12 Probiotic Power Foods For Your Gut Health



Having a healthy gut can benefit your digestion, immune system, heart and brain health. You don’t need to take supplements to achieve this. By filling your diet with foods rich in probiotics you can boost your overall well-being. We’ve made you a list so you can start adding them to your meals and reaping the benefits today.


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Probiotics, often referred to as “good bacteria,” are live organisms that work wonders for our bodies. While they’re essential for maintaining a healthy gut, their benefits extend far beyond digestion. Probiotics boost your immune system, protect your skin, regulate your metabolism, and even support brain health. Your gut, often called your “second brain,” produces serotonin and dopamine, which can enhance your mood. Incorporating probiotics into your diet offers endless benefits!



While probiotic supplements are available, many natural foods are rich in probiotics and can easily be incorporated into your diet. Here are some of the best natural sources of probiotics and their health benefits:

Yoghurt:  Yoghurt is a probiotic powerhouse. It supports gut health, boosts the immune system, and can protect against skin conditions like eczema. Look for yoghurts labeled "live and active cultures" and containing bacteria like Lactobacillus, Streptococcus, and Bifidobacterium. The healthiest yoghurt is unsweetened or plain and doesn’t contain any additives. Add fruit or a little honey if you want it to be sweeter.

Kefir: This fermented milk drink contains even more probiotics than yoghurt. Rich in various strains of bacteria and yeast, kefir is a potent source of probiotics known to improve blood pressure, cholesterol levels, and blood sugar control.

Kimchi: This traditional Korean dish, typically made with cabbage and seasonings like sugar, salt, onions, garlic, ginger, and chilli peppers, is rich in probiotics. Kimchi adds a spicy kick to your meals, promoting gut health and boosting the immune system.

Sauerkraut: The fermented raw cabbage known as sauerkraut is a popular condiment in many cultures and provides a significant amount of beneficial bacteria for gut health.

Kombucha: Known for its slightly tangy taste, this fermented tea beverage is rich in probiotics and often consumed for its digestive benefits.

Miso: Miso is a thick paste made from fermented soybeans. It is a staple in Japanese cuisine and adds a rich, umami flavour to soups, marinades, and dressings while promoting gut health.

Soft and Aged Cheese: Certain types of cheese, especially soft and aged varieties that are not pasteurised (such as Swiss, Gouda, Edam, Gruyere, and raw Cheddar), are excellent sources of probiotics.

Tempeh: A fermented soybean product from Indonesia, tempeh is high in protein and beneficial bacteria. It can reduce cholesterol, increase bone density, and promote muscular recovery. The probiotics in tempeh create a protective lining in the intestines and shield you from pathogens like salmonella and E.coli.


Incorporating natural probiotics into your diet through these foods can enhance your gut health and overall well-being. These foods offer a delicious and sustainable way to consume beneficial bacteria, supporting everything from your immune system to mental health. By making these probiotic-rich foods a regular part of your diet, you can enjoy numerous health benefits while exploring new and tasty recipes.


+ Highlight Image: © Cala via Unsplash

+ Words:
Saskia Fry
Luxiders Magazine