8 Probiotic Foods That Boost Immunity and Improve Digestion

If you think bacteria are synonymous with “germs,” think again. Probiotics, or the live “good” bacteria that hang out in your gut, are the buzziest new word on the block. In fact, about 4 million people used some form of probiotic products in 2012, according to survey data from the National Institutes of Health (NIH).

But what exactly are probiotics, anyway? While it’s true that certain types of microorganisms can wreak havoc on your immune system, probiotics can actually help strengthen it. When you take in beneficial bugs, they can help your body fight disease-causing bacteria and prevent infections like yeast overgrowth, explains Tara Gidus Collingwood, M.S., R.D.N., dietitian for the Orlando Magic basketball team and author of Flat Belly Cookbook for Dummies.

[Build a killer midsection in the kitchen for powerful, effortless miles on the road with Eat for Abs!]

In fact, a 2018 review of research in the journal BMJ found that diversifying the bacteria in your gut with probiotics can help prevent diarrhea and upper respiratory infections (or the common cold). Other research suggests that the benefits might extend beyond the gut: A 2018 study in the journal Brain, Behavior, and Immunity concluded that probiotics might help alleviate the symptoms of depression, possibly by lowering inflammation levels in the body.

Probiotics can be found in supplement form, but they’re also naturally present in fermented foods and dairy products. (One note: Because heat can kill probiotics-they are live, after all-some store-bought, canned foods might not have these beneficial bugs in them, says Gidus Collingwood.)

Want to give them a try? Here are eight healthy sources of probiotics, along with how to enjoy them.