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8 Probiotic Superfoods Recommended by a Nutritionist to Support Gut Health
Your gut contains trillions (yes, trillions) of bacteria. Yet it may come as a surprise that to maintain a healthy gut microbiome—which is essential for your digestion, immunity, and more—you have to eat even more healthy bacteria, known as probiotics. “It’s essential to follow a dietary pattern that encourages greater bacterial diversity,” says nutritionist Laura Parada.
Feeling lost? Keep scrolling to learn more about which probiotic foods you should add to your diet.
One of the most commonly cited probiotics is yogurt. Plain yogurt is made from milk fermented with Lactobacillus bulgaricus and Streptococcus thermophilus bacteria, which are both beneficial to your gut. To get yogurt’s full nutritional value, make sure you choose one labeled with “live and active cultures” and no added sugar.
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Fermented food microbiome: influence on oral and gut microbiota, and human health
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The fermented food microbiome comprises live microorganisms, their genetic elements and their metabolites, and represents an established dietary approach for modulating hostâmicrobiome interactions through the consumption of fermented foods. Fermentation enhances food preservation and nutrient bioavailability, and supplies the host with probiotics, prebiotic substrates and postbiotic metabolites. These bioactive compounds can influence the oral and gut microbiota, modulate immune function and support metabolic resilience. Fibre-rich, plant-based fermented foods retain such components within structured matrices that enhance microbial viability and mucosal interactions more consistently than do fermented dairy foods. This Review explores how the fermented food microbiome affects the oralâgut axis via both transient microbial exposure and metabolite-mediated signalling. Drawing on clinical and preclinical evidence, we examine how fermented food intake alters resident microbiota and host physiology throughout the digestive tract. Despite growing evidence, the mechanisms through which fermented food might promote health remain insufficiently defined in humans owing to strain variability, inconsistency in microbial composition across fermented foods, heterogeneous clinical outcomes and regulatory ambiguity. Taking into account these limitations, we propose a roadmap to integrate the fermented food microbiome into precision nutrition as a feasible, personalized, diet-based strategy to promote health and prevent disease.
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