Kefir

Kefir is a tangy fermented milk drink, a bit like drinkable yogurt. It's made with kefir "grains", which aren't grains at all but a living culture of bacteria and yeasts. Kefir typically contains a wider variety of probiotic strains than most yogurts, which is why it's one of my favorite ways to support gut health.

Fermentation also breaks down much of the lactose, so some people who struggle with milk find kefir easier to digest. Coconut and water kefirs are dairy-free options, though their nutrients differ.

Try this: choose a plain, unsweetened kefir and blend half a cup with frozen berries and a spoonful of nut butter. If fermented foods are new to you, start with a small glass.