13 Prebiotic and Probiotic Foods to Transform Your Gut Health in 7 Days

3. Sauerkraut: Crunchy Fermented Classic

Sauerkraut is more than just a tangy topping for hot dogs—it’s a classic fermented food with a wealth of gut benefits. Through the natural fermentation of cabbage, sauerkraut becomes packed with lactic acid bacteria, the probiotics your gut truly appreciates. These live cultures support better digestion and can help your body absorb nutrients more effectively. Sauerkraut also brings dietary fiber to the table, which feeds the good bacteria already present in your gut. Look for raw, unpasteurized sauerkraut in the refrigerated section—this ensures the probiotics haven’t been killed by heat. Enjoy a couple of forkfuls as a side dish, toss it into salads, or pair it with eggs for a breakfast twist. If you’re new to sauerkraut, begin with a small serving to give your system time to adjust to the increased probiotics and fiber. Over your first week, you might experience less bloating and an extra hint of energy, all from adding this crunchy, zingy food to your meals. Every small serving is a gentle nod to your gut’s well-being.

4. Kimchi: Spicy Korean Fermented Favorite

Kimchi, the fiery fermented staple of Korean kitchens, isn’t just flavorful—it’s an abundant source of beneficial bacteria and plant nutrients that nourish your entire digestive system. Made from Napa cabbage, radishes, and a spicy blend of seasonings, kimchi undergoes lactic acid fermentation similar to sauerkraut but packs even more diverse probiotic strains. Science links regular kimchi intake to a more resilient gut microbiome, as well as better fiber-fueled digestive health. It’s also loaded with vitamins and plant compounds, making it a holistic choice. Start with a couple of tablespoons alongside rice, stir into grain bowls, or top your morning eggs for a subtly spicy kick. Those new to kimchi may want to ease in gradually—its bold flavors and fermenting power can be a big change for your gut. Try to buy unpasteurized types so you don’t miss out on the live microbes. With each serving, you’re inviting more microbial diversity and rich flavor into your gut, helping you feel more vibrant in just a few days. Kimchi proves self-care can be both spicy and supportive of your well-being.