Immune Supporting Foods: Probiotics

Probiotics are live bacterias that create and foster a sound immune system within the gut. A good majority of our immune system lives within the gut so keeping it healthy with good gut bugs is critical.

Foods High In Probiotics

  • Kimchi
  • Sauerkraut
  • Miso
  • Tempeh
  • Greek yogurt
  • Kefir
  • cottage cheese
  • Buttermilk
  • Pickles
  • Sourdough bread
  • Kombucha

Have different strains of probiotics creating a diverse gut culture and allow creativity and variety within the diet. There are so many ways to use these foods, but we’ll get to those a little later! Now, let’s cue those prebiotics. Prebiotics are dietary fibers that the probiotics “eat.”

Foods High In Prebiotics

  • Chicory root
  • Artichokes
  • Garlic
  • Onions
  • Leeks
  • Asparagus
  • Bananas
  • Barley
  • Oats
  • Apples
  • Cocoa
  • Flaxseeds
  • Jicama
  • Wheat Bran

And so many more! This list is a general starting point so including them daily within the diet can increase the good bacteria within the gut. Not only are both of these food lists great for building up the immune system, but also great for including more fruits, vegetables, and whole grains in the diet which have plenty of research surrounding weight loss and maintenance, decreased inflammation, decreased blood pressure, better cholesterol, and lower risk for anxiety and depression.

Using Both In A Day

  • ½ cup plain greek yogurt + ½ sliced banana + ¼ cup granola + sprinkle of cinnamon + drizzle of honey
  • ½ cup cottage cheese + ½ apple + ½ Tbsp maple syrup + sprinkle of cinnamon
  • 1 slice toast + ¼ cup cottage cheese + sauteed garlic, tomatoes, leeks + cracked black pepper
  • Cottage Cheese Guacamole
  • Kimchi mixed into queso – drizzled over tacos, nachos, or eaten with a chip
  • Kimchi mixed into rice + sauteed asparagus and carrots + fried egg
  • Kimchi liquid + olive oil for a salad dressing
  • Kimchi liquid as a cooking liquid 
  • Fresh Fruity Yogurt Bark
  • Chicken Apple Sausage + onion + bell pepper + buns + sauerkraut
  • Toasted Rueben Sandwiches
  • Roasted root vegetables drizzled with maple and miso 
  • Kefir in you smoothie
  • Baked Mac & Cheese
  • Pickles on your sandwich or in accompaniment to it as a side
  • Miso as an alternative to salt in salad dressings, soups, marinades, etc
  • Add cottage cheese to macaroni and cheese
  • Peanut butter + pickle sandwich
  • No-Bake Walnut, Cocoa, Cherry Bars
  • Chicago style hot dogs wrapped in whole grain tortilla
  • Hamburger salad with traditional toppings (tomatoes, onions, pickles, mustard)
  • Turkey + Colby Cheese + Pickle roll ups
  • Loaded BBQ Tuna Sandwich with pickles

While supplements can have a role, research is still out on if they are as powerful as whole food sources. While it is considered safe to supplement, make sure you talk with your doctor before you start adding it to your routine.