Feeling Bloated? These Dietitian-Approved Probiotics And Prebiotics Will Be A Gift To Your Gut

1. Kombucha

Instead of inflammatory sodas (yes, even diet soda is bad for your digestive system!), sip on some gut-healthy kombucha. This sweet and fizzy beverage can restore gut health and aid in digestion. This is because kombucha is packed with probiotics. Nanavati explains that kombucha, a type of fermented tea, is "often brewed with green or black tea and sugar."

Because it's fermented, this tasty beverage is also loaded with healthy bacteria. This, Nanavati notes, "aids in better digestion and increases nutritional absorption." She also says it "has a lot of antioxidants and can strengthen the immune system," which makes it a fantastic option for your gut health. Overall, regularly drinking kombucha can make a major difference in the health of your gut–and, in turn, your overall health.

2. Jerusalem Artichokes

Jerusalem artichokes, on the other hand, are rich in prebiotics. Despite its name, the Jerusalem artichoke has no relationship to Jerusalem, and it is not a type of artichoke. Ironically, they are native to central North America and are of no relation to artichokes. They're actually a species of the Sunflower family. This root vegetable is nutty, sweet, and crunchy when raw. When they're baked they become more like potatoes and end up tasting like artichoke hearts.

When it comes to improving gut health, Sabat, who founded BodyDesigns by Mary, recommends this unique vegetable. "Jerusalem artichokes are a good prebiotic source because they are high in dietary fiber, which helps to feed the beneficial bacteria in the gut," she explains. They can be roasted, sautéed, or even fried. You can even slice them thinly and make them into crispy chips. Jerusalem artichokes are great in salads, soups, risottos, and chowders.

3. Kefir

Like kombucha, kefir is another probiotic-rich fermented beverage. Kefir is a sweet, dairy-based yogurt beverage. It's made from kefir grains and milk and it's often naturally sweetened with fruit. Kefir tastes sweet and sour like yogurt—but it has a thinner consistency so it's easier to drink. The protein and healthy fats in this beverage help to slow down absorption in the gut and keep you feeling full longer. Plus, it's high in probiotics so it's very beneficial for digestion and gut health.

"Similar to kombucha, it has a bacterial composition that supports digestion, enhances nutrient absorption, and strengthens the immune system," Nanavati says. She points out that it's also "abundant in calcium, protein, and advantageous B vitamins." This is another great drink to drink for better digestive health and weight loss.

The Bottom Line

A diet high in prebiotics and probiotics can reduce stomach inflammation, improve gut health, and possibly increase satiety after meals. So, next time you're in the mood for a tasty beverage or a vegetable to add to your meals, reach for kombucha, Jerusalem artichokes, and kefir, instead. Your digestive system (and your waistline) will thank you! And, if you're still suffering from digestive issues, read about 12 tips to improve your gut health naturally!