10 Natural Probiotic Foods Will Fix Your Gut Faster
Stomach issues like diarrhea, constipation, and bloating are common, especially when enjoying the rich variety of Malaysian dishes. But when these issues persist, they could signal an imbalance in the gut. A strong and healthy gut doesn’t just support digestion; it’s crucial to overall physical and mental well-being, housing approximately 80% of the immune system. As Healthline notes, a healthy gut can contribute to immune strength, heart health, brain health, mood stability, better sleep, and more.
At the heart of gut health are probiotics, which are beneficial bacteria residing in the digestive tract. These bacteria play a crucial role in breaking down food, absorbing nutrients, and protecting the body from harmful bacteria. Incorporating natural probiotic foods into the diet can help balance the gut microbiome, supporting digestive health. Here’s a list of ten probiotic foods commonly found in Malaysia that can be easily added to your diet.
Top 10 Foods Rich in Probiotics
1. Tempeh
Tempeh, a favorite at local nasi campur stalls, is made by fermenting soybeans into a cake. This fermentation process packs tempeh with natural probiotics. Besides being a protein powerhouse, tempeh also provides essential nutrients like calcium and iron. Tempeh can be stir-fried with vegetables, added to salads, or enjoyed with sambal (though it’s best to go easy on the sambal if you have a sensitive stomach). Not only does it enhance the gut with natural probiotic foods, but it’s also versatile enough to include in numerous Malaysian dishes.
2. Kimchi
Kimchi is a spicy Korean side dish made by fermenting vegetables, usually cabbage or radish, with lactic acid bacteria. It has gained popularity in Malaysia, especially in Korean BBQ spots, and is often served as a side. The lactic acid bacteria present in kimchi support gut health and can help with digestion. So, the next time you indulge in Korean food, don’t hesitate to pile on the kimchi for a boost of probiotic foods that your digestive system will thank you for.
3. Sauerkraut
Though not as common in Malaysia as kimchi, sauerkraut is a tangy fermented cabbage dish rich in probiotics. It’s simple to incorporate into salads or even as a sandwich topping. Just a few spoonfuls of sauerkraut add beneficial bacteria and a distinctive flavor. However, those watching their sodium intake should moderate their portions, as sauerkraut can be quite salty.
4. Yogurt
One of the most accessible natural probiotic foods, yogurt is loaded with beneficial bacteria that can support gut health. When choosing yogurt, look for ones labeled with “live and active cultures,” as these contain more probiotics. Avoid varieties with added sugars or artificial flavors, which may negate some of the health benefits. Yogurt can be enjoyed plain or mixed with fruits like bananas or mangoes for a Malaysian twist.
5. Cultured Milk Drinks
Many Malaysians have fond memories of sipping on tiny bottles of Vitagen or Yakult. These cultured milk drinks are loaded with beneficial bacteria and are a convenient way to consume probiotic foods. Though small, each bottle contains billions of probiotic strains, making it an ideal daily addition to support gut health. They can be found at most local grocery stores and are perfect for both kids and adults.
6. Kuih Tapai
A unique Malaysian treat, kuih tapai is made by fermenting glutinous rice, which gives it a slightly sweet, tangy flavor. Often served at special occasions or festive gatherings, kuih tapai is similar to regular tapai but with a firmer, bite-sized form that’s easy to enjoy as a dessert or snack. The fermentation process creates a natural source of probiotics, making kuih tapai one of the few traditional Malaysian natural probiotic foods. Pairing it with fresh fruits can make for a delicious, gut-friendly treat.
7. Pickles
Pickles are surprisingly rich in probiotics when they’re made with saltwater brine instead of vinegar. The salt-based fermentation allows beneficial bacteria to develop, creating natural probiotic foods that promote gut health. Popular vegetables like cucumbers, carrots, and radishes can be pickled and served as a side to rice dishes, noodle soups, or even burgers. Just a small serving provides a punch of probiotics and flavor.
8. Idli and Thosai
A common sight at mamak stalls, idli and thosai are fermented rice and lentil dishes popular in South Indian cuisine. The fermentation process not only provides probiotics but also makes these dishes highly nutritious and easy to digest. Idli is typically served with coconut chutney or sambar, while thosai pairs well with a variety of curries. For those seeking probiotic foods at breakfast, idli and thosai are excellent choices.
9. Cheese
Certain types of cheese, particularly those made through fermentation, can provide probiotics that support digestion. Gouda, cheddar, and mozzarella, for example, contain beneficial bacteria. Cheese can be enjoyed in countless ways – add slices to a sandwich, sprinkle it over pasta, or even eat it plain with a few nuts and fruits. In Malaysia, cheese may not be as traditional as some other probiotic foods, but its versatility and richness in probiotics make it a worthy addition to any diet.
10. Miso
Although traditionally Japanese, miso paste can be found in many supermarkets and Japanese restaurants in Malaysia. Made from fermented soybeans, miso provides a powerful dose of probiotics and can easily be incorporated into soups, marinades, and salad dressings. Just a small amount of miso paste added to dishes can enrich both the flavor and probiotic content, making it a unique addition to Malaysian meals.
How to Add Probiotic Foods to Every Dish
Incorporating natural probiotic foods doesn’t have to be complicated or time-consuming. Here are some practical ways to add them to your everyday diet:
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Breakfast Boost:
Start the day with yogurt topped with fresh tropical fruits like banana, pineapple, or papaya. For a more savory option, choose idli or thosai for breakfast with a side of coconut chutney, adding both flavor and probiotics. -
Lunch and Dinner:
Adding a few spoonfuls of kimchi or sauerkraut to rice bowls, salads, or wraps can enhance the flavor and provide probiotics. Stir-fried tempeh with vegetables is another delicious and easy lunch option. -
Midday Snacks:
A small bottle of cultured milk drink such as Yakult or Vitagen is an easy, on-the-go snack that’s packed with probiotics. Alternatively, cheese and crackers can make for a satisfying snack with gut-health benefits. -
Dessert with a Twist:
Tapai or kuih tapai, served with a scoop of ice cream or shaved ice, makes for a probiotic-rich dessert. The sweet, tangy flavor of these traditional treats pairs well with mild, creamy desserts.
When Natural Probiotics Aren’t an Option, Supplements Are the Next Best Thing
While incorporating natural probiotic foods into your meals is the most effective way to improve gut health, it's not always possible for everyone. Whether due to dietary restrictions, a busy lifestyle, or simply lack of access to these foods, supplements can be a helpful alternative. Probiotic supplements come in various forms—pills, powders, or liquids—and can offer a concentrated dose of beneficial bacteria to support your digestive system. However, it's important to choose high-quality supplements with the right strains and CFUs (colony-forming units), ensuring you're getting the full benefits. Always check with a healthcare provider before adding any supplements to your routine, especially if you have existing health conditions.