Best Probiotic Foods to Prevent Constipation and Diarrhea

What are the best probiotic foods to help relieve digestive problems? Doctors call good bacteria that can help digestive system as ‘probiotics’. This kind of bacteria can naturally live in the gut, and also can be found in certain foods. And talking about digestive problems, constipation and diarrhea are some of the most common symptoms that occur. If you have certain digestive problems and you have lack of good bacteria in your gut, probiotics treatment may be significantly helpful to improve and relieve the problem.

In people with irritable bowel syndrome (a kind of digestive problem that affects the large intestines or colon), the use of probiotics either through dietary changes or supplements are pretty common.

Some studies confirmed that probiotic foods may be one of best natural ways to ease the symptoms of IBS.  Nevertheless, it doesn’t work optimally for all patients. As mentioned before, it may help significantly ease the problem for those who don’t have adequate good bacteria in the gut.

There is also familiar term called prebiotic foods – what are they? While foods with probiotics contain live bacteria, foods with prebiotics can be helpful to feed the natural good bacteria that are already living in the gut. Bananas, red wine, legumes, yummy honey, maple syrup, oatmeal, and asparagus are some good choices of prebiotic foods.

The following are some best probiotic foods that may help ease the symptoms associated with digestive problems (such as abdominal pain, diarrhea, constipation, and bloating gas)!

Miso-soup (a traditional Japanese food)


In Japan, it is popular for breakfast. What actually is it? Soy is the major ingredient. It is fermented as well as in the fermentation of tofu.

Experts have confirmed that Miso-soup is high in probiotics (about 160 bacteria strains). Sometimes it also can be served in a salty soup with high in protective antioxidants & vitamin D but low in calories.



It is derived from fermented cabbage. It has a lot of good bacteria such as lactobacillus, pediococcus, and leuconostoc. For best result, choose one that is unpasteurized instead of others with pasteurization. Pasteurization sauerkraut contains less beneficial bacteria.

Nevertheless, if your symptoms are diarrhea and bloating, sauerkraut may be counterproductive, because cabbage (including for fermented cabbage) can increase the production of gas in the intestine.



The taste of kefir is tangy, creamy, and thick like yogurt. It not only has unique strains of good bacteria, but also contains a few good yeast varieties. So if you are looking for beverages with high in probiotics, kefir can be one of excellent choices.

Soft cheese


In fact, not all good bacteria that you get from foods that you eat will survive and successfully go into your digestive track. For the reason, experts recommend soft cheese.

Soft cheese not only contains many beneficial bacteria for your gut, but it also can help other probiotics from other foods to go to the gut successfully. In other words, it may act as a porter /carrier for other probiotics. Some studies also found that eating soft cheese in moderation may also help boost the performance of the body immune system.

Probiotic milk


It may be the easiest and the most practical choice when looking for good bacteria for your gut. Milk with probiotics is often labeled with sweet acidophilus milk. This kind of milk is high in good bacteria called lactobacillus acidophilus.

There is also milk called buttermilk (cultured with bacteria of lactic acid). It also contains many good bacteria for your intestines.

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