Prebiotic foods like garlic, onion, chickpeas, beans, artichoke, banana, leek, ground flaxseed (can be sprinkled on grains, porridge, or added to dishes), and oat bran (can be used to thicken soups and stews instead of cornstarch) are specific fibers that good gut bacteria love to feed on.

These are "prebiotic" because they don't consist of live bacteria but help nourish the existing bacteria in the microbiome.

If you have trouble getting enough prebiotic foods into your diet, you can add inulin powder to sweeter foods or breakfast.

 

Sauerkraut is Germany's national dish, made by fermenting finely shredded raw cabbage with lactic acid bacteria.

It is packed with good bacteria and has been shown to reduce inflammation.

However, some studies have found that participants experience diarrhea if they eat sauerkraut too regularly.

Kimchi is like the Korean version of sauerkraut.

This side dish is made using salted and fermented vegetables such as cabbage, radish, green onion, garlic, ginger, and various spices.

Since it is also fermented with lactic acid bacteria, it is proven to support gut health. 8

Not a fan of sauerkraut and kimchi? Try sourdough bread as a gentler way to introduce beneficial bacteria into your diet.

 

Miso is another fermented product, this time made by fermenting soybeans.

Not only does it help promote microbiome support by being packed with good bacteria, but it also helps the gut produce vitamins K and B12, aiding the body's recovery, as well as metabolism and energy.

Kefir is a fermented milk drink with a consistency similar to drinkable yogurt.

It is made from kefir grains and is incredibly popular for its versatility and its ability to aid digestion, reduce inflammation, and even strengthen bones as a source of calcium.

These antioxidants are found in certain plant-based foods, including berries, purple carrots, spinach, grapes, and dark chocolate.

Black rice and dark beans are another good source, and polyphenols are what give black rice and beans their color.

Certain dried fruits, such as raisins, are also high in polyphenols, as the drying process concentrates their polyphenol content.

Since large amounts of polyphenols only break down and are absorbed when they reach the colon, they help gut bacteria produce compounds that support immune function, brain health, and digestion.

If you aren't getting enough good bacteria through your diet, you may opt for probiotic supplements, which contain various strains and high quantities of bacteria.

 

Read on to find out more about the best drinks for a healthy gut...

1. Green or white tea

Green tea is often recommended for aiding digestion and promoting gut health, and there's a reason for that.

According to a review of studies linking green tea to a healthy gut, green tea may "influence gut microbiota by stimulating the growth of certain species or inhibiting the development of harmful ones."

White tea can be an alternative to green tea, as it can be an acquired taste. White tea is milder, and some people prefer it to the bitterness of green tea.

However, the consumption of both should be limited due to their caffeine content.

Coffee alternatives like this are a good source of polyphenols and prebiotics, as most are derived from chicory or rye," suggests Holland & Barrett nutritionist Alexander Thomson.

2. Kefir smoothies

Remember how the good bacteria in kefir can support our gut? Well, it's as simple as swapping milk for kefir in your favorite smoothie.

3. Fruit and vegetable smoothies

Fruit and vegetable smoothies are packed with all kinds of nutrients and vitamins, so blending a few of your favorites for an on-the-go drink is perfect, especially because they help maintain the variety of bacteria in your gut, which is important for gut health.

4. Apple cider vinegar

Even if it’s not your favorite pre-meal habit, the lactic acid bacteria found in apple cider vinegar are believed to promote healthy levels of beneficial gut bacteria, aid digestion, and reduce the risk of bloating.

5. Soy milk

Fermented soy milk, which offers a dairy alternative for those who are vegan or lactose intolerant, promotes the growth of good bacteria, such as bifidobacteria and lactobacilli, due to its high protein and fiber content.

6. Red wine

Just as polyphenol-rich foods support gut health, a glass of red wine—which is also high in polyphenols—increases the levels of beneficial bacteria.

7. Miso soup

Miso soup contains all the goodness of the miso paste used in dishes to create a warming broth full of flavor and good bacteria, especially a probiotic called Aspergillus oryzae, which supports a healthy gut.

8. Superfood powders for gut health

Superfood powders use all the superfoods for gut health and turn them into convenient powders that can be mixed into drinks, smoothies, soups, etc.

In this way, they help the easy growth of good bacteria that support the microbiome.

9. Probiotic drinks

Similar to probiotic supplements and powders, a probiotic drink can be your path to a healthier gut.

By increasing the number of beneficial bacteria in your diet with the help of prebiotics and probiotics, you can support your ongoing health goals.

Summary

• Green or white tea: Coffee alternatives linked to the growth of good bacteria and a reduction in bad bacteria.

• Kefir smoothies: An easy way to introduce beneficial bacteria into your diet.

• Fruit and vegetable smoothies: Blend your favorites and support a healthy, diverse microbiome.

• Apple cider vinegar: Supports digestion and reduces bloating with lactic acid bacteria.

• Soy milk: Contains high protein, fiber, and beneficial bacteria for the gut.

• Red wine: Rich in polyphenols, which are believed to support the growth of healthy bacteria.

• Miso soup: A warming option that contains all the benefits of the fermentation process.

• Superfood powders: A convenient way to increase the number of healthy bacteria in the gut; easily mixed into drinks, smoothies, and soups.

• Probiotic drinks: Increase your count of beneficial bacteria on the go with a handy probiotic drink.