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Probiotic-Rich Foods

Probiotic-Rich Foods

Kate Wilke

If feeling good is a priority to you, then taking care of your microbiome is the best place to start!  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 Probiotics?

The microbiome is a community of microorganisms—both good and bad. 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 probiotic-rich foods is one of the easiest ways to make sure you’re filling your microbiome with good organisms.

Probiotic Shopping 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 some of the best probiotic-rich foods to add to your shopping list.

  • 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!

Super Greens

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

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 good fungi to achieve total gut balance. While you may be able to consume beneficial bacteria from your food, the body needs that good fungi too.

You also need digestive enzymes to help break down digestive plaque so that the probiotics can actually reach the bad bacteria and fungi. Digestive plaque 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.

With 30 billion live active cultures in each capsule and the ability to survive stomach acid, BIOHM probiotics can help you create the right environment in your gut better than food alone. Pair your BIOHM probiotic with probiotic-rich foods, and you’ll undoubtedly achieve total gut balance.


Probiotic-Rich Recipe

Cauliflower Rice Kimchi Bowl

Try this tasty Cauliflower Rice Kimchi Bowl recipe found on Love & Lemons blog, loaded with probiotics and other gut-healing ingredients, your gut will be thanking you!  With cauliflower and super greens like kale, it 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.


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


  1. To make the coconut sauce: 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, the scallions, garlic, and a few pinches of salt, and cook, stirring occasionally, for 3 minutes to take the raw flavor off the cauliflower.  Remove from the heat and stir in ½ of the coconut sauce.  Then, portion the cauliflower rice into 4 bowls.
  3. Heat skillet pan to medium heat with a few splashes of olive oil. Add the mushrooms and a few pinches of salt and cook, stirring occasionally, until tender- about 5 minutes.  Remove from heat and stir in the rice vinegar and a few splashes of tamari.  Add the mushrooms to the cauliflower bowls.
  4. In clean skillet, add a tiny bit of water and the kale, and cook over medium heat, covered for 1 minute, or until lightly 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.  Serve with any remaining sauce. 







Older Post The Ultimate Gut Health Shopping Guide
Newer Post Prebiotics: Where to find them in food and how a supplement can further help

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