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4 probiotic foods that are good for gut health
Here’s why you should be eating sourdough, kefir, miso paste and kombucha
Tested by Callum BlackFood and Drink Testing Manager
Gut health has never been such a hot topic. We may not be able to see them, but our intestine is full of trillions of bacteria. Like a fingerprint, these microbes are completely unique to us and play an important role in digesting food, supporting a strong immune system and can even have an impact on everything from our mood to our skin. That's where probiotic foods come in.
What are probiotics?
“Probiotics are the live micro-organisms (bacteria) that live in the gut and are crucial for optimal intestinal health, digestion and immunity," explains Anita Bean, Good Housekeeping's registered nutritionist. “Probiotics in food work by recolonising the small intestine and crowding out disease-causing bacteria, thereby strengthening or restoring the balance to the gut flora.”
Probiotics can be found in foods such as kefir, kombucha, sourdough and miso paste. These can be incorporated into your everyday diet or taken as a daily probiotic. Daily probiotics can be beneficial for those who have had to take antibiotics, as these medications can leave our guts out of balance.
What are the best probiotic foods for good gut health?
You can read our experts' detailed reviews below but if you're in a hurry, here's a quick list of our top-rated foods for a healthier gut this new year:
How can I improve my gut health?
As well as minimising stress, getting enough sleep and eating more slowly and more mindfully, incorporating probiotics into your diet can help your gut health.
“Probiotics may potentially enhance immune function and help protect against and reduce symptoms of gastrointestinal and upper respiratory tract infections," explains Anita. “They may also improve intestinal tract health and increase the bioavailability of nutrients.”
Sourdough
Why is sourdough bread good for you?
Easier to digest and more nutritious, sourdough is good news for bread-lovers (that’ll be all of us then). It’s made using a “starter” — essentially a fermented mix of flour and natural yeasts, which helps the bread to rise and fuels good bacteria in the gut.
How we test
Our panel tasted nine loaves, looking out for the characteristically sour flavour, a bouncy texture and a crisp, chewy crust.
Score: 83/100
This generously sized loaf will suit large families. Our testers praised the golden brown crust and pleasantly chewy texture. Well-seasoned and buttery, this is the same bread used in Gail’s bakeries across the country and is made using a treasured, decades-old starter.
Marks & Spencer San Francisco Style Sourdough 400g
Marks & Spencer San Francisco Style Sourdough 400g
Score: 78/100
Widely considered the “best”, San Francisco sourdough has a distinctive tangy taste. This lightly golden, robust loaf had a delicious flavour and chewy crust, although some found it milder than expected, and slightly dense in the middle.
ASDA Extra Special Sourdough Bloomer 400g
ASDA Extra Special Sourdough Bloomer 400g
Score: 77/100
Our bargain loaf will get your gut off to a great start, with a fresh flavour and bubbly, crisp golden crust. Fresh-flavoured and mild, it should appeal to the whole family.
These also passed our taste tests…
No.1 White Sourdough Bread 500g, £2.20, 77/100
Co-op Irresistible Sourdough Bloomer 360g, £2, 76/100 (in-store only)
The Bertinet White Sourdough Loaf 1kg, £2, 76/100
Sainsbury's Taste the Difference Sourdough Medium Sliced White Bread 400g, £1.70, 75/100
The Celtic Bakers Organic White Sourdough 450g, £2.65, 73/100
Tesco Finest White Sliced Sourdough Loaf 400g, £1.70, 72/100
Miso paste
What exactly is miso?
A staple in Japanese cooking, miso paste is made using fermented soybeans and adds an “umami” savouriness to dishes, such as soups, stews and sauces. We’d recommend trying this Miso Salmon and Noodle Traybake to get you started. The protein-rich paste is great for gut health as it contains good bacteria, plus nutrients and vitamins.
How we test
Our panel tried 14 miso pastes by diluting with boiling water and drinking as a soup. They were looking for a balanced sweet and salty flavour.
Yutaka Organic Miso Paste 300g
Yutaka Organic Miso Paste 300g
Score: 79/100
Our winning paste combined a bold earthy flavour with a good dash of salt. Certified-organic, the panel noted a gentle, sweet fishy note, making it ideal for a hearty lunchtime miso broth. It’s also naturally gluten free to boot.
Miso Tasty Organic Shiro White Miso Cooking Paste 200g
Score: 77/100
You can expect a light, sweet taste from white miso, and we found this one beautifully balanced with salty notes. The smooth consistency has a creaminess to it that would provide a full-flavoured base for chicken soup, salad dressings and sauces.
Cooks' Ingredients Red Miso100g
Cooks' Ingredients Red Miso100g
Score: 75/100
First time trying miso paste? This inexpensive jar is the ideal way to incorporate it into your cooking. Red miso is fermented for longer than other styles, so has a bold concentrated flavour.
Perfect in hearty soups, gravies and stews, this paste had an almost chocolatey sweetness, and pleasant savoury punch from the earthy soya beans, wrapped up in a smooth finish.
These also passed our taste tests…
Japan Centre Red Miso 300g, £1.95, 77/100
Tideford Organics Fresh White Miso Paste 320g, £5, 76/100
Hanamaruki Cup Mutenka Inaka Miso Paste 750g, £7.39, 73/100
Saitaku Shiro Miso Paste 300g, £4.50, 70/100
Kombucha
What are the benefits of drinking kombucha?
Kombucha is a naturally fermented, lightly effervescent tea-based drink made with sugar, yeast and a SCOBY (symbiotic culture of bacteria and yeast). It may sound a little scary, but the Japanese drink dates back to 410AD and is associated with many health benefits. Containing probiotics to boost gut health, it also helps maintain a healthy community of microorganisms in the body.
How we test
Our panel tried nine ginger-flavoured kombucha drinks in search of a refreshing thirst-quencher. Good examples should be tart and slightly sweet, with a gentle fizz. Make room in your fridge, as these are best served chilled.
Profusion Organic Kombucha Turmeric, Lemon & Ginger 330ml
Profusion Organic Kombucha Turmeric, Lemon & Ginger 330ml
Score: 81/100
Organic, alive and raw, our winning kombucha contains fiery ginger and savoury turmeric. Balanced with lemon and ginger, it’s backed up with a good level of sweetness to make it slip down a treat.
No. 1 Kombucha Ginger and Turmeric 275ml
No. 1 Kombucha Ginger and Turmeric 275ml
Score: 74/100
The brainchild of former rugby player Jonny Wilkinson, No.1’s gently fizzy buch has a refreshing flavour of mild tea, ginger and delicate lemon.
These also passed our taste tests…
KeVita Master Brew Kombucha Ginger 450ml, £3, 73/100
Blighty Booch Kombucha Organic Ginger 330ml, £38 for 12 bottles, 71/100
Kefir
What does kefir do for you?
Kefir is a yoghurt-style drink made from cultured, fermented milk. As well as being an excellent source of protein and calcium, it contains plenty of healthy probiotics.
How we test
Our panel tested a range of strawberry-flavoured kefir, looking for products that were creamy, tart and natural-tasting.
Biotiful Dairy Strawberry Kefir Smoothie 1L
Biotiful Dairy Strawberry Kefir Smoothie 1L
Score: 81/100
Made using British milk, this rich, creamy drink has a delicate, fresh strawberry aroma and thick texture, taking the top spot on test.
Yeo Valley Kefir Strawberry Yoghurt 350g
Yeo Valley Kefir Strawberry Yoghurt 350g
Overall score: 73/100
While kefir is usually a thin enough consistency to consume like a drink, this has a thicker, yoghurt-like appeal. Some testers would have liked a stronger strawberry flavour and a touch less acidity, but overall this creamy kefir was a hit and is a great price.
Stacey looks after all food and drink reviews — from coffee pods and veg boxes, to natural wine and tequila. Stacey is also founder of Crummbs, where she’s written nearly 2,000 restaurant and hotel reviews since 2013. Prior to this, Stacey wrote hundreds of in-depth buying guides for the Independent, i newspaper and BBC Good Food, as well as reviewing restaurants and interviewing celebrities in her column at Balance Magazine. Stacey has also appeared in BAFTA-nominated BBC documentary Blood, Sweat & Takeaways, where she investigated South East Asia's food production industry, appearing on both Newsnight and BBC World Service to share her findings. Regularly checking out the latest restaurants, bars and product launches, Stacey also loves experimenting with recipes at home, and is a WSET-certified wine and spirits expert, with over 10 years of experience in the business. You can follow Stacey on Instagram @crummbs_uk
Mel is the Senior Food & Drink Writer for Good Housekeeping UK, covering all the delicious new product launches that come her way, writing about food and drink topics, and curating gift guides for the best foodie products to buy. Alongside that, she can be found developing and creating cocktails for GH and holds her WSET Level 2 in Wine and Spirits. She was part of the Good Housekeeping Institute food testing team for over four years before moving over to the digital side, so knows a thing or two about great food products. You'll find her scouring the supermarket shelves in her spare time for new and exciting ingredients to experiment with in her kitchen.
Callum is our Food and Drink Testing Manager and has been part of the world of professional catering for 10 years, from cheffing to food manufacturing. While working in manufacturing he specialised in bespoke product and menu development for several start-ups and well-known brands such as Wrap It Up! and HOP Vietnamese. He holds the WSET Level 2 in wine, a Level 3 in spirits and has a particular interest in agave spirits.
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