Most of us probably aren’t thinking about bugs when we eat, but we should be! Probiotics, that is, are the good bacteria in our intestines that are beneficial for health. Your gut contains a diverse yet delicate balance of microorganisms known as the gut microbiome.

Research makes a compelling argument for the role of probiotics in health. Having a healthy gut microbiome can potentially aid in weight loss by reducing fat storage and regulating appetite, lower blood sugar in diabetics, reduce inflammation related to heart disease, arthritis, and other chronic conditions, decrease cancer risk, and boost the immune system.

An increasing body of research has found a link between lower levels of gut bacteria and higher levels of infection, obesity, and poor health. The human intestines contain over 70 percent of the body’s immune system. When this system is compromised, it can create a cascade of negative effects. Modern sanitation practices, antibiotic use, stressful lifestyles, and poor diets have led to an imbalance of gut bacteria in many people.

We can help to restore gut health by consuming more probiotics, which are found in fermented foods. Yogurt is probably the most well-known source of probiotics — just be sure that your brand of choice contains live and active cultures. Kefir, which is a type of thick, tart yogurt drink, is also an excellent source of probiotics. Non-dairy sources include kimchi (spicy pickled cabbage and other vegetables), fermented soy foods like tempeh and miso, and kombucha, a fermented tea drink.

A probiotic is named in order of its genus, species, and strain, the latter of which typically contains a combination of letters or numbers. Research supports that certain health conditions may require specific species and strains of bacteria for optimal benefits. However, if you are using probiotics for general health, consuming a variety of different types is best.

It is also important to get enough fiber in the diet, which serves as a food source for gut bacteria known as prebiotics. Prebiotics are non-digestible long chain sugars that aid in growth of beneficial bacteria and gut health. In general, a diet rich in fruits, vegetables, whole grains, and legumes provides an excellent dose of gut friendly prebiotics. Opting for foods rich in soluble fiber, such as bananas, oats, barley, leeks, onions, garlic, and artichokes, provide a known source of prebiotics.

Consuming prebiotics and probiotics together creates a healthy, happy gut which translates to a healthy, happy body!

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Natalie Colla, RDN, LDN, is Registered Dietitian and Diabetes Program Manager with Panhandle Health District.