English
 Dr. C . Bharath Kumar | Senior Consultant - Medical Gastroenterology | Manipal Hospitals Sarjapur

Dr. C . Bharath Kumar

Senior Consultant - Medical Gastroenterology

Book Appointment

Subscribe to our blogs

 Dr. C . Bharath Kumar | Senior Consultant - Medical Gastroenterology | Manipal Hospitals Sarjapur
Reviewed by

Dr. C . Bharath Kumar

Senior Consultant - Medical Gastroenterology

Manipal Hospitals, Sarjapur Road

Top 10 Prebiotic And Probiotic Foods To Support Healthy Gut

Posted On: May 28, 2024
blogs read 4 Min Read
Top 10 Natural Sources of Prebiotics and Probiotics to Support Healthy Gut

Is your gut giving you signs that something is off? It might be time for you to take probiotics! These are live bacteria that facilitate the digestion of food in your body and also enhance the immune system. Yoghurt's a probiotic powerhouse. Bananas are of prebiotic nature, for they provide fibre to the good bacteria in the intestines.

Good news! The more such foods with probiotic and prebiotic ingredients you consume, the better your gut will feel - and what is good for the gut is good for your general health. If you’re interested in knowing the best prebiotics and probiotics that should be taken on a daily basis, read on.

Know More About Probiotics

The different types of probiotics have different unique benefits. For example, Bifidobacterium is a common probiotic bacteria that helps break down complex carbs. Lactobacillus is often found in fermented dairy products. It can aid digestion by breaking down lactose and may also contribute to overall gut health. Research suggests probiotics might have many other benefits, such as strengthening your immune system.

What Are the Signs of Unhealthy Gut?

You may probably encounter particular symptoms if your diet lacks sufficient prebiotics and probiotics. These common symptoms include:

  • If you are facing GI issues
  • Develop bacterial, yeast, or other vaginal infections.
  • If you are dealing with psoriasis or eczema.
  • Feeling exhausted or devoid of energy throughout the day
  • Have a weakened immune system

Top 10 Best Natural Sources of Prebiotics and Probiotics

In addition to the use of probiotic supplements, some dietary changes can also improve your gut health. Many foods naturally contain probiotics, and including them in our diet can help decrease the frequency of your visits to a doctor. The top ten prebiotic foods list containing natural prebiotics and probiotics include:

 

Food

Probiotic/Prebiotic

Specific Strains

Benefits

Kefir

Probiotic

Multiple strains of yeast and beneficial bacteria

May aid digestion, support the immune system, balance gut flora

Idli & Dosa

Probiotic

Lactobacillus

May aid digestion, improve lactose tolerance

Curd (Homemade)

Probiotic

Lactobacillus (amount varies)

May aid digestion, improve lactose tolerance

Pickles (Fermented)

Probiotic

May contain various strains depending on the pickling process

May aid digestion and improve gut health (varies depending on the pickling process)

Whole Wheat Sourdough Bread

Probiotic

May contain Lactobacillus strains (not guaranteed in all sourdough)

May aid digestion and improve gut health (may not be present in all sourdough breads)

Beetroot

Prebiotic

N/A

Promotes growth of good gut bacteria

Green Peas

Prebiotic

N/A

Promotes growth of good gut bacteria

Apples

Prebiotic

N/A

Promotes gut health by feeding good bacteria

Buttermilk (Traditional)

Probiotic (Uncertain)

May contain Lactobacillus strains

May aid digestion and improve gut health (uncertain due to pasteurization)

Paneer

Not a source

N/A

May contain minimal gut health benefits

Conclusion

We can maintain a balanced gut microbiota by regularly eating meals high in healthy bacteria or taking probiotic supplements. Food for gut health has numerous advantages, including better digestion, stronger heart and brain health, and many more. Simply put, it has an impact on our general well-being.

FAQ's

Prebiotics are fibre sources. They serve as food for the microorganisms in your gut, thus encouraging healthy bacterial development.

The microbiome is diverse and influenced by a range of factors, including genetics, nutrition, stress, etc.

Try these foods to get Lactobacillus:

  • Yoghurt 
  • Kefir
  • Sourdough bread 
  • Kimchi

Share this article on:

Subscribe to our blogs

Thank You Image

Thank you for subscribing to our blogs.
You will be notified when we upload a new blog