Hate taking supplements? Know which food items are rich in probiotics and how they help keep gut health in check

Probiotics are good bacteria that keep your gut healthy, while prebiotics are fibres that feed them. Together, they improve digestion, boost immunity, and support your wellbeing. Eating yoghurt, fruits, vegetables, and whole grains helps maintain this balance better than supplements, here’s how:

For years, bacteria were seen only as invisible invaders that caused infections and compelled people to antibiotics. But multiple studies now reveal that not all bacteria are bad; in fact, some are vital to keeping us healthy. These are the probiotics, the friendly bacteria that live in our digestive system and work to maintain balance, boost immunity, and improve overall well-being.

Probiotics are found naturally in fermented foods such as yogurt, kefir, kimchi, and sauerkraut. “They help restore balance in the gut, support digestion, and enhance energy levels,” explains Dr. Vishal Khurana, Director of Gastroenterology at Metro Hospital, Faridabad. “Probiotics are the beneficial bacteria that live in the gut and help maintain its balance. Prebiotics, on the other hand, are types of dietary fibre that serve as food for these good bacteria, helping them grow and function effectively.”

Prebiotics are special kinds of dietary fibre found in fruits, vegetables, and whole grains. Though indigestible to humans, they serve as essential food for the good bacteria in the gut. “When you feed them right, they return the favour by keeping you healthy,” says Dr. Khurana.

Also read: Sleeping for less than 6 hours every night? Doctors have a warning that you must not ignore

When probiotics and prebiotics work together, the result is a powerful combination known as synbiotics. “This partnership not only supports smooth digestion but also strengthens immunity, aids in nutrient absorption, and may even influence mood and mental health — a connection often referred to as the “gut-brain axis.” he says.

However, Dr. Khurana cautions against over-reliance on supplements. “Not all probiotic strains suit everyone, and high doses can cause discomfort,” he notes. “It’s always best to get probiotics through natural food sources.” Prebiotics, on the other hand, are generally safe for daily intake, provided they are introduced gradually into the diet. A balanced plate rich in fibre, fruits, vegetables, and fermented foods — along with fewer processed options — is the most effective way to nurture a healthy gut.

Also read: From walking with a stick to now doing pilates at 86, know Salman Khan’s step mother’s fitness secret

“In today’s fast-food culture, maintaining gut health is one of the simplest yet most powerful ways to protect long-term wellbeing,” says Dr. Khurana. “Feed your good bacteria, and they’ll take care of you.”

FAQs on importance of probiotics:

What are probiotics?
Probiotics are live beneficial bacteria that support a healthy gut microbiome.

Why are probiotics important?
They help improve digestion, boost immunity, and maintain gut balance.

Where can I find probiotics?
Probiotics are found in yogurt, kefir, sauerkraut, kimchi, and dietary supplements.

Can probiotics help with bloating or constipation?
Yes, certain probiotic strains may ease digestive issues like bloating and constipation.

Should I take probiotics daily?
Daily use can be beneficial, but it’s best to choose the right strain and consult a healthcare professional if unsure.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.