Foods To Help Your Flora Flourish: Here Are 15 Fresh Ways To Get Your Probiotics Naturally

It’s no secret that we’re huge fans of probiotics and their many health benefits. That’s why we love fermented foods, since they pack a powerful probiotic punch along with numerous micronutrients. It’s easy enough to add a little kefir to your smoothies or mix in a spoonful of kimchi with your scrambled eggs, but who doesn’t like a little variety? If you’re looking to switch up your probiotic food game and give your taste buds – and your flora – a taste of something new, here are 15 of our favorite recipes that call for fermented foods. 

1. Kefir Chia Pudding

With 16 grams of protein per serving and the flora-friendly benefits of kefir, this chia seed pudding is perfect to prepare before bed for a grab-and-go breakfast in the morning. Just top with fresh fruit, and you’re out the door. 

2. Kimchi Pancake (Kimchi Jeon)

Kimchi Jeon is a classic rainy-day dish for Koreans, similar to how we crave soup on a rainy day in the States. But it doesn’t have to rain for you to enjoy this deliciously spicy probiotic dish. 

3. Fermented Salsa 

The only thing better than salsa is garden-fresh, homemade salsa. And the only thing better than that would be fermented salsa – basically fresh salsa that’s been left at room temperature for a couple days in order for good bacteria to grow. The result is a slightly tangier version of the salsa we all know and love – with the fermentation benefits to boot!

4. Kefir Ranch Dressing 

Calling all Midwesterners (or anyone with an affinity for ranch, myself included): Now your ranch addiction can actually benefit your gut. The trick is to use kefir instead of buttermilk, along with your favorite mayo, fresh herbs, and garlic. It’s super easy to whip up in a blender, so you can have ranch on whatever your heart desires. 

5. Fermented Ketchup 

Staying with the condiment theme, here’s a recipe for homemade ketchup that packs a probiotic punch. Store-bought ketchup is often heavily processed and loaded with sugar. This recipe is made with all the good stuff, and you can adjust according to your taste preferences.  

6. Oladi (Kefir Pancakes)

Craving light, fluffy pancakes? Try oladi, Russian pancakes with kefir as the secret ingredient. The fermented milk gives the pancakes extra height and fluff. Perfect to serve for brunch or as a Sunday morning treat.

7. Brussels Sprouts with Kimchi and Pancetta 

The kimchi adds a spicy kick to this traditionally bitter and earthy veggie. And who can say no to pancetta? Serve this at your next get-together to give your loved ones some gut-loving deliciousness.  

8. Sauerkraut Soup Recipe (Kapustnyak)

Kapustnyak is a hearty and filling Polish soup with a little bit of a zing, thanks to the sauerkraut. This recipe also adds quinoa for some bonus protein and nutrients.   

9. Zurek (Polish Sour Rye Soup) 

Here’s another eastern European soup that your gut will love. I actually stumbled upon this one by accident at a Polish market, where I thought I was buying kapustnyak sauerkraut soup (apparently I need to brush up on my Polish). I realized when I got home I had bought the wrong thing, but was pleased to learn that zurek also has probiotic benefits, this time in the form of fermented rye starter. The rye starter gives the soup a tangy, almost sour taste that nicely offsets the salty kielbasa and smoky meat. Serve the traditional way with hard boiled eggs. 

10. Miso, Maple, and Ginger Salmon 

Easy, delicious, and super nutritious, this Miso Maple Ginger Salmon checks all the boxes for the perfect weeknight meal. Miso paste is made from fermented soybeans, making this recipe super gut-friendly. 

11. Sauerkraut Salad 

Tangy sauerkraut and colorful veggies tossed in a sweet dressing make this salad the perfect side for your next barbeque or cookout. 

12. Kefir Smoothie Bowl

My favorite way to use kefir is in a smoothie. Give it a little more substance by topping it off with fresh fruit, chia seeds, and coconut. It’s the perfect midday pick-me-up!  

13. Sauerkraut Grilled Cheese with Dijon

Try a fermented twist on a childhood classic. This simple grilled cheese with sauerkraut is a comforting lunch or easy dinner. 

14. Easy Miso Peanut Sauce

The perfect sauce to have on hand to drizzle over stir fries or salads, or for dipping spring rolls or veggies. It only takes six ingredients and 10 minutes to have a yummy fermented sauce to add some probiotic benefits to your meals all week long. 

15. Sticky Ginger Tempeh with Coconut Rice

Gingery tempeh (fermented cooked soybeans) is the star of the show for this Asian-inspired meal, but the coconut rice is what takes the dish to the next level. 

Closing Thoughts 

Trying new dishes can be a little daunting, but with these 15 delicious recipes, you (and your flora!) will be singing the praises of fermented foods in no time. 

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