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If you haven’t yet heard of them yet, probiotics are good bacteria that occur naturally in fermented foods. They have the ability to improve gut health and thus provide additional health benefits such as a boosted immune system and better digestion—both of which are common pain points for runners.
“Runners and athletes have a lot more stress on their immune systems because of their training,” says Kristen Chang, R.D., a sports dietitian based in Virginia. “Probiotics can also enhance digestion and nutrient absorption, and decrease bouts of diarrhea.”
That’s good news for porta-potty-bound folks.
Runners also experience higher levels of inflammation, which is a normal response to training, says Chang, but if that inflammation gets out of control, it can lead to illness and injury. Probiotics may also help reduce that inflammation, which can keep runners training healthy.
Probiotics are readily available in many foods, making it fairly simple to incorporate into your daily diet, says Chang. In addition to regularly consuming foods with probiotics, it’s important to eat a variety of fruits, vegetables, and whole grains, which contain the often-overlooked prebiotics.
“Prebiotics are good bacterial promoters,” says Change. “They help populate your gut with the good bacteria, and they work together with probiotics.”
The best way to add these probiotic-rich foods to your diet is slowly so you won’t overwhelm your system, which could result in—ironically—GI distress. Here are a few ideas to help you get started.
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Yogurt
Siggi’s 0% Vanilla Yogurt
$15.71
But not just any yogurt. “The key thing to look for is that the label says ‘live cultures’ and lists them,” says Chang. Live cultures are probiotics, and not all yogurts have them. Yogurt is also a great source of whey protein, which can help your muscles recover after a workout.
Sauerkraut
365 Everyday Value Organic Sauerkraut $4.19
Sauerkraut is pickled cabbage, and like many probiotic-rich foods, is fermented. The fermentation process is what cultivates the healthy bacteria.
Miso
Westbrae Natural Organic Mellow White Miso Paste, 13 oz $9.79
Made from fermented soybeans, miso is an excellent source of probiotics. Chang loves to refuel with miso soup after working out in the cold. “You can’t go wrong with miso as a flavoring agent,” she says. And the salt in miso soup can help replace electrolytes lost through sweat making it an extra perfect pick for runners.
Tofu
House Foods Tofu Shirataki Spaghetti $2.39
Tofu is also made from fermented soybeans. Toss cubes or noodles of it into your miso soup for a double whammy, says Chang. Plus, tofu is packed with complete (plant!) protein to boost recovery.
Kombucha
GT’S Organic Raw Kombucha Gingerade, 6 pack amazon.com
$29.98
This trendy drink is made from SCOBY (symbiotic colony of bacteria and yeast) and is mixed with sweetened black or green tea and sometimes flavored. During the fermentation process, probiotics and B vitamins are produced. Chang especially likes this source of probiotics because it helps her meet her hydration needs. Just be sure to watch the sugar content as it can creep up with different flavors.
Fermented Cheese
365 Everyday Value Shredded Parmesan Cheese $3.99
As if you needed a reason to eat more cheese! Sprinkle sharp Cheddar, Parmesan, Swiss, or Gouda onto your dishes for an extra probiotic kick.
Kefir
Maple Hill Creamery Organic Kefir, Plain, 32 oz. $6.39
Like kombucha, kefir can help you meet your hydration and probiotic needs. It’s also a good source of protein for a post-workout snack, says Chang. “If you’re drinking milk, a good alternative is kefir, which gives you more bang for your buck because of its probiotics,” she says of the simple swap.
Kimchi
Kimchi Kooks Classic Kimchi
$10.99
This Korean favorite—fermented cabbage and radishes—can be added to just about anything. It adds extra flavor, crunch, and fiber to Chang’s favorite stir-fry.
Probiotic Supplement
Nature’s Bounty Probiotic 10, 140 capsules
$29.31
While this isn’t a food per se, a probiotic supplement can be helpful for some people, says Chang.
“If you have specific difficulties with your gut health, digestion, or immune system, a supplement can definitely be beneficial,” she says.
But like all supplements, not all probiotic pills are equal. The gut is most healthy when it is made up of variety of bacterial strains, says Chang, which you can achieve by eating a variety of probiotic foods.
When looking for a supplement, choose one that has at least seven strains in one product. You’ll also want to look for several billion colony-forming units (CFU), which will increase the likelihood of adequate gut colonization. But more isn’t always better, says Chang: Aim for one to 20 billion CFUs with at least seven different strains.
“And like with any supplement, consulting with a dietitian is helpful,” says Chang. “Supplements are really expensive and you want to make sure you’re taking one that’ll help you, specifically.”
Freelance Writer Heather is the former food and nutrition editor for Runner’s World and the author of The Runner’s World Vegetarian Cookbook.
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