Probiotics are live microorganisms, often referred to as "good bacteria," that provide health benefits when consumed in adequate amounts. The problem is that most people do not consume these in adequate amounts.

Probiotics help maintain a balanced gut microbiome, which is essential for overall health (including brain and immune health).

Here are some benefits that probiotics have on gut health:

1. Restore gut balance: probiotics help replenish beneficial bacteria, especially after digestive disruptions like antibiotic use.
2. Support digestion: probiotics aid in breaking down food and absorbing nutrients, reducing issues like bloating, constipation and diarrhea.
3. Boost immunity: a healthy gut supports the immune system by producing protective compounds and reducing inflammation.
4. Reduce symptoms of gut disorders: probiotics can alleviate symptoms of irritable bowel syndrome (IBS) and other gastrointestinal conditions.
5. Enhance mental health: the gut-brain axis links gut bacteria to mood and mental well-being, with probiotics potentially reducing anxiety and depression.

Here is a short list of probiotic-rich foods. I recommend trying to have at 2-3 servings of these per day.

1. Fermented dairy:

   • Yogurt (with live cultures), kefir and some aged cheeses (like Gouda or cheddar).

2. Fermented vegetables:

   • Sauerkraut, kimchi and pickles (in brine, not vinegar and refrigerated).

3. Soy products:

   • Miso, tempeh and natto.

4. Other fermented foods:

   • Kombucha tea (be careful with store bought and the amount of added sugars) and real sourdough bread.

Here are some easy ways to incorporate probiotic-rich foods in your daily nutrition plan:

• Add yogurt (with no added sugars) or kefir to breakfast.

• Add a side of kimchi or sauerkraut to meals or enjoy 1-2 spoonfuls throughout the day.

• Enjoy a cup of kombucha as a refreshing beverage.

Probiotic-rich foods are one of the keys to fixing your gut. Probiotics can help you fix your gut, leading to so many other positive health outcomes. Remember, 2-3 servings per day is your goal!