1. Kimchi
Kimchi is a fermented food made with cabbage, radishes, and a variety of spices. During the fermentation process, beneficial bacteria like Lactobacillus are produced, turning kimchi into a rich source of probiotics. These probiotics help maintain a healthy balance of gut bacteria, aiding in digestion and reducing bloating.
“The process of fermentation requires many good bacteria, and they are retained in the food once the process has ended,” Richards explains.
2. Greek Yogurt
The probiotics in Greek yogurt work to improve the overall health of your digestive system, aiding in the breakdown of food and reducing the chances of bloating caused by undigested food particles. Additionally, Greek yogurt is rich in protein, which supports muscle health and can contribute to a feeling of fullness, helping to prevent overeating and further bloating.
According to Richards, eating it regularly "replenishes your gut microbiome with healthy bacteria." That healthy bacteria is "beneficial for weight, among many other health benefits." She points out that "by keeping this area of the body in balance and preventing gut dysbiosis, you improve your overall health."
3. Kefir
Kefir is a fantastic gut-healthy food that can work wonders for bloating! Packed with probiotics, those friendly bacteria, kefir can help restore balance in your gut microbiome. This balance is crucial for proper digestion and can significantly reduce bloating.
"One study found that eating six servings of fermented foods [like kefir] per day led to better microbiome diversity and reduced markers of inflammation,” explains Cassetty. "These factors can lower your risk of numerous conditions, including autoimmune conditions, type 2 diabetes, heart disease, and mood disorders like depression and anxiety."
4. Pickles
Craving something salty, tangy, and crunchy? Look no further than pickles, which are a delicious source of probiotics. They make a great snack, sandwich ingredient, or even protein bowl add-in. The possibilities are endless!
In addition to the fact that the fermentation process used to make pickles produces probiotics, this food is also low in calories and fat, so it's a perfect food for anyone looking to shed some points as they nourish their gut.
"Naturally fermented pickles are a low-calorie snack rich in probiotics. They also contain vitamin K, which is important for blood clotting. But it's important to watch the sodium content in pickles, as high sodium intake can be detrimental to health," Saari notes. Got it!
5. Miso
Miso contains antioxidants and bioactive compounds that have anti-inflammatory properties. These compounds help reduce inflammation in the gut, which is often associated with bloating and digestive issues.
"Miso soup is considered good for gut health due to its key ingredient, miso, which is a fermented soybean paste," Richards says. "Miso is rich in live enzymes that aid in breaking down food, easing the burden on the digestive system. Moreover, miso contains prebiotics, which are non-digestible fibers that nourish beneficial gut bacteria."
Richards points out that "miso soup's gentle warmth and easily digestible nature make it a soothing choice for those with sensitive digestive systems, further contributing to gut comfort and overall well-being."
6. Kombucha
When you drink kombucha, you're essentially introducing these beneficial microbes into your gut, which helps to maintain a healthy balance of bacteria. This balance is crucial for smooth digestion, absorbing nutrients effectively, and even supporting your immune system.
“In addition to [probiotics and polyphenol antioxidants] and the impact of eating and drinking fermented foods on your gut microbes, kombucha has antibiotic and anti-inflammatory properties,” explains Cassetty. Perfect!