August 01, 2022

The Top Probiotic Foods

The Top Probiotic Foods

Updated February 2025.

 

There's one aspect of our bodies that we often take for granted — our gut. The super trooper of a bodily system is responsible for the very survival of our species, allowing us to break down nourishment, rid the body of waste, and so much more. While doing sit-ups and planks may help the exterior of our bellies along with improving general core strength, the real asset is all inside. It should come as no surprise that taking care of our gut health should always be a top priority. One of the best things that you can do is a daily probiotic regimen. This allows our bodies to reap the benefits that the helpful bacteria within probiotics can offer. But aside from supplements, finding great sources of probiotics can be tricky. Here's a collection of some of our favorite dairy-based and plant-based food sources of probiotics.

Note: there are alternate ways to get the probiotics you need through supplements. Always consult your physician before taking any probiotics supplement(s).

 

A List Of Common Foods With Probiotics

1. Yogurt

    Not only a delicious and healthy snack, yogurt also provides a generous portion of probiotics derived from fermented milk. Some sources say that the probiotics from yogurt have been associated with improved bone health and are a beneficial supplemental treatment for high blood pressure. Just be sure to check that the yogurt contains live probiotic cultures.

    2. Pickles

      You may be surprised to learn that pickles are a fantastic source of probiotics, assuming they are not made with vinegar. The process of pickling cucumbers in a salt and water mixture allows the fermentation process to begin, and the pickles will begin to develop lactic acid bacteria, giving them that signature sour attribute. Because of this, pickles are a great way to get probiotics as well as keep calories at bay. They also contain a good amount of vitamin K.

      3. Certain Cheeses

        Mozzarella, Gouda, cheddar, and cottage cheese are all aged cheeses that contain loads of good bacteria. Cheese is an excellent source of probiotics due to its fermentation process, and it also contains lots of protein, vitamins, and minerals.

        4. Sauerkraut

          Sauerkraut is a fermented cabbage, usually shredded, that contains a ton of probiotics. It's often used as a hotdog or sausage topping or even as its own side dish. Aside from the probiotics, sauerkraut is also a great source of fiber, vitamin C, and vitamin K. If you’re looking to get probiotics from sauerkraut, be sure to obtain unpasteurized sauerkraut as the pasteurization process eliminates any live bacteria.

          5. Kefir

            Kiefer is a probiotic drink derived from fermented milk. It's created by combining goat or cow milk with kefir grains. Studies have shown that Kiefer may improve bone health, digestive issues, and help protect against infections. It contains many different strains of friendly bacteria as well as yeast.

            6. Kimchi

            A traditional Korean side dish, kimchi consists of fermented vegetables, primarily napa cabbage and radishes, seasoned with chili, garlic, ginger, and other spices. The fermentation process introduces beneficial bacteria like Lactobacillus, which support digestive health and may boost immunity.

            7. Miso

            Originating from Japan, miso is a fermented paste made from soybeans, salt, and koji (a type of fungus). It's commonly used in soups and sauces, providing a rich source of probiotics that can aid digestion and offer anti-inflammatory properties. ​

             

            8. Tempeh

            This Indonesian staple is made by fermenting cooked soybeans into a firm, cake-like form. Tempeh is rich in probiotics, protein, and vitamins, making it a nutritious meat alternative that supports gut health. ​

             

            9. Kombucha

            A fermented tea beverage, kombucha is made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast (SCOBY). This process produces a fizzy drink rich in probiotics, which can aid digestion and provide antioxidants.

             

            10. Natto

            A traditional Japanese food made from fermented soybeans, natto is known for its strong flavor and sticky texture. It's rich in probiotics, particularly Bacillus subtilis, which may enhance digestion and support immune function.

             

             

            Probiotics Are the Gut’s Best Friend

            Finding the right foods with probiotics can be a bit of a challenge, but if you know where to look, the benefits of active bacteria are waiting just around the bend. 

             

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