A daily dose of probiotics may help keep the doctor away. Probiotic foods contain live, beneficial bacteria that support the balance of microorganisms in your digestive system. Research published in Frontiers in Microbiology shows that regular consumption aids digestion, strengthens immunity, and may even improve mood and mental health.

A healthy gut microbiome is essential for breaking down food, absorbing nutrients, and defending against harmful pathogens. Scientists note it is also linked to lower inflammation, a stronger immune system, and a reduced risk of chronic disease.

While many people turn to probiotic supplements, experts say foods often provide broader health benefits. Here are some top choices:

• Yogurt. Greek yogurt delivers live cultures such as Lactobacillus bulgaricus and Streptococcus thermophilus. Many brands are suitable even for those who are lactose intolerant. Check labels to confirm active cultures are included.
• Kefir. A drinkable yogurt alternative, kefir contains a diverse mix of probiotics. Made with fermented sugar and yeast, it offers a wide variety of live cultures.
• Kimchi and sauerkraut. Kimchi, a traditional Korean dish made from fermented cabbage, contains lactic acid bacteria that support gut health and may reduce inflammation. Sauerkraut, an Eastern European counterpart, provides similar probiotic benefits along with fiber.
• Miso and tempeh. These fermented soybean foods, long staples in Asia, are now popular in the U.S. Miso is a seasoning paste often used in soups, while tempeh is a high-protein meat substitute. Both deliver probiotic benefits.
• Kombucha. This fizzy tea is fermented with bacteria, yeast, and sugar. Over a week or more, the process creates a culture that gives kombucha its tangy flavor and probiotic punch.
• Certain cheeses. Aged but unheated cheeses — such as Swiss, provolone, Gouda, cheddar, Edam, and even cottage cheese — can contain probiotics, according to Harvard Medical School.

Experts recommend at least one serving of probiotic-rich food daily, noting that consistency is key to supporting gut health.