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Probiotic Rich Foods For a Healthier Gut [INFOGRAPHIC]

Probiotic Rich Foods For a Healthier Gut

Discover the best probiotics to include in your diet for a healthy gut. We even have a probiotic-rich recipe!

RELATED: Your Probiotic is Missing a Key Ingredient

In this article:

  1. Probiotic Foods for Digestive Issues
  2. Why Eat High Probiotic Foods
  3. Probiotic Foods List
  4. Organic Super Greens
  5. Why You Can’t Rely on Food Alone
  6. Probiotic-Rich Recipe

Best Probiotic Foods to Boost Your Digestion

Click here to jump to the infographic. What Are Probiotic Foods? Probiotics are live microorganisms eaten or taken as supplements to support gut flora.

Probiotic Foods for Digestive Issues

If feeling good is a priority to you, then taking care of your microbiome is the best place to start! What Is a Microbiome? A community of microorganisms—both good and bad. Eating a healthy diet and receiving the benefits of probiotics is essential for the overall wellness of your microbiome. Luckily, in addition to taking a probiotic supplement, there are plenty of probiotic-rich foods to add into your diet.

Why Eat High Probiotic Foods

Side view of three attractive sport girls smiling while working out | Probiotic Rich Foods For a Healthier Gut | Best Probiotics

Good probiotic foods contain digestive enzymes to assist your gut in balancing your body. When the gut is in balance, its existing microorganisms keep everything in check. Lifestyle choices such as diet, stress, and poor sleep can all impact gut balance, leading to microbiome issues. Probiotics help your gut stay balanced by providing good organisms that can control the bad organisms hiding in the gut. Eating natural probiotic foods is one of the easiest ways to make sure you’re filling your microbiome with good organisms.

Probiotic Foods List

The first thing that often comes to mind with probiotic-rich foods is fermented food, but there is plenty more than kimchi and sauerkraut—though these are two of the best sources! Here is a list of probiotic-foods to add to your shopping cart:

  • Kimchi
  • Sauerkraut
  • Kefir (coconut kefir is available for those who don’t eat dairy)
  • Tempeh
  • Kombucha
  • Pickled cucumber
  • Miso
  • Natto
  • Yogurt from goat’s or sheep’s milk (preferably grass-fed and organic)
  • Kvass
  • Apple cider vinegar
  • Brine-cured olives (without sodium benzoate)

You can add fermented vegetables, like kimchi or sauerkraut, on top of a Buddha bowl. For example, try a bowl of brown rice with garbanzo beans, dark, leafy greens, kimchi, and sesame seeds. Another great, easy way to start each morning with a probiotic boost is by sipping on an apple cider tonic with a splash of lemon juice and water.

Organic Super Greens

BIOHM Super Greens make it even easier to consume probiotics. It contains 31 organic plant extracts, including spirulina, wheat grass, Echinacea root, reishi mushroom, and more that work together to benefit the gut. Add a scoop to your morning smoothie for a trifecta of probiotics, prebiotics, and digestive enzymes!

Why You Can’t Rely on Food Alone

When the gut is out of whack, it’s not only bad bacteria that can cause microbiome issues, but bad fungi, too. The BIOHM Probiotic supplement contains good bacteria and fungi to achieve total gut balance. While you may be able to consume beneficial bacteria from your food, the body needs good fungi, too. You also need digestive enzymes to help break down digestive plaque so the probiotics can actually reach the bad bacteria and fungi.

What is a Digestive Plaque? It shields bad bacteria and fungi, trapping them in the gut. The BIOHM probiotic contains digestive enzymes for this reason—to break down digestive plaque and allow the probiotics to effectively do their job.

RELATED: Super Greens Banana Donut with Yogurt Icing

Probiotic-Rich Recipe

Cauliflower Rice Kimchi Bowl

Kimchi rice | Probiotic Rich Foods For a Healthier Gut

Try this tasty Cauliflower Rice Kimchi Bowl recipe found on Love & Lemons blog. It’s loaded with probiotics and other gut-healing ingredients, your gut will be thanking you! With cauliflower and super greens like kale, this natural probiotics recipe is rich in antioxidants and high in fiber, feeding friendly gut bugs and supporting healthy growth of good bacteria. Don’t forget to add protein to keep Candida levels in check and help support gut mucosal cell turnover and repair.

What is Candida? A yeast-like fungus that can cause thrush or yeast infections on the mouth, reproductive organs, or intestines.


For coconut sauce:

  • 2 tablespoons white miso paste
  • 1/3 cup coconut milk
  • 1 tablespoon rice vinegar or fresh lime juice
  • 1 teaspoon minced ginger
  • Pinch of sea salt

For the Bowls:

  • 1 small head of cauliflower, riced
  • ½ cup chopped scallions
  • ½ clove garlic, minced
  • 7ounces shiitake mushrooms, stemmed and sliced
  • ½ teaspoon rice vinegar
  • ½ tamari
  • 6 leaves of curly kale, stemmed and torn
  • 12 to 14 ounces baked tofu, reheated (can be replaced with your choice of protein!)
  • 1 avocado, diced
  • Sprinkle of sesame seeds
  • Extra-virgin olive oil (for drizzling)
  • Sea salt


To make the coconut sauce:

  1. In a small bowl, whisk together coconut milk, miso paste, lime juice or rice vinegar, and salt. Set aside.
  2. In a large, nonstick skillet, heat and drizzle olive oil over low heat. Add the riced cauliflower, scallions, garlic, and a few pinches of salt, and cook, stirring occasionally for 3 minutes to take the raw flavor off the cauliflower.
  3. Remove from the heat and stir in ½ of the coconut sauce.

To make the rice bowls:

    1. Portion the cauliflower rice into 4 bowls.
    2. Heat skillet pan to medium heat with a few splashes of olive oil. Add mushrooms and a few pinches of salt and cook, stirring occasionally for 5 minutes or until tender.
    3. Remove from heat and stir in the rice vinegar and a few splashes of tamari. Add the mushrooms to the cauliflower bowls.
    4. In a clean skillet, add a tiny bit of water and then, kale. Cook over medium heat, covered for 1 minute or until slightly wilted.
    5. Finish assembling the bowls by drizzling more coconut sauce over each portion of cauliflower. Add the kale, tofu (or other protein), avocado, and kimchi to the bowls, along with sesame seeds.
    6. Serve with any remaining sauce.

Don't forget to download, save, or share this handy infographic for reference:

Probiotic Rich Foods For a Healthier Gut [INFOGRAPHIC]

Find out more about BIOHM Super Greens in this video from BIOHM Health:

By following healthy recipes at home, not only can you incorporate the best probiotics into your meals, you can also make sure that your food is fresh and safe. Pair your probiotic-rich foods with BIOHM probiotic, and you’ll undoubtedly achieve total gut balance. With 30 billion live active cultures in each capsule and the ability to survive stomach acid, it can help you create the right environment in your gut better than food alone.

Are you including fermented foods or probiotic-rich foods into your diet? Share your favorite recipe in the comments section below!

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Editor’s Note: This post was originally published on May 18, 2018, and has been updated for quality and relevancy.

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