A thriving microbiome is key to radiant skin, and probiotics are an easy way to support it.

Probiotics are beneficial bacteria that live in and support the body. They help optimize digestion, decrease inflammation, strengthen the immune system, and even improve mood by reducing symptoms of anxiety and depression. For the skin, probiotics can be especially transformative, helping to clear breakouts, calm irritation, and promote a healthy, balanced complexion.

While probiotics are widely available in capsule form, one of the most enjoyable ways to incorporate them is through fermented foods such as sauerkraut, yogurt, pickles, kimchi, and kombucha. Almost any vegetable can be fermented, and experimenting with different recipes can be both fun and rewarding.

Fermented foods also provide a broader and more complex spectrum of probiotics than most supplements. Where probiotic capsules often contain billions of bacteria, fermented foods can contain trillions, offering a much more diverse community of beneficial microbes. To maximize benefits, it is helpful to keep a variety of fermented foods on hand, whether homemade or purchased.

If you’d like to try your hand at fermentation, here are some favorite recipes and resources to get you started:

Nourished Essentials The Easy Fermenter

Aspen Leaf Pottery Fermenting Jar 

Nicole Berrie's Kimchi Recipe

The Spruce Eats' Red Cabbage Sauerkraut Recipe 

Wholefully's Probiotic Yogurt Recipe 

Pascal Bauder's Wild Crafted Fermentation Cookbook

Sandor Ellix Katz's Wild Fermentation Cookbook

Rene Redzepi and David Zilber's The Noma Guide to Fermentation Cookbook