5 Fantastic Probiotics Foods For Gut Health

probiotics foods

So What Are Probiotics Foods?

Oh-so-healing probiotics foods are foods that contain healthy live cultures of good bacteria, which you can use to help repopulate the microbiome in your intestine.

As well as billions of friendly bacteria, probiotics foods (or live foods) also contain all manner of other nutrients, including fibre, vitamins and various antioxidants which are incredibly healing to both your gut and your body as a whole.

Why Do You Need A Healthy Gut?

Your gut is home to trillions of bacteria of many different species.  In fact it’s true to say that you have more bacterial DNA in your body than human DNA!

These bacteria are critical to the proper functioning of your immune system and how well you fight disease.  As well as your mental health and well-being, your ability to digest food and absorb nutrients and your elimination of toxins.

In fact they are SO fundamental to the processes in your body, that without them you would simply die.

So it makes total sense that the healthier and more well-balanced your microbiome is, the healthier your whole body will be.  And eating probiotics foods is a really great way of starting to get that balance back again.

But What Damages Your Gut In The First Place?

It’s a sad truth that we’re exposed to all manner of chemicals on a daily basis that harm our microbiome and it can feel pretty overwhelming!
But the good thing is, just having an awareness of these sources and taking small steps to avoid them, gives your microbiome a fighting chance.

So before you get going with probiotics foods, how many of the following toxic products can you start to reduce your contact with, to create a healthier gut environment?

Here are the biggest offenders:

  • Sugar – and there’s that nasty word again!
    Sugar raises your body’s acidity, causes body-wide inflammation and promotes overgrowth of bad bacteria and yeasts such as Candida.  All of this damages the populations of good bacteria in your gut, which are needed for a healthy immune system.
  • Gluten and processed foods – Modern gluten and many other chemicals in processed foods, such as additives, colourings, stabilisers, preservatives, corn-syrup etc, all damage our gut bacteria and gut lining.
  • Antibiotics – antibiotics are obviously designed to kill infectious bad bacteria, but unfortunately at the same time they wreak havoc on the good bacteria too.  And over-prescribing of antibiotics is a huge problem.
  • Unfiltered tap water – Tap water comes with some seriously bad chemicals such as chlorine, fluoride, bromide, pesticides, etc, which are bad for your body and your microbiome.
  • Anti-inflammatories and other medications – Painkillers like ibuprofen are known to be damaging to your gut lining and detrimental to your intestinal health.
  • Environmental toxins – We’re surrounded by chemical toxins in our homes and workplaces – they include environmental pollution, paints, plastics, agricultural pesticides, non-natural/non-organic skin and beauty products and artificial fragrances just to name a few.
  • Heavy metal exposure – Mercury, lead, aluminium, arsenic and many more – in the air that we breathe, in cigarettes, amalgam fillings, vaccines, household paints, water supply, etc.
  • Antibacterial products – Designed for hygiene purposes but very harmful to our gut bacteria when absorbed into our bodies – for example antibacterial soaps, cleansers, household sprays and other bacteria-killing chemicals.

How To Start Healing Your Gut When It’s Damaged

There’s no doubt that healing your gut from all this exposure can take time, but having awareness of the problem and initiating a number of simple changes can start to make a huge difference.

Cutting out the sugar, moving over to a fresh, green, organic diet and introducing a top quality source of probiotics are all fantastic steps in starting off that process.

And you can also use gut-healing foods like bone broth, to repair intestinal permeability and damage.

But by incorporating different types of probiotic into your diet (such as combining a good probiotic supplement with regular intake of probiotic foods), you give your gut huge boosts of good bacteria and improve your chances of repopulating your microbiome.

The following are 5 of the best probiotics foods that can help you do that…

5 Of The Best Probiotics Foods For Gut Health

Fermented Veggies

This is THE NUMBER ONE healthiest of the probiotics foods to boost your gut bacteria and it does it by absolutely billions (especially when made with a starter culture).

Yes folks, fermented veggies are more hooching with good bacteria than any probiotic supplement you can buy!  Even better, fermented veg of all types are so easy to make and keep in your store cupboard for daily use.  Sauerkraut is just one well-known type (see number 3).


Kefir is so super, it’s made my list of 15 healthiest drinks ever!  And it’s just a simple milk or water-based drink made from a culture of kefir grains.
The ‘grains’ are special colonies of bacteria, enzymes, healthy yeasts and nutrients that have the appearance of cauliflower florets – super funny if you’ve never seen them before!

Kefir grains are now widely available so it’s easy to buy some and make your own kefir milk at home, without worrying about the added sugar found in many ready-made kefir products.

Here are the organic kefir grains that I’ve used to make kefir milk.  Really good quality.

Kefir is a fantastic source of probiotics and other nutrients which the grains release into the milk as it ferments.  And best of all the grains can be reused over and over to culture fresh milk each week in a continuous supply.

And can even be used to make interesting new foods like this homemade kefir cheese.  Kefir is truly amazing stuff!


Sauerkraut is a traditional type of fermented veg (from Germany and Eastern Europe), usually made from cabbage.

And although cabbage may seem like the most mundane vegetable in the world, it’s a fab source of vitamins A, C and K (in fact one serving of cabbage can provide over 80% of your daily vitamin K requirement).

I’ve made a gorgeous pink sauerkraut myself at home and I can vouch that it didn’t make me ill or go mouldy or any of that stuff.  It was simple and delicious!


This is the traditional Korean form of fermented veg and there are hundreds of different variants to try or play around with making.

Kimchi is becoming more widely available in supermarkets these days, but be aware that commercial kimchi often contains lots of unnecessary chemical additives!  If you have the time to prep your own then it’s likely to be much healthier than most shop-bought versions.


Yoghurt is the most wonderfully simple of probiotics foods and is always easy to come by, but finding a decent healthy one amongst a sea of available products is easier said than done!

Beware the legions of gimmicky commercial yoghurt drinks, biopots and tubs, which are crammed with sugar, flavourings and additives to make them super-tasty.  All of these sugars and flavourings just bump up the bad bacteria and yeasts in your body and are absolutely best avoided.

So if you can find them, go for simple, unflavoured organic yoghurts, preferably made from raw milk if possible.  Or make your own simple yoghurt at home using raw milk and a good probiotic culture.

It’s well worth making fermented probiotics foods a staple part of your diet, to gain ALL the gut-healing benefits that they bring.  In fact probiotics foods should be a fundamental pillar in the diet of any one looking to heal themselves.

Make a regular practice of nourishing your gut and looking after your microbiome, and it will absolutely look after you!

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