At KOR, we can’t stop singing the praises of probiotic benefits. Probiotics help improve digestive issues, they make your gut happy, they can restore your gut microbiome after antibiotics, and they may even reduce the number of colds you catch. A lot of people also take probiotics for IBS as well as other gastrointestinal conditions.
“Probiotics are a hot topic in the nutrition world—and for good reason,” writes Stacey Colino in Forbes. “Consuming foods, beverages and supplements that contain probiotics can be beneficial for human health, especially when it comes to supporting gastrointestinal wellness and a robust immune system.”
While there are plenty of delicious probiotic foods you can cook (just check out these delicious recipes), you may not always have time to whip up a stir fry or ferment carrots.
If you’re looking for a quick and easy dose of probiotics, here are a few probiotic foods and probiotic supplements you can sneak into your day that come highly recommended by our team of experts:
Yogurt
My number one choice of all probiotic foods is yogurt. There are so many ways to incorporate yogurt into your daily diet besides just eating it plain. I put yogurt in smoothies, and I often make dips and dressings with it.
My favorite yogurt-based dressing simply combines Greek yogurt, lemon juice, and ‘lots of herbs and spices (don’t forget the dill!). You can add a little milk or water to thin the mixture to your liking and then shake. It’s as guilt-free as dressings can get.
You can also make creamy yogurt-based pasta sauces and top a bowl of berries with whipped Greek yogurt for a delicious end-of-night snack.
Warning: be sure to steer clear of sweetened yogurts in your quest for better health. Instead, opt for plain yogurt and sweeten it yourself with fresh fruit or honey, for an added natural anti-allergy effect.
Jody Braverman, NASM-CPT, NASM-FNS, Certified Personal Trainer, Nutrition Specialist and Weight Loss Coach, Trim Tactics
Sauerkraut
An easy way to consume more probiotics is by eating sauerkraut. You can make it at home, but it’s even simpler to buy at the store. Just add it to your sandwiches, baked potatoes, potato salad, burgers, and more.
Eating sauerkraut can help balance the bacteria in your gut and improve digestion, because it undergoes fermentation, during which probiotics are grown.
Bree Sheree, Certified holistic nutritionist and vegan blogger, Bree's Vegan Life (www.breesveganlife..com)
Add probiotic supplements to your smoothie
Probiotic-rich smoothies are quick and easy, plus they make me feel super healthy, because I know exactly what's going into them (and can skip any unnecessary, unhealthy fillers).
This is my template for putting together a probiotic-rich smoothie:
Mix and match fruits and veggies depending on what you have on hand or whatever sounds good at the time (but be sure to keep an eye on how much fruit you add as this will also affect the probiotic content (more sugar = fewer probiotics).
Add yogurt.
Thin out the smoothie with almond milk, coconut water, rice drink, or even orange juice.
Add your probiotic supplements of choice, most likely in powder form
Oliver Walsh and I'm the Co-Founder of ASYSTEM
Kefir
Kefir is a fermented drink that is one of nature’s finest probiotics. It tastes similar to yogurt (but is a little more tangy) and actually has more probiotic strains than yogurt.
Kefir is consumed primarily for gut health purposes, but is thought to improve overall health as well. The immune system is located in the gut. When bacteria are balanced, the immune system works efficiently as well. Gut health balance, encouraged by fermented foods, can reduce inflammation in the body, increase energy, and improve cognitive health, among other probiotic benefits.
Lisa Richards, Nutritionist, The Candida Diet
Capsules
One of the easiest ways to sneak probiotics into your busy schedule is taking them in capsule form first thing in the morning with a glass of water. If you're so busy that you hit the ground running each day, try keeping a glass of water and your probiotic supplements nearby so that all you have to do is take them right away before jumping in the shower or getting on with your day.
I personally like to take my probiotic supplements first thing in the morning with breakfast. Taking a probiotic in the morning really helps with digestion, so that I can get out the door. It also helps keep me regular, so I can think better and feel better in my clothes.
If you have a hard time swallowing pills, then try investing in a probiotic pill that breaks apart and put it in your morning smoothie. This is a great option for someone who has to "drink" their breakfast as they run out the door each morning.
Heather Hanks, MS, Medical Advisor and Nutritionist, USA Rx
Kombucha
One way to incorporate more probiotics into your diet is by drinking kombucha. I personally have been drinking Kombucha for six years and have had very little (if any) digestive issues.
Kombucha is a light bubbly beverage that is low in calories and sugar. It's a great drink that helps curb your appetite, so that you refrain from overeating. Kombucha not only helps boost your immune system for the winter season, but it also balances your body by providing healthy alkalinity to help improve your mood and overall well-being.
Overall, this is an easy method to get more probiotics in your diet for busy people.
Jameson C. Montgomery, Founder, Jaye Wellness Studio
