4 best probiotic foods for a healthy gut this January (2024)

Why is sourdough bread good for you?

Easier to digest and more nutritious, sourdough is good news for bread-lovers (that’ll be all of us then). It’s made using a “starter” — essentially a fermented mix of flour and natural yeasts, which helps the bread to rise and fuels good bacteria in the gut.

How we test

Our panel tasted nine loaves, looking out for the characteristically sour flavour, a bouncy texture and a crisp, chewy crust.

Score: 83/100

This generously sized loaf will suit large families. Our testers praised the golden brown crust and pleasantly chewy texture. Well-seasoned and buttery, this is the same bread used in Gail’s bakeries across the country and is made using a treasured, decades-old starter.

Score: 78/100

Widely considered the “best”, San Francisco sourdough has a distinctive tangy taste. This lightly golden, robust loaf had a delicious flavour and chewy crust, although some found it milder than expected, and slightly dense in the middle.

Score: 77/100

Our bargain loaf will get your gut off to a great start, with a fresh flavour and bubbly, crisp golden crust. Fresh-flavoured and mild, it should appeal to the whole family.

No.1 White Sourdough Bread 500g, £2.20, 77/100

Co-op Irresistible Sourdough Bloomer 360g, £2, 76/100 (in-store only)

The Bertinet White Sourdough Loaf 1kg, £2, 76/100

Sainsbury's Taste the Difference Sourdough Medium Sliced White Bread 400g, £1.70, 75/100

The Celtic Bakers Organic White Sourdough 450g, £2.65, 73/100

Tesco Finest White Sliced Sourdough Loaf 400g, £1.70, 72/100

What exactly is miso?

A staple in Japanese cooking, miso paste is made using fermented soybeans and adds an “umami” savouriness to dishes, such as soups, stews and sauces. We’d recommend trying this Miso Salmon and Noodle Traybake to get you started. The protein-rich paste is great for gut health as it contains good bacteria, plus nutrients and vitamins.

How we test

Our panel tried 14 miso pastes by diluting with boiling water and drinking as a soup. They were looking for a balanced sweet and salty flavour.

Score: 79/100

Our winning paste combined a bold earthy flavour with a good dash of salt. Certified-organic, the panel noted a gentle, sweet fishy note, making it ideal for a hearty lunchtime miso broth. It’s also naturally gluten free to boot.

Score: 77/100

You can expect a light, sweet taste from white miso, and we found this one beautifully balanced with salty notes. The smooth consistency has a creaminess to it that would provide a full-flavoured base for chicken soup, salad dressings and sauces.

Score: 75/100

First time trying miso paste? This inexpensive jar is the ideal way to incorporate it into your cooking. Red miso is fermented for longer than other styles, so has a bold concentrated flavour.

Perfect in hearty soups, gravies and stews, this paste had an almost chocolatey sweetness, and pleasant savoury punch from the earthy soya beans, wrapped up in a smooth finish.

Japan Centre Red Miso 300g, £1.95, 77/100

Tideford Organics Fresh White Miso Paste 320g, £5, 76/100

Hanamaruki Cup Mutenka Inaka Miso Paste 750g, £7.39, 73/100

Saitaku Shiro Miso Paste 300g, £4.50, 70/100

What are the benefits of drinking kombucha?

Kombucha is a naturally fermented, lightly effervescent tea-based drink made with sugar, yeast and a SCOBY (symbiotic culture of bacteria and yeast). It may sound a little scary, but the Japanese drink dates back to 410AD and is associated with many health benefits. Containing probiotics to boost gut health, it also helps maintain a healthy community of microorganisms in the body.

How we test

Our panel tried nine ginger-flavoured kombucha drinks in search of a refreshing thirst-quencher. Good examples should be tart and slightly sweet, with a gentle fizz. Make room in your fridge, as these are best served chilled.

Score: 81/100

Organic, alive and raw, our winning kombucha contains fiery ginger and savoury turmeric. Balanced with lemon and ginger, it’s backed up with a good level of sweetness to make it slip down a treat.

Score: 74/100

The brainchild of former rugby player Jonny Wilkinson, No.1’s gently fizzy buch has a refreshing flavour of mild tea, ginger and delicate lemon.

KeVita Master Brew Kombucha Ginger 450ml, £3, 73/100

Blighty Booch Kombucha Organic Ginger 330ml, £38 for 12 bottles, 71/100

What does kefir do for you?

Kefir is a yoghurt-style drink made from cultured, fermented milk. As well as being an excellent source of protein and calcium, it contains plenty of healthy probiotics.

How we test

Our panel tested a range of strawberry-flavoured kefir, looking for products that were creamy, tart and natural-tasting.

Score: 81/100

Made using British milk, this rich, creamy drink has a delicate, fresh strawberry aroma and thick texture, taking the top spot on test.

Overall score: 73/100

While kefir is usually a thin enough consistency to consume like a drink, this has a thicker, yoghurt-like appeal. Some testers would have liked a stronger strawberry flavour and a touch less acidity, but overall this creamy kefir was a hit and is a great price.

COYO Organic Strawberry Coconut Kefir 200ml, £2.80, 78/100