It's never too late to change your diet to support better gut bacteria. The same Nutrients review suggests that switching from a mostly animal-based diet to a mostly plant-based diet and vice versa can change the makeup of your microbiome in as little as 24 hours—for better or for worse.

So how do you improve your own microbiome? Eat more: Probiotics, prebiotics, fiber, polyphenols and fermented foods. Eat less: Artificial sweeteners, red meat, processed foods and alcohol.

Here, we break down each category and explain what each one means. Probiotics are the beneficial bacteria that live in your gut and can be found in fermented foods like sauerkraut, kimchi, miso and yogurt. Eating foods that are naturally rich in probiotics adds good bacteria to your gut.

The most common types of good bacteria are Lactobacillus and Bifidobacterium , with each having its own specific strains. In addition to helping balance your gut bacteria and prevent chronic disease, probiotics can help if you have diarrhea, boost your immunity and keep your heart and skin healthy.

Sauerkraut is made from cabbage and salt. During the fermentation process, microorganisms eat the sugar present in cabbage and produce carbon dioxide and acids. The probiotics created during fermentation assist with digestion and add good bacteria to your gut.

Try to make your own sauerkraut. Most store-bought sauerkraut is pasteurized, which kills bad bacteria as well as the beneficial bacteria created through fermentation. One cup of sauerkraut has 4 grams of fiber, per the USDA.

Probiotics in the gut use fiber as fuel. Enjoy sauerkraut with grilled chicken, substitute it for pickles on a sandwich or burger, add it to potato salad, or put it on a cheese plate and serve your friends something good for their guts.

Kimchi, also fermented cabbage, is the spicy Korean cousin of sauerkraut. It can have scallions, radishes and shrimp added to give it more flavor. Look for it in the refrigerated section near sauerkraut, other Asian sauces and pickles, or better yet make your own to maximize probiotic content.

Kimchi is delicious added to a fried rice bowl with veggies and an egg. Kefir is like drinkable yogurt. It's made when kefir grains, which are colonies of yeast and lactic acid bacteria, ferment the sugars in milk, giving it a slightly thicker consistency and tart flavor.

Similar to yogurt, kefir is packed with probiotics, as long as the store-bought brand you buy uses milk that is pasteurized prior to the fermentation process. Pasteurization before fermentation ensures kefir contains live and active probiotics when you consume it.

Buy plain kefir instead of flavored to skip added sugars or make your own kefir. Due to fermentation, kefir has a slightly tart and acidic taste, which makes it a tasty addition to a breakfast smoothie in place of milk. Or try substituting kefir for milk in one of our overnight oats recipes for a healthy combo of probiotics and fiber.

Kombucha is a tart, fizzy tea made by adding a SCOBY symbiotic colony of bacteria and yeast and sugar to green or black tea. It's then fermented for a week or more. During fermentation, alcohol and gases are produced, giving the kombucha natural carbonation.

The amount of alcohol is usually less than 0. Pasteurization is used to limit alcohol content, which means commercial kombucha contains few if any probiotics. To keep the alcohol levels down on your homemade kombucha brew, make sure to keep it cold and refrigerated and shorten the fermentation time.

You could also try using a different type of tea. One study in the journal Nutrients found that kombucha made with rooibos tea had lower ethanol a type of alcohol and acetic acid aka vinegar acid concentrations compared to kombucha made with black or green tea. When fermenting tea, lactic acid bacteria are produced, which are known to function as a probiotic.

When consuming kombucha made from green tea, you'll also get the antioxidant properties associated with tea. Keep in mind that some kombuchas, like those made from black tea, contain caffeine. Others have artificial sweeteners, which can negatively alter gut bacteria and defeat the purpose of drinking it , so read labels—or make your own.

Miso is a fermented paste made from soybeans, barley or rice. Similar to other fermented foods, beneficial bacteria are produced in the fermentation process.

You'll also get some protein if you eat miso made from soybeans. A little bit goes a long way, which is good since miso is also high in sodium. Miso is great added to sauces, dressings and soup bases. Try it on this Miso-Maple Salmon.

Tempeh is similar to tofu in that it's made from soybeans, but unlike tofu, tempeh is a fermented food, so it contains probiotics. Tempeh is made when soybeans are fermented and then pressed into a cake.

It can then be grilled, sautéed or baked. Tempeh is high in protein, making it a good option for vegetarians and vegans. It's also packed with B vitamins, calcium, manganese, zinc and copper.

Try marinating then grilling tempeh and add it to a salad. Yogurt is probably the most popular probiotic and for a good reason. It's made when good bacteria are added to milk, where they metabolize lactose to form lactic acid and other beneficial microbes.

A quick look at the ingredients list will also show you if there are bacteria in the yogurt. Do you have trouble digesting lactose? The probiotics in yogurt help digest some of the lactose milk sugar , so if you're lactose intolerant, you may be able to enjoy yogurt and kefir.

If you don't eat dairy, many companies now make dairy-free and vegan yogurts that contain probiotics. Pictured Recipe: Muesli with Raspberries. When you're trying to establish more probiotic bacteria in your gut, you need to feed them with prebiotics so they can flourish and keep making more good bacteria.

But don't get bogged down in the scientific names. In fact, you won't see most of these compounds listed on a label because they are present in foods that don't have labels—like fruits and vegetables.

Focus on a variety of whole foods. Apricots, dried mango, artichokes, leeks, almonds, pistachios and legumes, as well as polyphenol-rich foods, such as blueberries, strawberries, prunes, apples, flaxseed, olives and extra-virgin olive oil, are extra-high in prebiotics, Rossi writes in her book, Love Your Gut.

Though commonly referred to as Jerusalem artichokes, this tuber isn't an artichoke at all but rather a part of the sunflower family. Also known as sunchoke, sunroot or wild sunflower, they look similar to gingerroot.

One cup of Jerusalem artichokes delivers 2. Thiamin a B vitamin supports healthy hair, skin and nails, and iron helps form red blood cells. Try sunchokes roasted with olive oil and garlic or raw in salads they have a texture similar to water chestnuts.

Leeks are high in good-for-the-gut fructans. According to the USDA , 1 cup of leeks has 1. Leeks can be added to almost any dish—try adding them to an omelet or sautéing them to mix with roasted potatoes.

Alternatively, rub whole leeks with oil and grill briefly; then toss with your favorite vinaigrette. Try our Oven-Braised Leeks that require only 15 minutes of prep. Onions are chock-full of inulin, fructans and fructooligosaccharides FOS.

Not only are FOS prebiotics that help build up gut flora, but according to a review of the literature published in the International Journal of Molecular Sciences , they also help to improve a plethora of conditions, including diarrhea, osteoporosis, atherosclerosis, gastrointestinal disorders, cardiovascular disease and Type 2 diabetes.

Onions are highly versatile: Add to soup or salad, grill and put on top of a turkey burger, or roast with herbs and serve as a side. According to the USDA , 1 cup of raspberries has a whopping 8 g of fiber, about one-third of your Daily Value DV. Raspberries are a rich source of polyphenols, potent antioxidants that your gut microbes love to nosh.

According to a review in the journal Neural Regeneration Research , polyphenols act as prebiotics by enhancing the growth of beneficial bacteria and inhibiting the growth of pathogens. Raspberries are delicious when eaten fresh but are just as nutritious purchased frozen and thrown into a smoothie.

Or add them to yogurt, oatmeal or high-fiber cereal. Many steer clear of beans for fear of having gas, but flatulence is actually a good sign that your gut bacteria are hard at work. When the fiber in beans and legumes, such as black beans, chickpeas, peas, lentils and white beans, reaches the large intestine colon , it's still intact.

It's there that gut bacteria feed on them. This process is called fermentation. And the byproduct may be some gas. So while it may be awkward, you can feel good about it because your microbes are doing what they're supposed to.

Canned beans are a favorite—pick three types, rinse and mix for a simple bean salad. These beneficial bacteria provide all sorts of powerful benefits for your body and brain.

They may:. Some evidence suggests they may even give you better-looking skin. Consuming probiotics in supplement form is one popular way to get them, but you can also get them from fermented foods. Health benefits associated with eating yogurt include :.

Additionally, yogurt may be suitable for people with lactose intolerance. This is because the bacteria turn some of the lactose into lactic acid, which is also what gives yogurt its sour taste. But keep in mind that not all yogurt contains live probiotics.

Processing can sometimes kill the live bacteria. For this reason, make sure to choose yogurt with active or live cultures. Probiotic yogurt is associated with a number of health benefits and may be suitable for people with lactose intolerance.

Make sure to choose yogurt that has active or live cultures. Kefir is a fermented probiotic milk drink. Kefir grains are not cereal grains but rather cultures of lactic acid bacteria and yeast that look a bit like cauliflower.

Indeed, kefir has been linked to various health benefits. It may improve bone health, help with digestive problems, and protect against infections. Kefir may also be a good option for people with lactose intolerance.

Kefir contains several major strains of friendly bacteria and yeast, making it a more diverse and potent probiotic source compared to yogurt. Kefir is a fermented milk drink. Sauerkraut is finely shredded cabbage that has been fermented by lactic acid bacteria. Sauerkraut has a sour, salty taste.

People often use it on top of sausages or as a side dish. You can store it for months in an airtight container. In addition to its probiotic qualities, sauerkraut is rich in fiber as well as vitamins C and K. It is also high in sodium and contains iron and potassium.

Sauerkraut also contains the antioxidants lutein and zeaxanthin , which are important for eye health. Make sure to choose unpasteurized sauerkraut.

Pasteurization kills the live and active bacteria. Sauerkraut is finely cut, fermented cabbage. It is rich in vitamins, minerals, and antioxidants. Make sure to choose unpasteurized brands that contain live bacteria.

Tempeh is a fermented soybean product that forms a firm patty. Originally from Indonesia, tempeh has become popular worldwide as a high protein meat substitute. People describe its flavor as nutty, earthy, or similar to that of a mushroom. Soybeans are typically high in phytic acid , a plant compound that impairs the absorption of minerals like iron and zinc.

However, fermentation lowers the amount of phytic acid , which may increase the amount of minerals your body can absorb from tempeh.

Fermentation also produces some vitamin B12 , a nutrient that soybeans do not contain. You usually get vitamin B12 from animal products, so tempeh is a great substitute for vegetarians. Tempeh is a fermented soybean product that serves as a popular, high protein substitute for meat.

It contains a decent amount of vitamin B12, a nutrient found mainly in animal products. Kimchi is a fermented, spicy Korean side dish. Cabbage is usually the main ingredient, but it can also be made from other vegetables. Kimchi is flavored with a mix of seasonings, such as red chili pepper flakes, garlic , ginger , scallion , and salt.

It contains the bacteria Lactobacillus kimchii and other lactic acid bacteria that may benefit digestive health. Kimchi made from cabbage is high in some vitamins and minerals, including vitamin K , riboflavin vitamin B2 , and iron.

Kimchi is a spicy Korean side dish, usually made from fermented cabbage. Its lactic acid bacteria may benefit digestive health. Miso is a Japanese seasoning. It is traditionally made by fermenting soybeans with salt and a fungus called koji.

Miso can also be made by mixing soybeans with other ingredients, such as barley, rice, and rye. People most often use this paste in miso soup, a popular breakfast food in Japan.

Miso is typically salty. You can buy it in many varieties, such as white, yellow, red, and brown. Miso is a good source of protein and fiber. Some research suggests that miso may also protect against cancer, obesity, and high blood pressure.

It may also help regular your cholesterol. Miso is a fermented soybean paste and a popular Japanese seasoning. It is rich in several important nutrients and may reduce the risk of high blood pressure and some cancers. Kombucha is a fermented black or green tea drink popular in many parts of the world, especially in Asia.

Some research suggests that kombucha may reduce the risk of cancer, diabetes, and other diseases. Still, because kombucha is fermented with bacteria and yeast, it likely does have health benefits related to its probiotic properties. Kombucha is a fermented tea drink.

Some people claim it has a wide range of health benefits, but more research is needed. Pickles also known as gherkins are cucumbers that have been preserved in a solution of salt and water. They are left to ferment for some time, using their own naturally present lactic acid bacteria.

This process makes them sour. Pickled cucumbers are a great source of healthy probiotic bacteria, which may improve digestive health. They are also low in calories and a good source of vitamin K, an essential nutrient for blood clotting.

Keep in mind that pickles also tend to be high in sodium. Pickles are cucumbers that have been preserved in salty water and fermented.

They are low in calories and high in vitamin K. However, pickles made with vinegar do not have probiotic effects. There are two main types of buttermilk: traditional and cultured. Traditional buttermilk is simply the leftover liquid from making butter. Only this version contains probiotics.

Cultured buttermilk, commonly found in American supermarkets, generally does not have any probiotic benefits.

Yoghurt drinks can contain high numbers of bacteria that are good for the gut, far more than you would find in a normal yoghurt. Do be mindful though as they can have a high sugar content.

This probiotic yoghurt drink is made by fermenting milk and is packed with good bacteria which can help to reduce a leaky gut. It originated in the mountainous region between Asia and Europe, as well as Russia and Central Asia. It also makes a great addition to smoothies and soups, or you can use it as a base for salad dressing add lemon juice and seasoning.

Miso is made from fermented soya beans, plus barley or rice, and contains a range of goodies such as helpful bacteria and enzymes. A savoury paste used in dips, dressings and soup, it can also be used as a marinade for salmon or tofu.

There is uncertainty within the research that the bacteria effectively reach the gut, nevertheless in regions where Miso is a staple fermented food source the population have better gut health and less bowel disease. Gut Feeling: Understanding Stomach Problems. Learn more about IBD, IBS, Coeliac Disease and stomach cancer.

This is finely chopped cabbage that has been fermented. This great source of probiotics, fibre and vitamins is best known as a German dish, but versions exist in Eastern and Central Europe. This Korean speciality of fermented vegetables brings the benefits of probiotic bacteria along with vitamins and fibre.

Use it as a lively side dish with meat, salad or eggs. It makes fantastic toast too. These have good probiotic properties, which means they are a treat for your gut bacteria — high in fibre, and full of fatty acids and polyphenols.

Gut bacteria and gut microbes like a diet of fatty acids and polyphenols. These are found in olive oil. Studies have shown that it helps reduce gut inflammation. Use it for salad dressing or drizzle it over cooked vegetables. Some studies have also found olive oil to be beneficial in easing indigestion problems and can also benefit your pancreas through lowering its requirement to produce digestive enzymes.

We all know water is crucial for gut health, but what else can you drink? Kombucha is a fermented tea drink thought to have originated in Manchuria that is full of probiotic good bacteria.

It has a sharp, vinegary taste and can be used as a refreshing drink on its own or mixed with fruit and spices. It also makes the base for great cocktails. Gut bacteria need fibre to flourish, so the more fruit and vegetables you consume the better.

Peas are full of soluble and insoluble fibre to help keep your system in balance. Add peas to stir-fries, soups or salads. Much more than a festive staple, they contain the kinds of fibre that good bacteria like and sulphur compounds which help combat unhealthy bacteria such as H pylori.

Stir-fry with garlic and bacon for a delicious side dish. They also contain healthy minerals. Add it to salads or spread it on your sourdough. Whilst we cannot be ensured that all of the bacteria survive digestion to be beneficial it is believed that other properties help preserve some bacteria during digestion.

Use it as a flavouring for savoury dishes. The properties within garlic act as a fuel source to allow the bacteria to do their job better which overall improves gut function and can help heal your gut. Fresh ginger can help in the production of stomach acid and it stimulates the digestive system to keep food moving through the gut.

Kvass is an eastern European fermented beverage, typically made from sourdough rye bread, but can also be made from fermenting berries, fruits, herbs, vegetables, or honey, explains Connell. Due to its fermentation process, it contains a small amount of alcohol, similar to kombucha.

Mahmoud Ghannoum, PhD , leading microbiome researcher and co-founder of BIOHM Health , also recommends giving Kvass a try. Koji is technically a type of fungus used for various culinary feats, including in Japanese cuisine to ferment rice, soybeans, and other grains, explains Ghannoum.

It may sound a little out there, but it's a great source of probiotics, such as Aspergillus oryzae, Ghannoum adds. Green peas have been found to contain a potent probiotic named Leuconostoc mesenteroides, explains Ghannoum.

They're a versatile vegetable you can easily add to your salads, pastas, and omelettes for a belly-loving boost. Who knew your favorite pancakes and biscuits could do some good for your gut?

Buttermilk is a fermented dairy product rich in probiotics like Lactococcus lactis and Streptococcus thermophilus, says Ghannoum. Pickled beets, carrots, and radishes contain probiotic strains such as Lactobacillus acidophilus and Lactobacillus plantarum, explains Ghannoum.

If you're not a fan of those veggies, Connell says you can pickle just about any vegetable you like. Tepache is a fermented beverage originating from Mexico that's made from the peel and the rind of pineapples and often seasoned with cinnamon, says Connell.

Plus, the drink is super refreshing. A study published in Frontiers in Microbiology found that organic apples—core included—contain about million diverse bacteria "which might healthily interact with the gut microbiome," says Ghannoum. He adds that most pasteurized dairy products lack healthy bacteria.

Certain brands of cottage cheese are made with live cultures to boost their gut-supporting benefits. Good Culture offers probiotic-rich, low-fat whole milk and double cream options. Bananas aren't a probiotic, but a prebiotic food, which Mastaneh Sharafi, PhD, RD , vice president of scientific affairs at Ritual , says are just as important to maintaining a healthy gut.

They essentially act as food for gut bacteria, which creates an ideal environment for your body to grow and diversify its own probiotics. Oats are another prebiotic food Sharafi recommends incorporating into your diet.

Asparagus is a prebiotic also high in nutrients like inulin fiber and antioxidants, says Sharafi. It's an easy side to roast or stir fry and pair with dinner too. Jerusalem artichokes, also called sunchokes, are a prebiotic food rich in inulin fiber, which is undigestible and reaches the colon to feed and support a flourishing gut microbiome, Sharafi says.

Leeks are a prebiotic food that research shows may help change the composition of gut microbiota when consumed with other prebiotic foods among a balanced, healthy diet. The onion-y veggie adds a pungent flavor to soups, scrambles, and more.

Garlic is a prebiotic that research has shown can increase the growth of the probiotic L. acidophilus, so don't be afraid to add a few extra cloves to your next dinner! Chicory is a bitter root that's not typically served up in entree form, but you can find it as a supplement or tea.

It's actually often ground up and served like coffee. The root is an inulin-rich prebiotic and also contains fibers pectin, cellulose, and hemicellulose that have been found to help lower cholesterol.

Sharafi says soybeans are a protein-rich prebiotic to keep on rotation. They're mainstays in a plant-based diet and they pack the prebiotic punch that many soy milks don't, since much of it gets drained away in the bean-soaking, milk-making process, research says.

Kayla Blanton is a freelance writer-editor who covers health, nutrition, and lifestyle topics for various publications including Prevention , Everyday Health , SELF, People , and more. Sydney Sweeney's Diet: Everything To Know. Here's How Restaurant Menus Get You To Pay More.

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