FemmFiit Fitness

In Ontario, the Summer Solstice in 2026 occurs on:

☀️ Sunday, June 21, 2026 at 4:24 AM EDT

This marks the official beginning of astronomical summer and is also the longest day of the year in Ontario.

What We’re Eating (Recipe Included!) Rosemary Chicken (Tuscan Style)

3 tablespoon butter
1½ tablespoon olive oil
3 cloves garlic
3 large boneless, skinless chicken breasts
½ cup red wine vinegar
1 teaspoon salt
1 cup dry vermouth or chicken stock
3 tablespoon fresh rosemary
¾ teaspoon pink peppercorns

Instructions
Cut each chicken breast in half. Blot the chicken dry with a paper towel.
Heat a large skillet over medium-high heat. Add the butter and olive oil. When the butter has melted, add the whole garlic cloves and cook for about 30 seconds to flavor the butter. Once the garlic is golden, discard.
Add the chicken breasts and cook until well-browned on both sides, about 1-2 minutes.
Reduce the heat to medium and add the vinegar and salt. Cover and cook for about 5 minutes until the vinegar aroma subsides.
Add the rosemary and vermouth. Cook uncovered until the chicken is tender and has reached 165 degrees Fahrenheit on a thermometer (about 10 minutes). Remove the chicken to a large platter.
Add the peppercorns to the skillet and bring the sauce to a boil. Boil for 3 – 5 minutes until the sauce has reduced and is slightly thickened. Pour over the chicken to serve. Enjoy with cauliflower mash (recipe below)

Low-carb Roasted Cauliflower Mash
30 oz large head cauliflower cut into florets
2 tablespoon olive oil
1 teaspoon oregano
3 tablespoon unsalted butter
1 tablespoon minced garlic
3 tablespoon sour cream
Salt and black pepper to tast

Instructions
Preheat your oven to 350F (180°C).
Chop the cauliflower into florets.
Add the cauliflower florets to a large baking tray. Drizzle with olive oil, then use your hands to rub into the cauliflower. Finally, sprinkle on the oregano and mix everything together.
Bake for 25 – 30 minutes, rotating halfway through. The cauliflower should just be starting to brown when it’s done.
Transfer the roasted cauliflower to a food processor along with the butter, garlic, sour cream, and salt and pepper to taste.
Process the mixture for 2 – 4 minutes until smooth and creamy. If necessary, stop the processor halfway through to scrape down the sides. If mixture seems too thick, add more sour cream.
Transfer to a bowl. Garnish with some butter, chives and chili flakes if desired and serve.

Do You Really Shrink With Age?
Losing a little height is normal, but bigger changes can signal bone weakening and osteoporosis

If you don’t feel quite as tall as you used to, odds are, you’re not imagining it.

A bit of height loss with age is normal, especially after turning 40. But if you’re experiencing significant shortening that keeps you from reaching items on higher shelves that you used to be able to reach, it isn’t something to brush off.

Let’s break down what’s typical and what deserves extra attention with rheumatologist Abby Abelson, MD, FACR.

Why do we shrink as we age?
Your body naturally transforms over time, with your bones, muscles and joints all experiencing changes. Some of those fluctuations may cost you a bit of height.

Here are a few ways that may happen.

Bone density loss
Age-related bone density loss can weaken bones and reduce their ability to support your body weight. In your spine, this can cause the vertebrae to slowly thin and develop tiny cracks called compression fractures.

When your vertebrae lose height, your whole spinal column becomes shorter. The result? You’re not quite as tall, explains Dr. Abelson.

A significant loss of height as you age can be a sign of osteoporosis, which puts you at greater risk for unexpected fractures. These breaks often affect the hips, wrists and spine, and can have serious, long-term health effects.

Disk compression in your spine
Spinal disks are cushion-like structures between the vertebrae in your spine that tend to wear down over time. As they flatten and thin out, the space they take up between your vertebrae becomes smaller.

Because your spine is made of many vertebrae and disks stacked on top of each other, a small loss in each disk can add up to a noticeable reduction in overall height.

Weakening muscles
Losing a little strength won’t directly reduce your skeletal height, notes Dr. Abelson. But weaker muscles can make you appear shorter by affecting your posture and spinal support. For example:

Weak back and core muscles can lead to a more stooped posture.
Reduced muscle support around the spine can make age-related spinal curvature more noticeable.
Muscle weakness may worsen balance and movement patterns, which can change how upright a person stands.
In older adults, muscle loss often occurs along with disk compression and osteoporosis — so the combined effect can make height loss even more noticeable.

Flattening of foot arches
The arches in your feet contribute to your standing height. If your arches flatten over time due to age or other reasons, your feet sit closer to the ground. This can slightly reduce your measured height by fractions of an inch (a few millimeters).

How much height loss is normal?
Some shrinking is expected with age — but not much. Losing a half-inch (1.27 centimeters) to an inch (2.54 cm) is typical. That small change usually reflects natural wear and tear on your spine and joints over time.

But a more noticeable height loss is different.

“I’ve seen patients who say they’ve lost two, three or four inches in height, and they thought that was a natural consequence of aging,” Dr. Abelson shares. “But it’s not.”

Losing that much height can be a red flag for osteoporosis, especially if it happens quickly or is paired with a stooped posture. In many cases, people don’t realize anything is wrong until they experience a fracture.

That’s why it’s important to pay attention to changes in your height, especially if it seems drastic, advises Dr. Abelson.

Tips to avoid getting shorter
You can’t stop aging, but you can take steps to protect your bones and reduce your risk of significant height loss. Dr. Abelson emphasizes that prevention starts with the choices you make every day.

Take these steps to help maintain your height:

Eat enough calcium. Calcium is essential for strong bones. Getting enough calcium throughout your life helps slow bone loss as you age. Most adults should aim for at least 1,000 milligrams of calcium per day.
Stay physically active. Exercise helps keep bones strong. Activities that make your muscles work against gravity — like walking, jogging, aerobics and weightlifting — are especially helpful.
Don’t smoke. Smoking contributes to bone loss and increases your risk of osteoporosis. Quitting can help protect your bone health.
Limit alcohol intake. Drinking too much alcohol can weaken bones and increase your risk of fractures. Keeping intake moderate is an important step.
Take action early. Small changes early in life can make a big difference later. “It’s critical to prevent bone loss and fractures by addressing the factors you can control,” stresses Dr. Abelson.
Medications are also available to help prevent fractures in people with osteoporosis. But lifestyle habits remain a key part of prevention at every age.

When to talk to a doctor about height loss
If you notice that you’re losing height — especially more than about an inch — it’s worth bringing it up with a doctor to talk about bone health. Screening can help catch issues before they lead to fractures.

Bone density testing is typically recommended:

Around menopause (mid- to late-40s) for women
In the mid-60s for men
Your doctor may recommend earlier testing if you have other risk factors. “It’s important to spot problems early, so talk to your doctor about the right time to get a bone density test,” advises Dr. Abelson.

Don’t wave off a loss of height as just a “normal” part of aging. Shrinking can be your body’s way of signaling that something more serious may be going on — and that it’s time to take action.

Gesundheit! Barrie among Canada’s worst cities for seasonal allergy sufferers, report says
While tree pollen kicks in early in the year, Barrie’s worst allergens come from w**d species
Longer, warmer seasons — potentially prompted by climate change — leading to prolonged seasonal allergens in Barrie and beyond.
ByBrett GloverBarrie Advance

Barrie ranks third in the most challenging cities in which to live when it comes to seasonal allergies.
Steve Somerville/Metroland
Barrie residents who feel like the local allergy season packs a bigger punch might just be right.
A new report from the Nepean-based pollen forecasting service Aerobiology Research Laboratories ranks Barrie as the third most challenging city in all of Canada for seasonal pollen allergies in 2026, behind only Windsor and Hamilton.
The company’s 2026 Allergy Capitals report ranks Canadian cities based on a number of factors, including the length of pollen season for tree, grass and w**d species, the number of days with high or very high pollen counts, peak pollen concentrations, and how often pollen seasons overlap.
According to its report, communities experiencing longer pollen seasons are driven in part by dense surrounding vegetation, climate conditions, and the presence of highly allergenic species, such as birch, oak, and ragw**d, particularly across central and southern Ontario.
The top five most challenging communities in the report are Windsor, Hamilton, Barrie, Victoria B.C., and Kingston.
Barrie actually fares worse when it comes to w**d pollen, according to Aerobiology. In fact, the city ranked first in Canada among the most challenging places to live, based on the length of its w**d pollen season, along with peak concentrations of allergenic w**d pollen.
W**d pollen typically peaks from mid- to late-summer and into early fall, depending on regional climate conditions, while the report identifies ragw**d, mugwort, plantain, and pigw**d among the w**ds that cause the most symptoms.
While Barrie bears the w**d pollen brunt, tree pollen is actually described in the report as the primary driver of spring seasonal allergy symptoms across Canada, and is usually the first major airborne allergen of the year. In most regions — including Barrie — tree pollen season starts around late March and runs through June, but timing could change depending on factors such as weather conditions.
Grass pollen is usually next to follow, with peak levels through late spring to midsummer.
About one in five Canadians are affected by seasonal allergies, according to Aerobiology, with symptoms including nasal congestion, runny nose, sneezing, coughing, and itchy or watery eyes.
For those hoping to relieve symptoms, Aerobiology suggests limiting outdoor activities when daily pollen counts are high, especially on dry or windy days.
Other steps can include keeping windows and doors closed, showering and changing clothes after spending time outside, vacuuming regularly, and wearing face covering or even protective eyewear — such as wraparound sunglasses — to reduce eye irritation.
However, the report also indicates that pollen seasons in Canada are getting longer and more intense. Warmer temperatures can contribute to earlier seasonal onset, longer growing seasons and increased pollen production. Urban air pollution and higher temperatures may also intensify exposure to airborne allergens.
This concern has been noted locally via the Simcoe Muskoka District Health Unit (SMDHU); in a 2017 climate change and health vulnerability assessment, the SMDHU said climate change was expected to affect the volume, timing, and distribution of pollens in the environment.
The health unit also noted increases in airborne allergens were expected due to prolonged growing periods brought about by warmer spring and fall seasons.

New Class Alert!
PILOGA
Pilates • Yoga • Stretch • Core
Piloga is a blended fitness class that combines the best of Pilates, yoga, stretching, and core training into one energizing full-body workout.
This unique class is designed to improve:
Core strength and endurance
Flexibility and mobility
Balance and stability
Posture and body awareness
Overall strength and functional movement
Expect a flowing workout that challenges your muscles, improves mobility, and leaves you feeling stronger, more energized, and refreshed.
Classes may incorporate a variety of props including:
• Small stability balls
• Loop bands
• Resistance bands
• Sliders
• Light weights
• Stretching straps
No props? No problem! Piloga can be just as effective using only your body weight.
Suitable for a wide range of fitness levels, Piloga offers modifications and progressions to help you move confidently while building strength, mobility, and endurance.
FemmFiit
Wednesdays at 6:00 PM
Move with intention. Build strength. Improve mobility. Feel amazing.


Let me know if you are interested, and I will put you in contact with instructor

Powdered Greens: Do They Really Work?
The supplement shouldn’t replace a healthy diet, but it can help you get in your fruits and veggies

Growing up, there’s a good chance your parents harped on you to eat your vegetables, making you sit at the dinner table until all your Brussels sprouts or green beans were gone.

And as an adult, you may still struggle to eat enough vegetables throughout the day. How many salads can one person eat?

Wouldn’t it be easier if you could condense all of your daily servings of vegetables into an easy-to-eat form and be done with it?

While it’s not a magic pill, powdered greens — greens that have been dried and ground up into a powder form — may help boost your vitamin and mineral intake.

So, is adding powdered greens to your diet a good idea?

Registered dietitian Julia Zumpano, RD, LD, breaks down what you may find in powdered greens and how the supplement can benefit your health.

What are powdered greens?
“Powdered greens are a variety of different fruits and vegetables that have been freeze-dried and ground down to a very fine powdered form that can be mixed pretty easily into a beverage or food,” explains Zumpano.

What you may find in powdered greens supplements may vary from brand to brand, so make sure you review the ingredients list. Common ingredients include:

Leafy greens like spinach and kale.
Seaw**d like chlorella and spirulina.
Vegetables like broccoli, cabbage and beets.
Grasses like wheatgrass.
Fruits like blueberries and acai berries.
Herbs like basil and parsley.
“In some cases, companies may add other vitamins and minerals and may include probiotics or prebiotics,” says Zumpano.

Are powdered greens good for you?
You may consider using powdered greens to help you consume more vegetables. Studies show that a minimum of three to four servings of vegetables per day can provide the greatest health benefits.

You can find some guidance from organizations like the U.S. Department of Agriculture (USDA), which recommends that fruits and vegetables take up half of your plate. The American Heart Association suggests four to five servings daily of fruits and vegetables.

Once you have an idea of what your goal is, Zumpano recommends looking at your current diet and what you eat each day.

“If you’re eating an abundance of fruits and vegetables, then you’re likely meeting your nutrient needs, then powdered greens may not be necessary,” she says. “But you can consider it if you’re someone who struggles to eat enough fruits and vegetables.”

But to see any kind of benefit, Zumpano says you need to be consistent with drinking powdered greens.

Health benefits of powdered greens
So, what kind of health benefits may you receive from drinking a daily dose of powdered greens? Zumpano says it all depends on the formula and what’s used to make the powdered greens, but you may see the following benefits.

Provides a natural energy boost
Feeling sluggish? Some of the ingredients in powdered greens — think green tea extract — may help give you a boost, according to a study.

“You could benefit from some energy-boosting properties,” says Zumpano. “Green tea extract contains caffeine and it’s very high in antioxidants. Maybe you’re trying to get away from so much caffeine in your day. Powdered greens could potentially be a source of energy without needing to drink higher caffeine-based beverages.”

Improves your gut health and supports your immune system
If the kind of powdered greens you’re using contains probiotics or prebiotics, you may see an improvement in your gut health.

“Probiotics and prebiotics help grow your gut microbiome, which can aid in a healthy immune system and disease prevention,” says Zumpano.

Additionally, powdered greens tend to be high in vitamins A and C, which support your immune system.

Reduces your risk of chronic disease
Powdered greens typically have a variety of different vitamins and minerals, which may help your overall health.

“In some cases, depending on what you’re taking and how much, it may help prevent disease,” Zumpano notes.

While there isn’t a lot of research around powdered greens, a few small studies show how powdered greens may reduce oxidative stress or may help lower blood pressure.

It’s convenient
Another big benefit of powdered greens? It’s easy to use — and typically easy to carry with you on the go.

“You can take it with you when you travel,” illustrates Zumpano. “You can keep it at your desk and use it to help that midday hump when you’re kind of feeling a little tired but you don’t want to reach for that second or third cup of coffee.”

And how you consume powdered greens can vary based on your preference.

“I most often suggest putting the greens in water and shake it up,” she shares. “But if you aren’t a fan of the taste, adding a splash of 100% fruit juice can help. Or you can add them to a smoothie or a protein shake.”

How to choose the right powdered greens
Supplements like powdered greens aren’t regulated by the U.S. Food and Drug Administration (FDA) or USDA, so you want to do your research.

“Choose a supplement that has been third-party tested,” advises Zumpano. “These companies verify if the ingredients are accurate.”

Another factor when choosing the right powdered greens? Taste. You may think of chugging a glass of powdered vegetables as less than appetizing. But Zumpano says that many are blended with fruits and even beets to give them some natural sweetness.

“It’s just a matter of trial and error to find what way you like to enjoy those greens the best,” she adds.

Powdered greens are generally safe, but there are some individuals who may need to be cautious.

“Many powdered greens are high in vitamin K,” says Zumpano. “If you’re on a blood thinner or on any type of medication that could interact with vitamin K, you want to ask your health care provider before starting it.”

Also, pay attention to the serving size, as most powders are designed to be used only once a day. Check the label to see what serving size is advised.

Got the green light?
While powdered greens can be a great addition to staying healthy, Zumpano stresses it’s not a replacement for eating a healthy diet.

“You never want powdered greens to take the place of eating whole fruits and vegetables. Think of powdered greens as a bonus,” says Zumpano. “Your fruits and vegetables should be the foundation of your diet. And you want a variety of different colors and types of fruits and vegetables to really maximize your nutrient intake.”

Friday Night Bites: Mustard Baked Chicken Tenders

1 lbs. chicken tenders
½ cup whole grain mustard
2 tablespoons chopped fresh tarragon
1 tablespoon lemon juice
1 clove garlic, (minced)
½ teaspoon paprika, (sweet smoked if you have it)
½ teaspoon pepper
¼ teaspoon kosher salt
extra tarragon to garnish , (optional)

Instructions
Preheat oven to 425˚F (220˚C)
Combine the mustard, tarragon, lemon juice, garlic, paprika, salt, and pepper in a large bowl and mix well.
½ cup whole grain mustard,2 tablespoons chopped fresh tarragon,1 tablespoon lemon juice,1 clove garlic,½ teaspoon paprika,½ teaspoon pepper,¼ teaspoon kosher salt
Pat dry the chicken tenders. Add the chicken to the bowl with mustard sauce and toss to coat each piece of chicken with the sauce.
1 lbs. chicken tenders
Transfer the chicken along with the sauce to a large baking dish. Cover with aluminum foil.
Bake for 15-20 minutes or until the chicken is thoroughly cooked. Remove from oven and allow to rest for 5 minutes for juices to redistribute into the meat. Garnish with extra tarragon and serve.
extra tarragon to garnish

How Probiotics Support Healthy Weight Loss
There’s little evidence that probiotics cause weight loss, but having a healthy gut microbiome may set the stage for it

Weight loss can be challenging. So is learning about weight loss. There are so many personalities, promises and products in the conversation, it can be hard to know what works and what doesn’t.

In recent years, probiotics have become a bigger part of that conversation. Some believe that probiotic supplements — which support the friendly bacteria that naturally live in your gut — can help you lose weight. But are probiotics the weight loss tool we’ve been waiting for?

No surprise here: It’s complicated.

Registered dietitian and microbiome researcher Gail Cresci, PhD, RD, LD, explains why.

The role your gut plays in weight loss
Our bodies aren’t just ours. They’re also home for trillions of microbes, including bacterial, viral, yeast and fungal cells. Some of those microbes make us sick. Others work with your body to keep everything in balance and all of our systems running smoothly.

When we use the word “gut,” we’re talking — broadly — about your gastrointestinal (GI) tract. The gut is responsible for digesting and absorbing your food and drink, as well as creating and eliminating waste.

You have bacteria throughout your body, but your colon and large intestine are the motherlode: They’re full of the stuff. That bustling bacterial city is called your microbiome. And it’s at its best when it’s populated with lots of different kinds of good bacteria (microbiota).

If your microbiome isn’t varied enough, or the balance of good bacteria to bad bacteria is off, it can impact all sorts of important bodily functions — including several that are important for regulating weight. Let’s take a look at a few.

Digestion
The food you eat doesn’t just feed you. It feeds the bacteria in your gut, too. If your microbiome isn’t healthy, it might not break down food as efficiently. That can make it harder for your body to absorb and store the nutrients and healthy fats it needs from food.

But that’s not all. Some of the bacteria in our gut use the food we eat to produce nutrients that we need to stay healthy. When your microbiome isn’t in balance, that process gets disrupted.

Immune response
When the balance between good and bad bacteria in your gut is thrown off, it can cause an inflammatory response. In some cases, this imbalance can be severe enough to contribute to autoimmune disorders.

When we have too much inflammation in our body, it impacts our endocrine system, creating hormone imbalances and making it harder to process insulin. Insulin resistance can make it easier to gain (and harder to lose) weight.

Appetite
If your gut microbiota can throw off your endocrine system, that means it can mess with your appetite, too. That’s because hormones — like leptin, ghrelin and more — are in charge of signaling sensations like hunger and fullness.

How weight impacts your microbiome
Years ago, Dr. Cresci says shares scientists discovered that gut microbiota looks different in people who have overweight or obesity.

To better understand why, researchers studied microbiota transplants (known as f***l transplants). Doctors perform f***l transplants for people who have an overgrowth of bad gut bacteria called Clostridioides difficile. Simply put, they place p**p from a healthy person into the colon of the person with C. diff to restore a healthy balance. Along the way, they made an interesting observation.

“Researchers have found that many patients who didn’t have overweight or obesity when they received a f***l transplant became overweight over time,” Dr. Cresci reports. “About 40% of Americans have obesity. So, it’s possible that getting a gut microbiota transplant from a person with obesity could be behind that unexpected weight gain.”

That theory created hope (and hype) that the opposite could be true, too. That simply popping a pill with the right gut microbiota could be the key to weight loss.

So, could probiotic supplements be enough to change your microbiota and induce weight loss?

We don’t really know. And f***l transplants aren’t likely to hold the answer.

“The problem with this logic is that f***l transfers include trillions of various microbes that include bacteria, viruses, fungi and yeasts,” Dr. Cresci clarifies. “With a probiotic, it’s likely a person could only receive a fraction of that, from one to just a few beneficial microbes. So, there’s no guarantee a probiotic supplement will affect weight loss.”

How probiotics can help
We may not know if probiotics can cause weight loss. But we do have reason to think they might support it. If an unbalanced microbiome can cause inflammation, interfere with digestion and change your appetite, it stands to reason that the opposite is also true. It’s possible that probiotics lay the groundwork for successful weight loss by improving your body’s ability to function.

It’s a reasonable theory. But there’s little scientific evidence at this time to back it up. That, in part, is because it’s rare for scientists to study probiotics and weight loss in isolation. Most studies include other weight loss practices, too, like diet and exercise. That makes it hard to know what (if any) results probiotic therapy can take credit for.

Where researchers have studied probiotics and weight loss alone, the results have been mixed. A 2020 study looking at synbiotics (a combination of probiotics and prebiotics) found they didn’t affect weight loss or body composition. Meanwhile, both a 2021 and a 2024 review found that probiotics may help prevent and treat weight gain. But in both cases, researchers stopped short of recommending probiotic therapy.

Probiotics are just part of the picture
Probiotics’ main claim to fame is enhancing your good bacteria and keeping you in tip-top health. Even if a supplement won’t cause the weight to fall off, should you take one anyway for your gut health?

Maybe. But eating a healthy, balanced diet is the best option, according to Dr. Cresci.

“A balance of healthy sources of proteins, fats and carbohydrates is the most important factor in maintaining good gut bacteria,” she advises.

There isn’t a “probiotic diet,” so to speak, but this much is true: Most fad diets aren’t doing your microbiota any favors.

“The friendly bacteria survive and thrive when fed high-fiber foods like fruits, vegetables, whole grains and legumes,” Dr. Cresci says. “A low-fiber diet — an eating plan that’s low-carb and high-protein or high-fat — reduces the number of good bacteria.”

And the foods you should be avoiding for a healthy microbiome? It’s all the usual suspects: highly processed foods, foods with added sugar or sweeteners and saturated fats.

Exercise is also crucial for maintaining a healthy microbiome. And research suggests that smoking, excessive drinking and poor sleep can upset the balance of microbiota in your gut.

Take all these findings together, and the message is clear: A healthy lifestyle and a healthy microbiome go hand in hand. Without one, you can’t really have the other. For some people, a probiotic could work alongside a nutritious diet and exercise regimen to shore up gut health. Talk to your doctor to see if it’s right for you.

Try These Foods High in Probiotics
Yogurt, sauerkraut, kimchi and other fermented foods are a good way to get those beneficial microbes

When you think of probiotics (those beneficial microbes living inside your gut), you may think of all the information popping up on your social media feed about how they can improve your digestion, boost your immune system and promote your overall gut health.

And while you may be considering taking a probiotic supplement, did you know that you can get probiotics naturally through certain foods like yogurt, sauerkraut, miso and kimchi? Let’s take a dive into what types of probiotic foods you should eat.

Best probiotic foods
Before we get started, it’s important to know that probiotic foods contain different types of healthy bacteria. Some popular strains include:

The Lactobacillus genus, including L. acidophilus, L. rhamnosus, L. casei and L. plantarum
The Bifidobacterium genus, including Bifidobacterium longum and Bifidobacterium breve
While many fermented foods contain probiotics, certain processes like pasteurization can remove the healthy bacteria that makes something probiotic.

Ready to give foods containing probiotics a try? Here’s a look at which foods have probiotics:

Yogurt
When it comes to foods high in probiotics, one of the best options is yogurt. It contains a variety of healthy bacteria, as well as the vast majority of probiotic species (like Lactobacillus and Bifidobacterium, two of the most popular forms).

While most yogurts will sport a “Live & Active Cultures” seal on the container, it isn’t mandatory for manufacturers to include them. Whether you’re eating traditional, flavored, Greek or nondairy yogurts, most will contain probiotics (you can check the label to make sure). A pro tip? Steer clear of options that contain high amounts of added sugar.

“Yogurt is very comparable to any over-the-counter probiotic supplements you may take,” says registered dietitian Maria Garcia Luis, MS, RD, LD.

Sauerkraut
This common Eastern European dish of finely shredded and fermented cabbage is chock-full of probiotics. Garcia Luis says to look for unpasteurized versions — the pasteurization process kills live bacteria.

Kimchi
This mixture of fermented cabbage and other vegetables (and sometimes seafood) is a popular Korean side dish. And while it tastes delicious, you’re also helping out your gut health thanks to probiotics like Lactobacillus.

Kefir
This type of fermented milk contains probiotics making it a good choice if you’re looking to boost your gut health. And since it’s low in lactose, you can enjoy kefir even if you have a lactose intolerance.

Tempeh
When it comes to meat replacements, you may tend to think of tofu. But tempeh, a fermented soy product, also comes with plenty of benefits, including probiotics (think Lactobacillus and Bifidobacterium) to help with your digestion, immunity and overall gut health.

Miso
The popular Japanese seasoning is made with fermented soybeans, salt and koji (a fungus that gives foods an umami taste). Miso contains probiotics like Aspergillus oryzae (from the koji) and Saccharomyces cerevisiae (a type of yeast).

Kombucha
Kombucha, a fermented black or green tea, is often touted as a good way to get your probiotics. But Garcia Luis says consuming too much can lead to various digestive issues, such as gas and diarrhea due to the high sugar content and the fermentation process.

Other fermented vegetables
Other fermented vegetables are also known to contain a fair amount of probiotics. But it’s important to note that if they’re pickled in a vinegar solution, they don’t contain probiotics. Choose vegetables that have been fermented with salt and lactic acid bacteria. Options include:

Pickles
Pickled beets
Pickled carrots
Pickled radishes
And even the briny liquid in pickles and pickled vegetables is loaded with probiotics — so don’t throw away that liquid gold.

Other foods with probiotics
While the amount of probiotics in these foods may not be as high as yogurt or sauerkraut, it’s worth mentioning that they do contain some kind of probiotics:

Sourdough bread
Jackfruit
Coconut milk
Buttermilk
Natto (a fermented soybean product)
Cheeses like cheddar, mozzarella and gouda
Cottage cheese
Sour cream
Bottom line? Give probiotic foods a try
While there isn’t a recommended amount of probiotic foods you need to eat each day, Garcia Luis offers the following advice on getting started:

“If you’re not used to eating some of these probiotic foods, you should start slowly by introducing one or two foods at a time,” she recommends. “Doing so can ensure you’re not developing any symptoms like diarrhea or abdominal cramping.”