Gut Health and Immune Function
Gut health refers to the balance of microorganisms that live in your digestive system. These beneficial bacteria, called probiotics, help with digestion, nutrient absorption, and protect your body from unwanted substances. Research suggests that they can decrease the risk and duration of infections and play a role in your immune function.
The diversity and volume of bacteria in your gut is unique to you and is partially shaped by your diet. As each bacteria has a specific function, having a diversity of gut bacteria is ideal. You can build up your gut health by eating a wide variety of probiotic and prebiotic foods.
Use this as a reference guide for pre- and probiotic foods to add to your diet.
You can increase the probiotics in your gut through food. They can also be consumed in supplement form, but consult with a physician before starting any supplements.
Food-Source Probiotics
1. Yogurt
Easy and readily available, opt for plain yogurt the next time you're at the market. Plain is preferred as flavored yogurt tends to be high in added sugars.
For those sensitive to lactose, yogurt might still be ok as the bacteria present in yogurt partially digests lactose. However, this may not be the case for everyone, so listen to your body!
2. Kefir
A fermented milk with bacteria cultures, this drink can be found in the yogurt aisle at the grocery store. There are flavored and sweetened options, so look for one with less than 6g of added sugar per serving.
3. Tempeh
Fermented soybeans found in the refrigerated vegetarian section near tofu—though it's meatier in texture with a nutty, earthy flavor.
4. Miso Paste
A staple in Japanese cooking, it can be used to make a simple miso soup or marinades for fish (try it with salmon!). It lasts for a long time in the fridge but does have a lot of sodium, so it shouldn't be your main source of probiotics.
5. Kimchi
The centerpiece of Korean cuisine, kimchi is fermented cabbage. You can buy it premade at Asian markets or in the refrigerated section of some larger supermarkets (usually near the tofu). Be forewarned: it can be spicy!
6. Sauerkraut
Similar to kimchi, sauerkraut is also fermented cabbage—though less spicy! Find it in the refrigerated section of grocery stores or on the shelf near the pickles.
The indigestible fiber from our food acts as prebiotics, which refers to the food that probiotics feed on to live in our guts.
Having enough fiber in your diet will help ensure a healthy population of probiotics for good gut health and immune function.
Add these high-fiber foods to your diet:
Garlic
Leeks
Onions
Whole-wheat products
Oats
Asparagus
Bananas
Flaxseed
Beans
Chickpeas
Lentils
High quantities of meat
Artificial sugar
Highly processed foods, sauces and spreads
In addition to what you eat, lifestyle factors, such as exercise, smoking, and stress, can also impact gut bacteria diversity. Certain medications and medical conditions can impact your gut bacteria as well.