4 Delicious Ways to Get More Probiotics From Food

When you think of probiotics, you probably think of strict nutrition plans or pricey health ingredients. But the truth is, you don’t need to go out of your way or spend a lot of money to add probiotics to your diet. Many common foods like yogurt and fermented veggies naturally contain probiotics and can easily become part of your regular meals.

In this article, discover simple ways to include probiotic-rich foods in your daily routine, explore easy-to-make recipes, and get to know a probiotic product that can help keep your gut flora (microorganisms in your stomach) balanced and thriving.

Read on and give your gut the love it deserves, one bite at a time.

What are Probiotics?

Probiotics are helpful bacteria that can support your gut health when taken in the right amounts.¹ They’re found in certain foods like yogurt, kefir, and fermented vegetables, and are also available as supplements.

Scientists have studied probiotics in both sick and healthy people, and the results are promising.¹ Some probiotic strains may help prevent common infections—such as those affecting your stomach, bladder, or lungs. In some cases, it might even support heart health.¹

Foods High in Probiotics

Here’s your guide to probiotic-rich ingredients and a few recipes to help you turn them into crave-worthy meals.

1. Yogurt

   Yogurt isn’t just a popular source of probiotics—it’s also loaded with important nutrients like calcium, phosphorus, potassium, and vitamins A, B2, and B12.² On top of that, it provides high-quality protein and healthy fats your body needs to stay strong and energized.²

   Eating yogurt regularly may even help reduce the risk of health issues such as osteoporosis, diabetes, and heart disease.² To maximize the benefits, choose plain yogurt and avoid options with added sugars. Ready to make your yogurt even tastier? Try this recipe!

   Recipe: Yogurt and Berries Breakfast Parfait³

   • Ingredients: 1 cup plain Greek yogurt, 1⁄2 cup granola, 1⁄2 cup fresh berries, drizzle of honey (optional), chia seeds
   • Instructions: To make a chia yogurt parfait, start by soaking chia seeds in your choice of milk until they form a thick, pudding-like texture—this usually takes about 15–20 minutes in a jar or bowl. Layer yogurt with the soaked chia mixture and fresh berries of your choice. Repeat the layers until your container is full. Top with a handful of granola or cereal for crunch. Drizzle with honey if desired.
      
2. Kefir

   Kefir is like yogurt’s tangy, drinkable cousin. Celebrated for its impressive health properties, it is loaded with probiotics that may help reduce inflammation, fight harmful germs, support your heart, and even offer anti-cancer benefits.⁴

   Kefir can be prepared with both dairy and plant-based milk, making it a versatile option for different dietary preferences.⁴ You can enjoy it on its own or blend it into smoothies. Here’s how you can enjoy a Kefir as a drink.⁵

   Recipe: Kefir Smoothie

   • Ingredients: 2 cups of the kefir, 2 cups of mixed berries, half a cup of orange juice, 2 tablespoons of honey
   • Instructions: Blend all ingredients until smooth. Sip for a quick, probiotic-packed breakfast or post-workout snack.
      
3. Kimchi

   Kimchi is a staple of Korean cuisine made by fermenting cabbage and radish with chili, garlic, and ginger.⁶ Packed with lactic acid bacteria, it’s a probiotic powerhouse that offers a wide range of health benefits.⁶ Research shows that kimchi helps boost the immune system and improve skin health.⁶ Additionally, it also helps in lowering cholesterol levels and supporting digestive health.⁶ To top that, it also has anti-cancer, anti-obesity, antioxidative, and anti-aging properties.⁶

   Recipe: Kimchi Fried Rice⁷

   • Ingredients: 1 cup brown rice, 2 slices bacon, cut into small inch slices, a half head of napa cabbage, 2 cups of shredded kimchi, 2 teaspoons sesame oil, 4 eggs, toasted sesame seeds, green onion leaves, sriracha
   • Instructions: Cook brown rice with water, then let it cool and refrigerate. In a skillet, cook bacon until fat is rendered but not crispy, then add your cabbage. Stir in kimchi, then add the rice and cook until crispy. Meanwhile, fry an egg sunny-side up with runny yolk. Serve the crispy kimchi rice topped with fried egg, sesame seeds, green onions, and a drizzle of sriracha.
      
4. Miso

   Miso is more than just a tasty soup base—it’s packed with natural enzymes that help your body break down and absorb important nutrients better.⁸ It also contains plant fibers that may help keep your intestines clean and healthy.⁸

   While these benefits sound promising, scientists say more research is needed to understand how miso might help prevent digestive problems fully.⁸ Interestingly, a study in Japan found that people who drink miso soup every day tend to have a lower chance of getting stomach cancer and heart disease.⁸

   Recipe: Easy Miso Soup⁹

   • Ingredients: 2 liters cups warm (not boiling) water, 2 packs of miso paste, 100 grams of diced tofu, 2 sticks of spring onions, a third cup of bokchoy, wakame(edible seaweed), 6 small carrot cut into cubes
   • Instructions: In a saucepan, warm the water and stir in the miso paste until fully dissolved. Add the carrots, bok choy, wakame, tofu, and spring onions, then lower the heat. Let everything simmer gently for about 15 minutes, or until the vegetables are soft. Finish by garnishing with spring onions, and serve the soup immediately for a comforting, nutritious meal.
      

Eating probiotic-rich foods is a great way to help keep your gut healthy and your digestion running smoothly. However, during times of stress, after taking antibiotics, or even when you just want a digestive boost, your gut might need a little extra support. That’s where a probiotic supplement can come in handy. Just make sure to choose one with well-researched strains that suit your specific health needs.

Consider BIOME^® Gut Care. It is a probiotic supplement that contains 5 billion active CFUs of Saccharomyces boulardii.¹⁰ Together with proper diet and exercise, this supplement can:^11,12

• Help promote a healthy intestinal ecology
• Aid in addressing lactose malabsorption
• Help improve digestion
• Assist in boosting the body’s natural resistance against intestinal infections.

Who Can’t Take BIOME^® Gut Care?

BIOME^® Gut Care is only considered for adult use. Moreover, avoid taking the supplement if you have an allergy to any ingredient in the product, a yeast allergy, are currently receiving antifungal therapy.

BIOME^® Gut Care is available at leading drugstores nationwide and online via Shopee and Lazada, with a suggested retail price (SRP) of Php35 per capsule.
 

MAHALAGANG PAALALA: ANG BIOME® GUT CARE AY HINDI GAMOT AT HINDI DAPAT GAMITING PANGGAMOT SA ANUMANG URI NG SAKIT.