The gut is host to colonies of microorganisms that live in the intestines, called the microbiome. Many of these microbes support healthy bodily functions, improve mental and physical health, and reduce the risk of diabetes, Inflammatory Bowel Disease (IBD), and psoriatic arthritis. Upsetting this microbiome can result in stomach issues, sleep disturbances, fatigue, skin irritation, compromised immune function, and other problems. Fortunately, eating certain foods rich in probiotics and prebiotics can considerably improve gut health.

Probiotics
Probiotics are good, live bacteria that thrive in the intestines. These are abundantly found in several fermented foods that can be prepared at home or easily available at the grocery store.

• Greek yogurt
  Plain Greek yogurt is an excellent source of protein and probiotics, which help improve gut health over time. It is prepared by fermenting milk and straining the whey, i.e., the liquid part, giving it a thick, creamy consistency. Have it as it is, add it to a smoothie, or serve it with some berries for a delicious and healthy snack.
• Kefir
  Those who like dairy-based drinks can try kefir. According to some sources, this probiotic beverage has more probiotics and protein than regular yogurt and can help improve gut health by reducing inflammation. It may also help reduce the risk of cardiovascular disease, making it an excellent addition to one’s meal plan. Like Greek yogurt, one can blend it into smoothies, add it to a parfait, or consume it as is.
• Kimchi
  Those who can’t give up spicy foods must try kimchi as a probiotic. It is a popular Korean side dish made by fermenting cabbage, spices, and herbs. Kimchi helps in multiple ways—it improves gut health and increases one’s intake of cruciferous vegetables.
• Sauerkraut
  Individuals who prefer savory foods can also opt for sauerkraut, a delicious fermented cabbage dish. To get the best probiotics in this dish, look for refrigerated options at the grocery store with active live cultures, or prepare some at home!