6 Probiotic-Rich Food Items For A Healthy And Happy Gut
Image Credit: kimchi/ unsplash.com

Imagine a bustling metropolis inside your gut, with billions of tiny creatures working together to keep you healthy and happy. These creatures are known as probiotics, and they are the superheroes of the microbial world. Probiotics are live microorganisms that offer a myriad of health benefits when consumed in adequate amounts. 

The human gut is home to trillions of microorganisms, including both good and bad bacteria. When the balance of these microorganisms is disrupted, it can lead to a host of health problems, including digestive issues, a weakened immune system, and even mental health disorders.

Do you consume enough foods that are high in probiotics? When it comes to incorporating probiotics into your diet, there are plenty of delicious options to choose from. Yoghurt and kefir make a tasty and nutritious breakfast or snack, while fermented vegetables like sauerkraut and kimchi can be enjoyed as a side dish. If you're not a fan of these foods, probiotic supplements are also available in capsule or powder form.

Some of the benefits of consuming probiotics are:

  • Increased immunity
  • Better digestion
  • Increased energy resulting from vitamin B12 synthesis
  • Probiotics eliminate candida, improving breath.
  • Probiotics improve eczema and psoriasis, leading to healthier skin.
  • Decreases the occurrence of flu and colds

Here are some probiotic-rich food items that you can consume regularly:


One of the healthiest probiotic foods you can eat on a regular basis is yoghurt, also known as curd (dahi). Eat a bowl of curd every day with lunch to keep your gut flora balanced. You can eat it on its own or top it with fruits like strawberries, blueberries, and apples, which are high in antioxidants.


Try kefir if you are lactose intolerant. It is one of the best sources of probiotics, just like yoghurt. This tart beverage can be consumed on its own, with fresh fruit, or as part of a smoothie.


Enjoy South Indian cuisine? You must be happy to know that the majority of south Indian recipes contain a variety of probiotics. Rice and lentils are fermented to make dishes like idli, dosa, and others. By going through fermentation, the minerals become more bioavailable, allowing the body to absorb more nutrients.

idli/ unsplash.com

Miso is a common Japanese seasoning made from fermented soybean paste. Miso, which is abundant in several essential nutrients, may lower the risk of heart-related issues. In Indian households, miso or even soy sauce is highly popular since it gives food an intense umami flavour.


We are all aware of this salad and must have tried it at least once in an authentic Asian restaurant. It is a cabbage, radishes, and scallions-based Asian vegetable dish cooked using fermented ingredients. The special strains in kimchi will not only help your digestive system heal, but they might also keep you in shape.


Akhuni is a fermented soya bean cake that can be consumed with meat recipes or in chutneys (pickles) with chillies. It is basically a fermented soya bean paste that is dark and semi-coarse in colour and has a very sharp and pungent flavour.