Gut health isn’t exactly the most interesting topic but if you’re constantly feeling bloated, low on energy, or dealing with digestion issues, it might be time to give your gut some attention. This is where probiotics come in picture, the good bacteria your body actually wants. These tiny microorganisms live in our digestive system and help keep everything running smoothly. Think of them as an internal-pit crew, working behind the scenes to support digestion, boost immunity, and even keep your mood in check. 

Why Your Gut Needs a Wingman?

Late-night binging, stress, or that post-workout protein overload, we make our stomach go through a lot.  However, it can mess with your gut’s natural balance, and that’s where probiotics step in. "The benefits of probiotic food are in abundance including prevention of degenerative diseases, improve digestion by increasing the gut flora, boost the immune system and help to control bodily inflammation, it keeps in check your hormonal health further taking care of your psychological health too,” says Dr Karishmma Chawla, Functional Medicine Nutritionist and Lifestyle Educator. Some people even report clearer skin, better sleep and focus once they put their gut health under check. 

So, How Much Probiotic You Need? 

The idea is to not go overboard, about one to two servings of probiotic-rich foods per day is a good target like a cup of yogurt with breakfast. “Anything you take should have a limit so you can consume one to two tablespoons for fermented veggies (carrots, cabbage) in your lunch and dinner meals. And for your magical drink kefir and kombucha; you can stick to a 50 ml shot,” says Dr Chawla.  

Probiotic Food to Include 

• Yogurt (with live cultures): Great in smoothies or just on its own. 

• Kefir: A tangy, drinkable cousin of yogurt, packed with live cultures. 

• Kimchi and Sauerkraut: Fermented, flavorful, and great with anything from eggs to stir-fries. 

• Miso: That salty soup you love at Japanese restaurants is full of gut-friendly bacteria. 

• Pickles (naturally fermented): Not the kind soaked in vinegar — look for ones fermented in brine. 

“My top picks would be fermented veggies and the magical drinks like kombucha and kefir and my favourite simple but authentic cultured hung curd with goodness of lactobacillus and Bifidobacterium that is VSL3 that is easily available at the chemist store,” Dr Chawla suggests. She also explains that Kefir can be switched with a hard drink if you are at a party and do not want to break the healthy gut routine. “It will take care of your gut when you will be enjoying the party," she adds. The idea is to mix it up as the variety would help feed different strains of gut bacteria. 

However, sometimes you might need more than food to fulfil the requirement in your body. If the idea of eating something fermented freaks you out, you’ve got options. “Some of the natural supplements like lactobacillus and Bifidobacterium is filled in the capsule called VSl3, and then there are high strength probiotic called saccharomyces boulardi packet in the capsule called Econorm which you can find in your nearest pharmacy,” says Dr Chawla. While there are also supplements available to fulfil the required intake, it’s better to consult with a nutritionist or an expert before getting onto it. The key is consistency because better gut health needs a routine.