3 Ways You’re Sabotaging Your Probiotic Foods (2023)

Make sure you're benefiting from your food.

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We all know probiotics are good for us, but are we always getting the full benefits? Read below to see the three easiest ways to mess up preparing your probiotic foods, and how the avoid them.

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3 Ways You’re Sabotaging Your Probiotic Foods (1)

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Probiotic-rich foods are often great building blocks for flavor, but that doesn't mean they should necessarily be cooked with. Live probiotic cultures are destroyed at around 115°F, meaning that fermented foods like miso, kimchi, and sauerkraut should be used at the end of cooking if you want to preserve their gut health benefits. Use them to top meals, stir into soups or sauces at the last minute, or serve on the side to pair with warm dishes.

The Foods You're Buying Don'tActually Have Probiotics

There are certain foods are usually assumed to be full of probiotics, but depending on how they'repackagedthat may not always be the case. The process of pasteurization, which heats up foods to kill harmful bacteria, can also kill the 'good' bacteria in products when they're canned. This means that canned versions of sauerkraut, kimchi, and other fermented foods won't have the same amount of probiotics as refrigerated varieties.

It's Paired with Gut Busters

While yogurt is often touted as a rich source of probiotics, that doesn't mean that every yogurt variety is always the best choice. The plethora of options in the grocery store can sometimes contain large amounts of refined sugars and artificial sweeteners, both of which are linked to poor gut health. Instead, choose yogurts that don't contain added sugarsand have a short ingredients list to get the full benefits.

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What are 3 food items that contain a high amount of probiotics? ›

The most common fermented foods that naturally contain probiotics, or have probiotics added to them, include yogurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread and some cheeses.

How do I get enough probiotics? ›

9 Ways to Eat More Probiotics Every Day
  1. Start Your Day With a Parfait. ...
  2. Make Yogurt a Kitchen Staple. ...
  3. Broaden Your Sauerkraut Savvy. ...
  4. Add Kefir to Your Smoothies. ...
  5. Take a Kombucha Break. ...
  6. Experiment With Kimchi. ...
  7. Try Tempeh. ...
  8. Put Miso Soup on Your Menu.
May 13, 2020

What are three examples of probiotic or fermented foods that are good for gut health? ›

Fermented Foods for Gut Health
  • Kefir.
  • Plain Yogurt.
  • Dry Curd Cottage Cheese or Farmer's Cheese, or fermented cottage cheese.
  • Certain aged cheeses (check label for live and active cultures)
  • Fermented Vegetables.
  • Tempeh (choose gluten free)
  • Miso (refrigerated)
  • Pickles (in salt, not vinegar)
Jun 19, 2019

What are the side effects of too much probiotics? ›

You may experience bloating, gas, nausea, or diarrhea when taking high amounts of probiotics. That being said, a few days of mild digestive upset when starting to take a new probiotic can be quite normal and mean that your gut flora is rebalancing.

What foods feed good bacteria in gut? ›

Prebiotic foods (whole grains, bananas, greens, onions, garlic, soybeans, and artichokes) act as food for healthy gut bacteria. Probiotic foods like yogurt are full of good bacteria already.

What food is highest in probiotics? ›

Here are seven foods high in probiotics:
  • Yogurt. Yogurt is made by culturing milk with bacteria that produce lactic acid, such as Lactobacillus bulgaricus and Streptococcus thermophilus, although more strains can also be added. ...
  • Buttermilk. ...
  • Cottage Cheese. ...
  • Tempeh. ...
  • Sauerkraut. ...
  • Miso Soup.
Dec 9, 2022

What kills probiotics in your gut? ›

Foods That Interfere with Probiotics
  • Carbonated Drinks. Whether you are binging on regular or diet sodas, neither are good for your gut health. ...
  • Processed Foods and Probiotics. ...
  • GMO Products. ...
  • Red Meat. ...
  • Gluten-Rich Foods and Probiotics. ...
  • Refined Oils. ...
  • Dairy Foods and Probiotics. ...
  • Tap Water.
Feb 4, 2020

How do you know if you don't have enough probiotics? ›

What Are the Signs You Need Probiotics?
  1. Brain fog, decline in memory, or cognitive dysfunction.
  2. Abdominal pain, stool changes, or excess gas and bloating.
  3. Chronic fatigue and sleep disturbances.
  4. Mood disturbances, depression, or anxiety.
Jan 24, 2022

What causes lack of probiotic deficiency? ›

a dietary change that increases your intake of protein, sugar, or food additives. accidental chemical consumption, such as lingering pesticides on unwashed fruit. drinking two or more alcoholic beverages per day. new medications, such as antibiotics, that affect your gut flora.

What are 3 examples of fermented foods you can eat? ›

There are thousands of different types of fermented foods, including:
  • cultured milk and yoghurt.
  • wine.
  • beer.
  • cider.
  • tempeh.
  • miso.
  • kimchi.
  • sauerkraut.
Aug 20, 2018

Is drinking apple cider vinegar good for gut health? ›

Raw apple cider vinegar also contains: Natural probiotics (friendly bacteria), which may help with your immune system and gut health. Antioxidants, substances that can prevent damage to your body's cells.

Is coffee a fermented food? ›

Well, coffee's not a fermented beverage per se, but fermentation does play a part in the creation of this drink we love, and since we are insatiably curious about every step in the process we have attempted to learn and absorb as much as we can about the importance and the impact of fermentation on coffee quality and ...

Should you take a break from probiotics? ›

If you experience ongoing side effects from probiotics such as bloating and gas, it may be a good idea to take a break from probiotics and ensure you are taking the correct strain and dose.

Do probiotics make you poop a lot? ›

Because of this, the short answer is yes. Probiotics will make you poop, and the size and frequency of your bowel movements have much to say regarding your overall health. Their mission is to improve your gut microbiome, and this is typically done in an effort to get you more regular in your pooping.

How long after taking a probiotic can you drink coffee? ›

“Don't take a probiotic supplement with hot food and drinks such as tea or coffee as this can lessen the chance of the bacteria getting to your gut unharmed. Give it 30 minutes after taking them before you reach for the teapot.” Which brings us to the next beverage/probiotic partnership to avoid…

What foods disrupt gut bacteria? ›

The 6 Worst Foods for Gut Health
  • Refined Sugar. There are plenty of good reasons to minimize refined sugar intake. ...
  • Factory-Farmed Meat. ...
  • Refined Grains. ...
  • Artificial Sweeteners. ...
  • Too Much Saturated Fat. ...
  • Fried Foods.

What foods heal the gut lining? ›

To combat leaky gut, eat foods that promote the growth of healthy gut bacteria, including fruits, cultured dairy products, healthy fats, lean meats, and fibrous and fermented vegetables. Avoid processed and refined junk foods.

What is the #1 probiotic? ›

The probiotic strain in Culturelle® - Lactobacillus rhamnosus GG (LGG®) – is the #1 most clinically studied strain of probiotic. Considered the premier probiotic in the world, over 1,000 scientific studies and over 30 years of research have demonstrated the safety and efficacy of Lactobacillus rhamnosus GG (LGG®).

What fruit is the best probiotic? ›

What fruits are high in probiotics?
  1. Bananas. Bananas are a popular yellow fruit that is easily available in the market. ...
  2. Custard Apples. Custard apples are rich in antioxidants and are extremely beneficial for heart and brain health. ...
  3. Watermelon. ...
  4. Grapefruit. ...
  5. Almonds.
Oct 7, 2022

What is the fastest way to get rid of gut bacteria? ›

An anti-inflammatory diet, regular exercise, good quality sleep, and probiotics are all strategies to put in place before trying antimicrobials or antibiotics to get rid of bad bacteria.

What is the fastest way to fix gut bacteria? ›

9 Ways to Improve Your Gut Bacteria, Based on Science
  1. Eat a diverse range of foods. ...
  2. Eat lots of vegetables, legumes, beans, and fruit. ...
  3. Eat fermented foods. ...
  4. Eat prebiotic foods. ...
  5. If you can, breastfeed for at least 6 months. ...
  6. Eat whole grains. ...
  7. Eat a plant-based diet. ...
  8. Eat foods rich in polyphenols.
Aug 4, 2021

What should you not take with probiotics? ›

Some medications that may interact with certain probiotics include: antibiotics, antifungals (such as clotrimazole, ketoconazole, griseofulvin, nystatin).

How can you tell if a probiotic is working? ›

But there are some common indicators that they may be working for you.
  • Less stomach pain. For some people, certain probiotics can help with stomach pain and cramps. ...
  • More frequent poops. ...
  • Less bloating. ...
  • Improved sleep. ...
  • Better mood, memory, and mental clarity. ...
  • Fewer vaginal infections.
Feb 13, 2023

Do you need to drink a lot of water with probiotics? ›

Drink lots of water.

This is good advice in general, given the many benefits of hydration, but it's also a key element of making the most of your probiotic supplement.

What are the 3 super foods for your gut? ›

The Best Superfoods For Gut Health
  • Leafy Greens. Leafy greens are a powerful prebiotic and are high in vitamins C, K, B complex, folic acid, beta carotene, iron, iodine, calcium, potassium, magnesium, sulphur and chlorophyll. ...
  • Asparagus. ...
  • Oats. ...
  • Greek Yoghurt. ...
  • Apples. ...
  • Ginger.

What causes probiotics to stop working? ›

They must survive the process of manufacturing, storage, and your stomach acid in order to be effective in your intestines. They were stored improperly. Humidity, heat, and light can also affect probiotics negatively. Some may need to be refrigerated.

How do you rebalance your gut? ›

6 Things You Can Do About It
  1. Change Your Diet. Diet has a huge impact on gut health and the balance of good and bad bacteria. ...
  2. Get More Sleep. Getting enough sleep can help promote a healthy gut. ...
  3. Avoid Unnecessary Medications. ...
  4. Supplement with Prebiotics and Probiotics. ...
  5. Drink More Water. ...
  6. Avoid Stress. ...
  7. 617 969-1227.
Aug 7, 2019

What foods cause fermentation in stomach? ›

Vegetables such as artichokes, asparagus, broccoli, cabbage, cauliflower, garlic-containing spices, onions, mushrooms, lentils, and other legumes. Milk and milk products. Foods containing wheat and rye, which contain little absorbed, short-chain carbohydrates that are ideal for bacterial fermentation.

What happens if you eat too much fermented food? ›

“Signs that you're not tolerating fermented foods can range from bloating, diarrhea or constipation to skin issues, nausea, headaches and more after eating them,” she says.

Who should not drink apple cider vinegar? ›

If you have low potassium levels (hypokalemia), too much ACV could make the condition worse. That's because large amounts of ACV can decrease potassium levels. Avoid overuse of ACV if you have kidney disease, since your kidneys might not be able to handle high levels of acid.

Is honey good for the gut? ›

Current research suggests that certain kinds of honey can reduce the presence of infection-causing bacteria in the gut including Salmonella, Escherichia coli, and Clostridiodes difficile, while simultaneously stimulating the growth of potentially beneficial species, such as Lactobacillus and Bifidobacteria.

Do pickles help gut health? ›

Pickles are also high in particular types of fibre that feed beneficial gut bacteria, acting as prebiotics – food for the probiotic gut bacteria. Studies have shown that adding fermented vegetables to your diet may help with digestion and manage symptoms of constipation and diarrhoea3.

Are pickles a fermented food? ›

Are Pickles Fermented? Quick pickles are not fermented, but lacto-fermented pickles are fermented. Quick pickles, the most common type of pickle found in grocery stores, are not fermented because they use an acid, such as vinegar, in their pickling brine.

Is pizza a fermented food? ›

Pizzeria Locale ferments its pizza dough from 24 to 36 hours to obtain the best balance and flavor; that is really the “sweet spot” for fermentation. This long fermentation calls for minimal kneading and lots of resting. The longer fermentation time allows proteins in the dough to tangle and form stronger bonds.

Is cucumber a fermented food? ›

Vegetables, especially cucumbers, that have been submerged in hot vinegary brine and heat processed for sterility and long shelf life, are sour from the vinegar and flavored with added pickling spices such as dill. They are not fermented and are a little less nutritious than when they were raw.

Can I stop probiotics cold turkey? ›

There have been no rigorous scientific studies that look specifically at what happens when healthy individuals stop taking probiotics. However, if you stop populating your gut with “good” bacteria — either through supplements or food — the delicate balance can be disrupted and “bad” bacteria may begin to take over.

Who should stay away from probiotics? ›

Although probiotics are generally safe to use, findings of a review from 2017 suggest that children and adults with severe illnesses or compromised immune systems should avoid using probiotics. Some people with these conditions have experienced bacterial or fungal infections as a result of probiotic use.

How long does it take for probiotics to reset gut? ›

If you are taking a high quality, multispecies and multistrain supplement, you can expect to notice initial improvements and health benefits of probiotics in your digestion as early as the first 1-2 weeks after starting your probiotic. Depending on how sensitive you are, many people feel a difference after a few days.

How do you know if you have too much probiotics? ›

Even though the bacteria may be familiar to your body, it is possible to experience side effects from taking large amounts of probiotics. You may experience bloating, gas, nausea, or diarrhea when taking high amounts of probiotics.

Will probiotics make you tired? ›

However, some patients take probiotics and feel even worse. Symptoms can include cramping, gassiness, diarrhea, fatigue, and even brain fog or memory problems. Often these symptoms intensify just after a meal.

Does caffeine harm probiotics? ›

So, the simple answer is that no, you don't need to worry about taking probiotics at the same time as you are enjoying your morning coffee, though ideally, I would swallow your probiotic supplement with a sip of water, in between sips of the delicious brown stuff (or any other hot drink you like to imbibe at breakfast- ...

Is it OK to take vitamins with probiotics? ›

Probiotics may enhance the absorption of certain micronutrients, including vitamins. Vitamin D and probiotics may work synergistically. At recommended doses, most people can likely take probiotics and vitamins together safely.

How long can you stay on probiotics? ›

Probiotics are microbial food supplements that help keep your digestive system healthy. Currently there is no recognised or definitive duration of use of probiotics, but it is noted that there is no evidence of harm caused by them.

What fruits and vegetables are high in probiotics? ›

Let's take a look at all the fruits that are a rich source of probiotics;
  • Bananas. Bananas are a popular yellow fruit that is easily available in the market. ...
  • Custard Apples. Custard apples are rich in antioxidants and are extremely beneficial for heart and brain health. ...
  • Watermelon. ...
  • Grapefruit. ...
  • Almonds.
Oct 7, 2022

Which vegetables are high in probiotics? ›

Broccoli and other vegetables in the cruciferous family are in the list of probiotic food in India as they are rich in fibre. So it is recommended that you include cruciferous vegetables like cauliflower, Kale, Brussels sprouts, cabbage regularly to your diet.

What foods are high in probiotics and prebiotics? ›

Probiotics are in foods such as yogurt and sauerkraut. Prebiotics are in foods such as whole grains, bananas, greens, onions, garlic, soybeans and artichokes.

Which fruit has more probiotics? ›

The Best Probiotics. An apple contains about 100 million bacteria—a more diverse range than any dietary supplement. In April, researchers at Tufts University posed a nutrition riddle. They compared people who took vitamin pills with people who got the same nutrients the old-fashioned way, by eating food.

What is the best vegetable for your gut? ›

Leafy greens, such as spinach or kale, are excellent sources of fiber, as well as nutrients like folate, vitamin C, vitamin K and vitamin A. Research shows that leafy greens also contain a specific type of sugar that helps fuel growth of healthy gut bacteria.

Are blueberries probiotic? ›

Blueberries are also a well-known prebiotic — its consumption in fresh, frozen, dried, and supplement form supports healthy digestion, fights inflammation, and gut dysbiosis.

Is Avocado a probiotic? ›

But in order for probiotics to thrive and multiply, they need a steady diet of good, fibrous foods. Avocados, oats, asparagus, onions and mangoes are all great prebiotic examples. One of the best-tasting prebiotic foods? Avocado.

What cheese has probiotics? ›

Typically, probiotics are in cheeses that have been aged but not heated afterward. This includes both soft and hard cheeses, including Swiss, provolone, Gouda, cheddar, Edam, Gruyère, and cottage cheese.

Are apples good probiotics? ›

But new research shows that perhaps the best probiotic aid out there is the one your grandmother promoted: the apple. Other fresh fruits and vegetables aren't far behind. In his latest article, "The Best Probiotics,” Dr.

What is the number one prebiotic food? ›

Oats and barley contain the highest amount of the prebiotic, beta-glucan. Science suggests that whole grains containing beta-glucan may help lower LDL-cholesterol and blood triglyceride levels, and encourage the growth of beneficial gut bacteria (7).

Which snack is the best source of prebiotics? ›

These eight foods are good sources of prebiotics:
  • Dandelion Greens. Dandelion greens are high in fiber with 3.5 grams per 100-gram serving, including inulin. ...
  • Garlic. Garlic is an herb that adds flavor and nutrients to your foods. ...
  • Chicory Root. ...
  • Onions. ...
  • Jerusalem Artichokes. ...
  • Bananas. ...
  • Whole Oats. ...
  • Apples.
Nov 29, 2022

What is the number one prebiotic? ›

Inulin-FOS is the top Prebiotic source

Inulin-FOS (FructoOligoSaccharides) fiber from chicory root stands out as the most effective prebiotic fiber supplement, and is also backed by a number of well-designed studies demonstrating its support for optimal health.

What foods soothe the intestines? ›

Foods that help digestion
  • Foods containing ginger. Ginger is a plant that can reduce bloating and other digestive problems. ...
  • Unsaturated fats. This type of fat helps the body absorb vitamins. ...
  • Vegetables with skin. ...
  • Fruits. ...
  • Whole-grain foods. ...
  • Yogurt. ...
  • Kefir. ...
  • Leafy green vegetables.
Oct 9, 2019

What nuts are good probiotics? ›

Almonds. Several recent studies have revealed that almonds may possess powerful probiotic properties. The nuts have been shown to increase levels of good bacteria in the gut, thanks to their high fibre content, and may even decrease levels of microbes that cause food poisoning.


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