11 Foods That Will Transform Your Gut Health, According to Nutritionists

2. Kefir

Kefir is a fermented dairy drink that takes probiotic power to the next level. With a thinner consistency than yogurt and a tart, tangy taste, kefir boasts a broader and more diverse range of probiotic strains—often up to 30 different types. These beneficial microbes can colonize your gut more effectively than many standard supplements, enhancing microbial diversity and improving resilience against digestive disturbances like antibiotic-related imbalances. Kefir also contains enzymes that break down lactose, making it easier to digest for people who are lactose-sensitive. Its versatility is a major plus: drink it on its own, pour it over granola or cereal, or use it as a base for smoothies and salad dressings. For those avoiding dairy, coconut and almond milk kefirs are also available and offer similar benefits. Regularly drinking kefir can help calm an irritated digestive tract, support regularity, and reinforce your immune defenses.