solution of sea salt with water helps promote the growth of beneficial bacteria. It gives pickles a sour taste and may help improve digestion.


It is one of the meat alternatives and is prepared using fermented soybeans rich in probiotics and is rich in vegetable protein, dietary fiber, and antioxidants.


Eating an apple a day maintains the intestinal bacteria that are beneficial for the digestive process. And apples affect two different types of bacteria in the colon and therefore have a positive effect on metabolism. These metabolic changes give more food to the cells in the large intestine. Apples are a rich source of fiber that, along with nutrients, helps protect against heart disease and regulate the level of fats in the blood.