Adding probiotic foods to your diet increases the number of helpful gut bacteria and supports overall health. Probiotics are found in fermented foods like yogurt, kefir, and sauerkraut.
Yogurt is a good source of probiotics, protein, and calcium.
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Yogurt is a high-probiotic food with a flavor that appeals to many people. Common strains used are Lactobacillus bulgaricus and Streptococcus thermophilus. Some yogurts may also contain Bifidobacteria.
Yogurt, especially Greek yogurt, is a source of protein and calcium. Eating yogurt can help decrease your risk of type 2 diabetes, osteoporosis, and heart disease.
Tip: When buying yogurt, choose plain, unsweetened varieties. You can add a drizzle of honey or fresh fruit for extra sweetness and flavor.
Brands with the “live and active cultures” seal on the label mean the yogurt had at least 100 million live cultures per gram when it was manufactured.
Kefir is a fermented milk beverage that is high in probiotics and low in lactose.
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Kefir is a probiotic beverage with a tart, tangy flavor. It has up to 61 beneficial bacterial strains, which makes it a diverse source of probiotics.
The bacteria in kefir may support heart health and fight inflammation. It may also treat infections, high blood sugar, high blood pressure, and high cholesterol.
Like yogurt, kefir is a source of protein and calcium. Plus, it has a low lactose content, making it easier to digest for people with lactose intolerance.
Kombucha is a fizzy, fermented tea that offers a good source of antioxidants.
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Kombucha is a fermented beverage made from green or black tea, sugar, yeast, and bacteria. It’s a concentrated source of antioxidants that help lower inflammation, decrease cholesterol levels, and improve immune health.
Kombucha contains probiotics, but there is not enough human research to determine if it benefits gut health. The probiotic content varies between products.
Note: Kombucha may contain trace amounts of alcohol. It has an alcohol by volume (ABV) of less than 0.5%.
Sauerkraut is fermented cabbage. It has a tangy, sour flavor.
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Sauerkraut is made by fermenting shredded raw cabbage with lactic acid bacteria.
Lactic acid bacteria in sauerkraut may help with irritable bowel syndrome (IBS), diarrhea, and constipation. It may also boost your immune system.
Fermented pickles are high in probiotics and health-protective antioxidants.
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Fermented pickles are made by soaking cucumbers in a salt and water brine for several weeks. Natural bacteria like Lactobacillus grow during fermentation and make lactic acid.
Fermentation leads to more antioxidants, which prevent cell damage.
Note: Many store-bought pickles are made with vinegar and do not have probiotics. You will want to look for refrigerated products that say “fermented” or “live cultures” on the label.
Pickles are also high in sodium, which may be harmful for people with high blood pressure.
Tempeh is made of fermented soybeans. It’s a good source of plant proteins.
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Tempeh is a plant-based protein made from fermented soybeans, which forms probiotics.
Cooking tempeh kills the live probiotics, turning them into paraprobiotics (inactive bacteria). Paraprobiotics may offer similar benefits to probiotics. They may also decrease fatigue, increase muscle mass, and improve athletic performance.
Kimchi is a fermented mixture of cabbage, other vegetables, and spice.
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Kimchi is a Korean dish made by fermenting cabbage with other vegetables and seasonings. It’s high in fiber and beneficial bacteria like Lactobacilli.
What the Science Says: A 2024 study found that eating kimchi daily decreased body fat and improved cholesterol levels by supporting gut health.
Miso paste can be used as a base for soups, sauces, and marinades.
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Miso is a smooth paste made from fermented soybeans. It adds an umami (rich, savory) flavor to soups, stews, and many Japanese dishes.
Miso is a source of fiber, plant protein, and probiotics. It may help prevent obesity, high cholesterol, diabetes, and high blood pressure.
Natto is a sticky dish made of fermented soybeans. It may support gut health.
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Natto is made from fermented soybeans. It contains the probiotic strain Bacillus subtilis, which strengthens the intestinal barrier and lowers inflammation. However, more human research is needed.
Natto is high in plant-based protein, fiber, and healthy unsaturated fats. It’s also a source of micronutrients like:
- Phosphorus
- Potassium
- Iron
- Zinc
- Vitamin C
- Magnesium
- Copper
Frozen yogurt may offer similar amounts of probiotics to regular yogurt.
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The most common probiotic strains in frozen yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus. These bacteria often survive the flash-freezing process, so frozen yogurt can offer gut health benefits.
Frozen yogurt with the “live and active cultures” seal must contain 10 million live cultures per gram at the time of manufacture.
Probiotic foods contain live bacteria that may improve gut health and immune function.
Adding probiotic foods to your diet may treat the symptoms of conditions like:
- Diarrhea caused by antibiotics
- Eczema
- High cholesterol
- Obesity
- Respiratory tract infections
- Ulcerative colitis
There are no official guidelines on how many servings of probiotic foods you should eat each day. In general, 1-2 servings daily may support gut health when you combine them with other nutritious foods.
Ways to incorporate more probiotic-rich foods into your diet include:
- Add kefir to smoothies or on top of granola and fruit.
- Choose yogurt and frozen yogurt with the “live active cultures” seal, or make your own.
- Sip on kombucha instead of traditional sodas.
- Stir miso paste into soups after removing them from the heat to preserve the probiotics.
- Swap yogurt for mayo or sour cream in recipes.
- Toss sauerkraut, kimchi, or fermented pickles into salads, sandwiches, and other cold dishes.
