If you’re looking to improve your digestive health and boost your immune system, incorporating probiotic-rich foods into your diet is a great place to start. Probiotics are beneficial bacteria that promote a healthy balance of gut flora, which is essential for overall well-being. Here are the top 20 probiotic foods to include in your daily meals:
During the fermentation process, SCOBY eats the sugars in the tea and creates probiotic bacteria, Cording says. Kimchi is cabbage fermented with probiotic lactic acid bacteria, and it’s a traditional staple in Korean cuisine. Tempeh, which originates in Indonesia, is traditionally made from fermented soybeans utilizing a specific fungus (Rhizopus oligosporus), but tempeh may also include other types of beans or whole grains. Lactobacillus pentosus helps support the immunoprotective functions of mucosa (the cells that line our entire GI tract). Eating a variety of foods that are fermented and contain probiotics will help in getting exposure to a wide variety of good bacteria.
This procedure may increase your risk of an infection known as pouchitis. Kayla Blanton is a freelance writer-editor who covers health, nutrition, and lifestyle topics for various publications including Prevention, Everyday Health, SELF, People, and more. She’s always open to conversations about fueling up with flavorful dishes, busting beauty standards, and finding new, gentle ways to care for our bodies. To get the most probiotic bang for your buck, look for “raw” kombucha, which is unpasteurized.
1. Yogurt
Sauerkraut also contains the antioxidants lutein and zeaxanthin, which are important for eye health. The word “kefir” is thought to come from the Turkish word “keyif,” which means feeling good after eating. Keep in mind that can be hard to consistently get enough probiotics in your day from diet alone. But ultimately the science on each strain should dictate how many billion CFUs are in the product.
Yogurt is one of the most well-known probiotic foods available. Look for varieties that contain live and active cultures to ensure you’re getting the most benefits for your gut health.
Irritable bowel syndrome (IBS) is a disorder of the intestine that can cause diarrhea, cramps, gas, and constipation. While it’s a little hard to pinpoint what causes this condition, links have been drawn to food sensitivity, brain-gut interactions, as well as bacterial overgrowth. Asparagus is a prebiotic also high in nutrients like inulin fiber and antioxidants, says Sharafi. It’s an easy side to roast or stir fry and pair with dinner too.
Tempeh works well as a meatless main dish, sauerkraut can be served as a savory spread and apple cider vinegar makes a great addition to salad dressings and vinaigrettes. Hailing from Indonesia, this fermented soybean product is another awesome food that provides probiotics. The product is then left to sit for a day or two, which results in a cake-like product. Goat’s milk, sheep’s milk and A2 cow’s soft cheeses are particularly high in probiotics, including thermophillus, bifudus, bulgaricus and acidophilus. Always buy raw and unpasteurized cheeses if you want to receive any probiotics, as pasteurized and processed varieties are lacking in beneficial bacteria.
2. Kefir
The fermentation process for these foods adds to their antioxidant activity, antidiabetic properties, and other benefits. Yogurt is chock-full of beneficial nutrients like protein, calcium, vitamins, and — best of all — probiotics. Specifically, probiotics are found in the kind of yogurt that says it’s made with live or active cultures. It’s a better source of probiotics than yogurt, and people with lactose intolerance can often drink kefir with no problems.
Cheesemakers are exploring new methods to protect probiotic bacteria through the aging process. Sauerkraut is finely shredded cabbage that has been fermented by lactic acid bacteria. It’s a traditional food popular in many countries, especially Eastern Europe. Kefir grains are not cereal grains but rather cultures of lactic acid bacteria and yeast that look a bit like cauliflower.
Kefir is a fermented milk drink that is packed with probiotics. It has a tangy flavor and can be enjoyed on its own or added to smoothies for a delicious and nutritious boost.
3. Sauerkraut
Sauerkraut is made from fermented cabbage and is a popular probiotic food. It’s rich in vitamins and minerals and can be used as a topping or side dish to add a probiotic punch to your meals.
4. Kimchi
Kimchi is a Korean staple made from fermented vegetables like cabbage and radishes. It has a spicy kick and is perfect for adding flavor and gut-healthy probiotics to your dishes.
5. Kombucha
Kombucha is a fizzy fermented tea that is full of probiotics. It comes in a variety of flavors and is a refreshing and hydrating way to get your daily dose of beneficial bacteria.
6. Miso
Miso is a traditional Japanese seasoning made from fermented soybeans. It adds a savory umami flavor to dishes and is a great source of probiotics for your gut health.
7. Tempeh
Tempeh is a fermented soybean product that is high in protein and probiotics. It has a nutty flavor and a firm texture, making it a versatile ingredient for plant-based meals.
8. Pickles
Pickles are cucumbers that have been pickled in a brine solution. They are a tasty snack that is also full of probiotics, thanks to the fermentation process.
9. Natto
Natto is a traditional Japanese dish made from fermented soybeans. It has a strong flavor and a sticky texture, but it’s a powerhouse of probiotics and nutrients.
10. Kvass
Kvass is a fermented beverage that is commonly made from rye bread. It has a slightly sour taste and is a good source of probiotics for improving digestion and promoting gut health.
11. Sourdough Bread
Sourdough bread is made through a fermentation process that creates lactic acid bacteria, which are beneficial for gut health. Enjoy a slice of sourdough toast for a probiotic boost.
12. Apple Cider Vinegar
Apple cider vinegar is made from fermented apples and is known for its many health benefits, including its probiotic properties. Use it as a salad dressing or mix it with water as a tonic for improved digestion.
13. Buttermilk
Buttermilk is a cultured dairy product that is rich in probiotics. It has a tangy flavor and can be enjoyed on its own or used in baking and cooking for added probiotic benefits.
14. Lassi
Lassi is a traditional Indian yogurt drink that is flavored with spices like cardamom or mango. It’s a cooling and refreshing beverage that is full of probiotics for a healthy gut.
15. Fermented Soy Sauce
Fermented soy sauce is made through a fermentation process that produces beneficial bacteria. Use it as a flavorful condiment in your cooking to add probiotics to your meals.
16. Cheese
Cheese that is made from raw milk and aged is a good source of probiotics. Look for varieties like cheddar, gouda, and Swiss that have been aged to develop probiotic content.
17. Olives
Olives that are fermented before being cured are a great source of probiotics. Enjoy them as a snack or add them to salads and dishes for a boost of beneficial bacteria.
18. Ketchup
Ketchup that is naturally fermented is a surprising source of probiotics. Look for brands that use fermentation in their production process for a healthier condiment option.
19. Brine-Cured Olives
Brine-cured olives are olives that have been cured in a saltwater solution. This process ferments the olives and creates probiotics that are beneficial for gut health.
20. Traditional Fermented Pickles
Traditional fermented pickles are cucumbers that have been fermented in a brine solution without the use of vinegar. They are full of probiotics and enzymes that aid in digestion and promote a healthy gut flora.
