Most bacteria in our bodies thrive in our gut, helping us digest food. Bacteria are essential for our survival and are harmless, but bad bacteria can cause havoc if they multiply in the gut. The main cause of Irritable Bowel Syndrome (IBS) is the imbalance of bacteria in the gut. To overcome this imbalance, natural probiotics should be included in the daily diet. Here are some dietary tips and probiotics to include in the diet for people with IBS:

• Yogurt
  Though several foods are natural probiotics, yogurt is a rich source of lactobacilli or good bacteria, and these bacteria are the same as those used in probiotic supplements. Yogurt is the best source of friendly bacteria and can be made by fermenting milk with friendly bacteria.
• Kefir
  This is a probiotic milk drink made by adding kefir grains to cow or goat milk. Kefir grains are cultures of lactic acid bacteria and yeast and look like cauliflower. This food helps alleviate digestive problems and infections, and it is said to improve bone health as well.
• Sauerkraut
  Shredded cabbage fermented by lactic acid bacteria is called sauerkraut, and it is sour. It is often used on top of sausages or as a side dish. Besides being a probiotic, it is a great source of fiber and vitamins B, C, and K. It also contains high levels of sodium, iron, and manganese.
• Cheese
  Another dietary tip for people with IBS is to include this well-known and loved dairy in the diet. Having said that, it is important to understand that though most cheeses are fermented, not all of them contain probiotics. Cheese is a great source of protein, and good bacteria thrive and survive the aging process in some cheeses. Mozzarella, gouda, cheddar, and cottage cheese are some types that contain probiotics.
• Cucumber pickles
  Cucumber pickles are also known as gherkins. They are pickled in a salt-water solution and left to ferment using the naturally present lactic acid bacteria, making them sour. Pickled cucumbers are known to be full of healthy probiotic bacteria that help improve digestive health.
• Buttermilk
  Though this term refers to a fermented dairy drink, there are two common types of buttermilk: traditional and cultured. Only the traditional buttermilk, which is the leftover liquid from making butter, contains probiotics. It is also known as Grandma’s probiotic.
• Miso
  This is a kind of seasoning made by fermenting soybeans with salt and a king of fungus known as koji. It can also be prepared by mixing barley, rice, and rye with soybeans. This seasoning is mostly used in soup and is salty to taste.
• Kimchi
  This side dish is usually made from cabbage but can also be made with other vegetables. Kimchi contains lactic acid bacteria known as lactobacillus kimchi and other lactic acid bacteria that greatly benefit digestive health. A helpful dietary tip for people with IBS is to include kimchi in their diet. It is usually flavored with another seasoning like red chili pepper flakes, garlic, ginger, scallion, and salt.