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14 Gut-Healthy Probiotic Snacks That Aren’t Yogurt



Getting a probiotic solution in the form of a snack is easier than ever – no yogurt required.

Credit: Laura Reid / Moment / GettyImages

Yogurt could also be the spokesperson for gut health. Replete with live and active cultures – probiotics or good bacteria – the classic breakfast staples, your gastrointestinal system can function smoothly.

In fact, consuming probiotics can shorten intestinal transit time (how long it takes for things to go all the way through) and improve stool consistency, according to an October 2020 study in the journal Clinical Nutrition. Researchers found that people who consumed multiple strains of probiotics also experienced less gas.

But there is only so much yogurt a person can spoon into. The good news is that probiotics can be found in all kinds of tasty foods, and especially with the development of varieties that can be added to shelf-stable foods, we’re seeing them more and more in grocery stores. Fermented foods that naturally contain probiotics (e.g. kombucha, sauerkraut, kefir) are also finding more and more space on the shelves of grocery stores these days.

So if you’re looking to increase or diversify your probiotic intake, consider one of these probiotic snacks – none of which are yogurt.

1. Good Culture cottage cheese, low-fat classic

Good Culture cottage cheese: low-fat classic

Cottage cheese, a heartier, salty alternative to yogurt, is packed with good-for-you probiotics and lots of protein.

Credit: Good culture

  • Per serving: 120 calories, 3 grams of fat (2 grams of saturated fat), 460 milligrams of sodium, 3 grams of carbohydrates (0 grams of fiber, 3 grams of sugar, 0 grams of added sugar), 19 grams of protein

This creamy cottage cheese is made from five simple, recognizable ingredients: skimmed milk, whole milk, heavy cream, sea salt and the live and active cultures Lactobacillus Paracasei. There are no thickeners or emulsifiers, and at 19 grams per serving, it’s a solid source of protein too.

2. Health-Ade Plus Belly Reset

Reset Health-Ade Plus belly

Kombucha is a great probiotic source as it is; this version takes it one step higher.

  • Per serving: 60 calories, 0 grams of fat, 0 milligrams of sodium, 16 grams of carbohydrates (0 grams of fiber, 14 grams of sugar, 12 grams of added sugar), 0 grams of protein

Yes, Kombucha is a great source of probiotics, and this particular strain from Health-Ade takes it even better. They added 6 billion CFU of probiotics to each bottle, along with ginger and pineapple – two foods that help with gas.

3. Kite Hill DIPS Tzatziki

Kite Hill DIPS Tzatziki

You get a nice cucumber and dill punch with every bite.

  • Per serving: 30 calories, 2 grams of fat (0 grams of saturated fat), 75 milligrams of sodium, 2 grams of carbohydrates (0 grams of fiber, 0 grams of sugar), 1 gram of protein

With this dairy-free almond milk-based option, upgrade your favorite dip to one that also delivers lively and active cultures. If you’re looking for other dip flavors, Kite Hill makes tzatziki and ranch dips too.

4. Wild beetroot & cabbage organic cabbage

Wild beetroot & cabbage organic herb

These sweet and savory turnips are great additions to salads, sandwiches, and sausage boards.

Credit: Azure standard

  • Per serving: 10 calories, 0 grams of fat, 280 milligrams of sodium, 2 grams of carbohydrates (<1 gram of fiber, <1 gram of sugar), 0 grams of protein

Earthy and sweet beets (plus some fresh pear) balance the sauerkraut flavor in this raw, fermented sauerkraut. Find it on the grocery store’s refrigerated shelf and serve cold – heating the herb will kill the probiotics.

5. Sunja’s medium spicy kimchi

Sunja's medium-spicy kimchi

Kimchi offers such a versatile way to get your probiotic solution.

  • Per serving: 10 calories, 0 grams of fat, 90 milligrams of sodium, 2 grams of carbohydrates (1 gram of fiber, 1 gram of sugar, 0 grams of added sugar), 0 grams of protein

Crunchy cabbage, carrots and sweet red pepper become spicy with the addition of crushed red pepper and subsequent fermentation. As with sauerkraut, you should definitely store kimchi in a cool place and serve cold, as the heat during cooking destroys the probiotics.

6. CORE Bar of Peanut Butter Chocolate

CORE Bar Peanut Butter Chocolate

You can find this probiotic-filled bar in the refrigerated section of your grocery store.

  • Per serving: 220 calories, 10 grams of fat (2.5 grams of saturated fat), 160 milligrams of sodium, 31 grams of carbohydrates (7 grams of fiber, 9 grams of sugar, 0 grams of added sugar), 7 grams of protein

Not only does this chilled bar add probiotics to your diet, but it also provides prebiotic strength – aka the food that feeds the good bugs in your GI. The first ingredient is whole grain oats, and each bar is rich in fiber and protein in a snack-sized serving. Other flavors include peanut butter and blueberry-banana-almond.

Kor good check

If you like your probiotics quick and easy, a shot like this one from KOR Gut Check is for you.

  • Per serving: 20 calories, 0 grams of fat, 5 milligrams of sodium, 5 grams of carbohydrates (0 grams of fiber, 4 grams of sugar, 0 grams of added sugar), 0 grams of protein

At just under 2 fluid ounces, the basis of this wellness shot is apple cider vinegar. The second ingredient is probiotics – and you get 1 billion CFU per shot. Aloe vera juice, ginger juice, lemon juice and coconut water round off the taste profile of the drink.

8. Uncle Matt’s Orange Defense Turmeric & Probiotics Orange Juice

Uncle Matt's Orange Defense Turmeric & Probiotic Orange Juice Drink

Uncle Matt’s orange juice drink is a probiotic alternative to your typical morning OJ.

Credit: Uncle Matts

  • Per serving: 170 calories, 0 grams of fat, 0 milligrams of sodium, 38 grams of carbohydrates (2 grams of fiber, 36 grams of sugar, 0 grams of added sugar), 3 grams of protein

Sometimes all you need is a liquid snack to get through your lunch break. A single serving of Uncle Matt’s Orange Defense provides 1 billion CFU of GanadenBC30’s proprietary probiotics. You also get a hefty dose of turmeric and vitamin C.

9. Lifeway Plain Lowfat Kefir

Lifeway Simple Low Fat Kefir

Another filling alternative to yogurt, one serving of this kefir is high in probiotics and it goes smoothly.

  • Per serving: 110 calories, 2 grams of fat (1.5 grams of saturated fat), 125 milligrams of sodium, 12 grams of carbohydrates (0 grams of fiber, 12 grams of sugar, 0 grams of added sugar), 11 grams of protein

The tart and tangy, creamy milk drink provides 12 different probiotic strains. According to a February 2020 review in Nutrients magazine, drinking kefir regularly has the potential to lower cholesterol and suppress inflammation. If you’re just too tart, Lifeway offers a wide variety of other flavors – from infused fruit to sweet s’mores. Just think about the sugar in these.

10. KIND Apple Cinnamon Probiotic Breakfast Bar

KIND Apple Cinnamon Probiotic breakfast bar

Now your favorite practical breakfast bar offers probiotics.

  • Per serving: 210 calories, 7 grams of fat (0.5 grams of saturated fat), 110 milligrams of sodium, 33 grams of carbohydrates (4 grams of fiber, 10 grams of sugar, 8 grams of added sugar), 3 grams of protein

You get two breakfast bars in a single serving, plus 28 grams of whole grains and 500 million probiotic CFU cultures. If apple cinnamon is not your taste, KIND Probiotic Breakfast Bars are also available in peanut butter dark chocolate and orange cranberry.

Buy;Price:$ 17.99 for 12 bars

11. Mariani probiotic apricots

Mariani probiotic apricots

Dried fruits with added probiotics are a new but welcome addition to the probiotic world.

  • Per serving: 120 calories, 0 grams of fat, 30 milligrams of sodium, 29 grams of carbohydrates (4 grams of fiber, 17 grams of sugar, 0 grams of added sugar), 1 gram of protein

Dried fruits with added probiotics are new to us, but that’s what we’re here for. Plus, the natural fiber from the fruit means you’re getting a prebiotic in your snack as well. Remember, prebiotics fuel the good bugs in your GI system.

12. Farmhouse Culture Apple Cider Vinegar Gut Shot

Farmhouse Culture Apple Cider Vinegar Gut Shot

This pack of ACV shots comes in all sorts of unique flavors.

  • Per serving: 5 calories, 0 grams of fat, 70 milligrams of sodium, 1 gram of carbohydrates (0 grams of fiber, 0 grams of sugar), 0 grams of protein

This pack of 16 comes with the flavors apple-cinnamon and ginger-turmeric. Both are made with leftover pickled cabbage (that’s where the probiotics come from) and apple cider vinegar. The remaining ingredients – such as ginger, turmeric and black pepper or cinnamon and apple – vary with the shot taste. This brand also makes ginger beet and garlic dill flavors.

Buy;Price:$ 49.99 for 16

13. Vegan Rob’s probiotic cauliflower puffs

Vegan Rob's Probiotic Cauliflower Puffs

Satisfy your crunchy cravings with these cauliflower poufs.

  • Per serving: 140 calories, 8 grams of fat (1 gram of saturated fat), 160 milligrams of sodium, 17 grams of carbohydrates (2 grams of fiber, 1 gram of sugar), 3 grams of protein

These puffs will absolutely satisfy your cravings for salty, crispy cravings, even though there really isn’t that much cauliflower in them. Cauliflower powder is the third ingredient, while the first ingredient is a gluten-free whole grain.

Buy;Price:$ 37.60 for a pack of 12

14. North Coast organic apple sauce + probiotic strawberry sachets

Probiotic strawberry sachets

These sachets provide an easy, portable way to get your probiotic solution.

  • Per serving: 50 calories, 0 grams of fat, 10 milligrams of sodium, 13 grams of carbohydrates (2 grams of fiber, 9 grams of sugar, 0 grams of added sugar), 0 grams of protein

Applesauce plus strawberry puree plus probiotics (in this case Bacillus Coagulans) make a fruity snack for children and adults in a dirt-free, compressible bag for on the go.

Whole Grains Health

MOV Parent: Time for the lunch bell | News, Sports, Jobs



The summer months are coming to an end and school is getting closer and closer. When you go back to school it can be difficult to start or continue a healthy lifestyle. It’s easy to choose unhealthy lunch and snack ideas. However, I want to share with you the importance of packing a healthy lunch and preparing a healthy snack when your kids go back to school.

1. Eating a healthy diet can improve your health today and for years to come. Think about how your food choices will be made up throughout the day or week to help you create a healthy eating routine.

2. It is important to eat a variety of fruits, vegetables, grains, protein foods, as well as dairy and fortified soy alternatives. Choose options for meals, drinks, and snacks with limited added sugar, saturated fat, and sodium.

Some of the negative effects that unhealthy school lunches have on children are mental and physical problems. Eating the wrong diet can lead to obesity or other weight problems. A child with poor diet is more likely to develop diabetes, kidney stones, and heart disease. Without proper nutrition, a child’s academic performance will decline. Sleep behavior is also affected when children do not eat enough nutritious foods. These children may also exhibit more aggressive behavior and lower attention spans.

When I was in school I packed my own lunch. Most of the time I just tossed everything I could find into a bag and called it lunch. I would wrap anything from cookies to leftover pizza. It wasn’t until I got a little older that I understood why I should choose healthier options. I decided to work on a healthier lifestyle and now cucumber and melon are my favorite food when I wrap lunch.

Becoming more aware of what to give your child for lunch, what your child is packing for lunch, and what groceries you bring around the house can help them feel better, be better, and be healthier.

As a parent, you can help your child choose healthier options by:

1. Regular family meals

2. Serving a wide variety of healthy foods and snacks

3. Be a role model by eating healthily yourself

4. Avoid fighting over food

5. Include children in the process

Figuring out the best lunch options for your child can be difficult. You could try some of these options:

* Turkey + cheddar roll-up, fresh berries, yogurt and trail mix

* Cheese quesadilla, guacamole, salsa, tortilla chips and strawberries

* Peanut butter and jelly sandwich, graham crackers, cheese spread and a peach cup

* Turkey slices, cheese cubes, pita wedges, hummus, baby carrots and celery

To make lunch more attractive to your child, try different foods. Some ideas include:

* Make potato salad or pasta salad multi-colored. Use fun noodles or add hard boiled eggs, beans, peas or small cubes of meat for extra protein.

* Cut raw vegetables like carrots, celery, green peppers, broccoli, cauliflower, and cucumbers. Send them with a small container of low-fat dip.

* Add a piece of fruit for dessert, washed and ready to eat, or a packet of fruit salad.

* Try reduced-fat cheese cubes or cheese spreads with whole grain crackers.

* Few children can resist yogurt, a good source of protein and calcium that is now available in many different flavors and shapes.

* Choose healthy snacks. Pack pretzels, popcorn, rice cakes, whole grain crackers, dried flakes, or trail mix.

After a long day at school, your children will be hungry. Having healthy snacks for your children after school is important. You can have a snack ready and waiting for them or allow them to choose from the healthy options you have around the house.

The American Heart Association has a list of healthy snack options divided into categories based on cravings. Some of these snacks are:

* Apples and pears

* Bell pepper slices

* Popcorn

* Nuts and seeds

* Carrots and celery sticks

Make sure you find the right ones that suit your family’s needs.

While I was in grades 3-12, I got involved in post-school sports. It was important to have a healthy snack before training and games. The snacks I always chose were apples and peanut butter or bananas and peanut butter.

I also enjoyed applesauce. My parents bought the sugar-free version and I added cinnamon. These were simple and healthy snacks that I could grab on my own.

“There is nothing unhealthy about educating young people about nutrition.” – Pierre Dukan


Megan Zwick is a program assistant in Family and Consumer Sciences at Ohio State University Extension, Washington County. She can be reached at



* Stadler, M. (2018, August). Back to School Kids Lunch Ideas. (2018, August 14).

* Hopkins, A. (2019 August 15). 15 Healthy After School Snacks Your Kids Will Actually Eat

* What is MyPlate?

* Dukan, P. (n.d.). Healthy eating quote. 34 Best Quotes About Healthy Eating For You And Your Children.

* Schuna, C. (no year). The Effects of Children Eating Unhealthy School Lunches. LIVESTRONG.COM.

* Ben-Joseph, EP (Ed.). (2018, June). Healthy nutrition (for parents) – nemours kidshealth. Children’s health.

* School lunches. Harvard Health. (2015, July 16).

* Healthy snacking. (nd).

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7 Ways to Improve Your Gut Health



When your stomach is fine, you never think about it – but when you don’t, it’s hard to think about anything else. The group of microorganisms that live in and make up your gastrointestinal tract play a role in almost every aspect of your health, from preventing chronic disease to maintaining your immune system. So it’s no wonder that you feel lousy when things get out of hand.

But what exactly is your gut feeling? And is it possible to improve your gut health? Here is everything you need to know.

What is the intestine?

The human intestine is much more complex than even experts once realized – it comprises a multitude of internal organs that are involved in the digestive process to absorb nutrients from food and excrete waste, explains Rushabh Modi, MD, a certified physician in both internal medicine and Gastroenterology and Hepatology and Assistant Professor of Clinical Medicine at USC’s Keck School of Medicine. “Typically, this refers to the mouth, esophagus, stomach, small intestine, and colon, with the pancreas and liver being crucial as supporting organs that help make digestive enzymes,” he says.

How your gut keeps your body healthy

In addition to absorbing and transporting nutrients to all tissues in the body, the intestine is critical to maintaining fluid and salt levels and eliminating waste, explains Dr. Modes. “Many vital nutrients and vitamins such as B12 and iron have special transporters that only exist in the intestine,” he adds. Iron, for example, needs stomach acid to be absorbed effectively – and B12 also needs certain receptors in the stomach and middle intestines to be absorbed. “These nutrients are difficult to obtain in any other way and they are essential for normal physiological function,” adds Dr. Modes added.

The gut is also one of the body’s most important disease control systems. “The acid in the stomach kills the bacteria and viruses that can inadvertently be ingested through food, and the digestive tract is an important way of introducing antigens to boost immune function and protection in the body,” says Christine Lee, MD . Gastroenterologist at the Cleveland Clinic. “The digestive tract also digests the foods ingested and extracts the essential nutrients that the body can absorb for vital use.”

New research has even uncovered a link between poor gut health and several neurological diseases such as Parkinson’s, Alzheimer’s, autism, and depression. One such study from the Université de Genève found that people with Alzheimer’s have different types of bacteria in their gut than those who do not have the disease.

8 signs your gut is suffering

If your gut is unhealthy, you are likely to have one or more of the following symptoms, even if it’s mild or rare:

  1. gas
  2. Flatulence
  3. Acid reflux
  4. heartburn
  5. diarrhea
  6. constipation
  7. Changes in stool
  8. Inexplicable weight loss
    1. “Since food digestion and waste production are the two most important functions of the intestine, if there are problems in these areas, the intestine can often be the cause of the problem,” explains Dr. Modes. Acid reflux and heartburn have also been linked to the gut, although you may feel the pain further from the core of the problem. Flatulence is also becoming more common, so Dr. Modi notes that patients view them as almost a normal reaction to eating certain foods.

      If you experience unexplained weight loss despite eating regular meals, it may indicate that your body is unable to digest or absorb the nutrients in the foods you eat and that there is a problem in your digestive system, according to Dr. Lee.

      How to improve your gut health

      The good news is that there are simple steps you can take to support your gut health. Here are some of the strategies doctors recommend.

      Eat a wide variety of healthy foods

      A diet made up of several different food types can result in a more diverse microbiome made up of more types, according to a report published in the journal Molecular Metabolism. This, explains Dr. Lee, strengthens our microbiome and increases its resilience.

      The best foods for gut health are fruits, vegetables, legumes, nuts, seeds, and whole grains, especially those with the highest fiber content that help your digestive tract function properly. According to the Academy of Nutrition and Dietetics, women should aim for 25 grams of fiber per day and men 38 grams per day.

      And cut down on unhealthy foods. “The more fat, fat, and salt you eat, the worse your gut health gets,” said Scott David Lippe, MD, chief of gastroenterology at Bergen Regional Medical Center in Paramus, NJ and assistant professor of medicine at Rutgers Medical School. This is especially important to keep in mind at dinner, as restaurants tend to consume salt, fat, and fat because they taste good.

      Try to leave out dairy products

      If you experience gas, gas, or loose bowel movements after drinking milk or eating cheese, you may be lactose intolerant. “This affects many adults, especially those who have no Northern European ancestry,” says Dr. Lip. “A quick and easy test is to drink a glass of regular milk – if you feel unwell, you are lactose intolerant.” If you are not ready to give up dairy products, you can also try taking lactose tablets before consuming dairy foods take.

      Consider a probiotic

      These tiny little microorganisms aid your metabolism and help rebalance your microbiota, says Douglas A. Drossman, MD, gastroenterologist and Professor Emeritus of Medicine and Psychiatry, UNC Division of Gastroenterology at the UNC School of Medicine. He recommends taking them when you have symptoms of an unhealthy bowel; however, there can be no other benefit. In fact, there isn’t a lot of research to prove the benefits of probiotics for the gut.

      For example, a review published in Therapeutic Advances in Gastroenterology found that probiotics positively affect the gut microbiota of people with certain diseases, such as Alzheimer’s and diabetes, but do little to improve the gut microbiota of healthy people. “If you are taking antibiotics or have diarrhea, taking probiotics can be very helpful,” adds Dr. Lip. However, he recommends trying to get your fair share of probiotic-rich foods like yogurt, sauerkraut, and kimchi first.

      Include more prebiotics in your diet

      “Prebiotics are not bacteria, they are foods that good bacteria like to eat,” explains Dr. Milstein. “We have to feed the good bacteria and starve the bad bacteria.” He recommends eating foods rich in bacteria such as walnuts, berries, bananas, flax seeds, legumes, artichokes, onions, garlic, chicory, dandelion greens, asparagus, leeks and whole grain products. “The diet is personalized, but putting some fruits and vegetables and fiber on our plate with every meal helps keep gut and brain health,” adds Dr. Milstein added.

      Monitor your vitamin D levels

      Recent research in Nature Communications has examined the relationship between gut bacteria and vitamin D levels and found that deficiency in the nutrient plays a key role in increasing the risk of certain diseases, including inflammatory bowel disease, cardiovascular disease and cancer, plays. Any form of disruption of the GI barrier, according to Dr. Drossman commonly referred to as “leaky gut,” which can increase a person’s risk of developing infectious, inflammatory, and functional GI diseases such as ulcerative colitis and Crohn’s disease. “Most people with leaky gut have very low levels of vitamin D and very low levels of the two most important omega-3 fatty acids – EPA and DHA,” he says. He recommends that most people consume at least 5,000 IU (125 µg) of vitamin D3 daily and consume sufficient fish oil (or the vegan equivalent) of 1,000 mg DHA per day. Be sure to talk to your doctor before taking any supplements.

      Manage your stress level

      Stress not only puts a strain on your mental health, but also on your physical well-being. Chronic high stress can, according to Dr. Drossman directly affect your gut health. While removing stressors from your life isn’t always possible, stress management strategies like diaphragmatic breathing, meditation, or yoga can help, says Dr. Drossman. “It’s also a smart idea to see a psychologist to see if brain and gut therapies (cognitive behavioral therapy, hypnosis, mindfulness) can be used,” he adds.

      Get a good night’s sleep every night

      When you don’t get enough sleep, your whole body is affected, including your intestines. In fact, new research shows how closely your gut microbiome and the quality of your sleep really are. A study by Nova Southeastern University in Fort Lauderdale, Florida found that poor sleep, for reasons as yet unknown, can negatively affect your gut microbiome, which can then manifest itself in a variety of other health problems, including autoimmune diseases and mental illnesses. The National Sleep Foundation recommends that adults get between 7 and 9 hours of sleep each night.

      Jenn Sinrich is a veteran writer, digital and social editor, and content strategist specializing in health, fitness, beauty, and relationships.

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    YOUR HEALTH: When heart health is a matter of race



    PITTSBURGH – Up to 1 in 500 American adults have cardiomyopathy.

    Their hearts have enlarged, thickened, or stiffened, making it difficult for the heart to pump blood around the body.

    Now, new research examines racial differences in the outcomes of these heart patients.

    “If we don’t give patients good medicines and the like over time, they will develop into what is known as clinical heart failure, where they develop symptoms of shortness of breath and leg swelling,” said Dr. Shazli Khan. Internal Medicine Physician at the University of Pittsburgh Medical Center.

    People with cardiomyopathy may not have any symptoms at all, or their symptoms may be very mild to begin with.

    Dr. Khan examines racial differences in cardiomyopathy outcomes.

    She and her colleagues looked at data from 18,000 patients over a period of six years.

    “What we actually found was that black patients in our cohort had a much higher prevalence of many chronic diseases,” said Dr. Khan.

    “So more chronic kidney disease, higher blood pressure, higher diabetes rates.”

    If black patients are on optimized heart failure therapy and continue to have symptoms, they can get additional benefit from taking hydralazine and isosorbide dinitrate, known under the brand name BiDil.

    Previous research suggested that black patients had a much higher prevalence of chronic illnesses, including chronic kidney disease, higher blood pressure, and higher rates of diabetes.

    “In fact, they died more than the white cardiomyopathy patients,” said Dr. Khan.

    Researchers found that black patients diagnosed with cardiomyopathy were 15% more likely to die than white patients.

    Dr. Khan says the study results suggest that providers should emphasize earlier interventions.

    “That they come in to fill their medication, make appointments, give them resources, and educate them about the long-term effects of certain medical conditions.”

    Patients are advised to focus on eating more fruits and vegetables, whole grains, and lean proteins like chicken or fish.

    Also, focus on maintaining a healthy weight by balancing caloric intake with physical activity to reduce the risk of heart disease.

    Doctors will perform a physical exam and ask questions about your personal and family medical history.

    You will also be asked when your symptoms are occurring, such as whether exercise is causing your symptoms.

    If your doctor thinks you have cardiomyopathy, several tests may be done to help confirm the diagnosis, including an X-ray test to see if your heart is enlarged.

    Several blood tests may be done, including those to check your kidney, thyroid, and liver function, and to measure your iron levels, and a treadmill test to see your heart rhythm, blood pressure, and breathing while you run on a treadmill.

    Your doctor may recommend this test to evaluate symptoms, determine your physical fitness, and see if exercise is causing an abnormal heart rhythm.

    If this story affects your life or has caused you or someone you know to seek or change treatments, please let us know by contacting Jim Mertens at or Marjorie Bekaert Thomas at

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