Yogurt is a well-known source of probiotics, which are live microorganisms found in certain foods and supplements that help support your digestive health, immunity, inflammation, and more. Though probiotic content varies widely by brand, strain, and fermentation method, yogurt typically delivers 10 million to 10 billion CFUs (colony-forming units), a measurement used to estimate the number of viable bacteria. But many other products may even higher probiotic counts per serving. Here are seven of them.
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Kefir is a fermented yogurt drink that’s traditionally made by fermenting milk with kefir grains, which are colonies of live bacteria and yeast. It has a tangy taste and is high in probiotics, protein, calcium, vitamin B12, and vitamin A. It can contain up to thirty billion CFU of probiotics per cup, which is more than what’s found in most yogurts.
Kefir contains more than 50 species of probiotics, including lactic acid bacteria (LAB) such as Lactobacillus, Lactococcus, and Streptococcus.
Drink plain kefir as a protein and probiotic-rich snack or enjoy kefir on cereal and in smoothies.
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Cottage cheese is a fresh cheese made from pasteurized cow’s milk curds. Cottage cheese products that contain live and active cultures can be a good source of probiotics. It’s also high in nutrients like protein, calcium, selenium, and B12.
Cottage cheese with live and active cultures can contain several billion CFU per cup, exceeding the amount found in many types of yogurt.
This type of cheese contains a variety of probiotic strains, including Lactobacillus acidophilus, Bifidobacterium animalis subsp. lactis BB-12, Lactobacillus casei, and Lactobacillus rhamnosus LB3.
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Sour cream is a thick and creamy dairy product made by fermenting cream with lactic acid bacteria. It has a tangy taste and is high in nutrients like calcium and vitamin A. A cup of sour cream with live and active cultures can contain more than 20 billion CFU per cup, making it a probiotic-packed alternative to yogurt.
Sour cream made with live and active cultures can contain several probiotic strains, such as Lactobacillus acidophilus and Bifidobacterium lactis, both of which promote overall digestive health and have anti-inflammatory properties.
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Yakult is a Japanese probiotic-rich drink made by fermenting a skimmed milk mixture with a strain of bacteria called Lactobacillus casei strain Shirota. Yakult contains added sugars and has a sweet and tangy taste. Each 80-milliliter bottle of Yakult contains more than 10 billion CFU, which makes it a more concentrated source of probiotics than most yogurts.
Yakult contains an exclusive probiotic strain called Lactobacillus casei strain Shirota. Studies show that this strain may benefit digestion, support immune function, and improve digestive symptoms like constipation.
You can enjoy Yakult straight out of the bottle or mix it into other beverages, like juices and smoothies.
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Labneh is a Middle Eastern dairy product made by straining yogurt to remove its whey. It has a thick and creamy texture and a tangy taste similar to Greek yogurt. Some labneh products contain billions of CFU per serving, which is more than what’s found in many commercially-made yogurts.
Labneh contains the same probiotic strains found in yogurt, such as Streptococcus thermophilus and Lactobacillus bulgaricus.
Use labneh as a probiotic-rich dip for vegetables and pita bread, as a spread for toast or bagels, and to thicken dressings and sauces.
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Cultured buttermilk is made by adding lactic acid bacteria to milk. It has a tangy taste and is thicker than regular milk. In addition to probiotics, buttermilk is a good source of protein, B vitamins, and calcium. Though the probiotic content of buttermilk can vary significantly, studies show that cultured buttermilk contains approximately 2.5 billion CFU per cup. This makes buttermilk a solid option for increasing your probiotic intake.
Buttermilk contains lactic acid bacteria, such as Lactococcus lactis, Lactobacillus acidophilus, and Lactobacillus casei, that may promote digestive health.
The liquid can be enjoyed as a tangy drink, blended into batters for baked goods, like pancakes and muffins, or used as a base in dressings and marinades.
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Skyr is an Icelandic cultured dairy product made from skim milk and thermophilic lactic acid bacteria cultures. Skyr is higher in protein than regular yogurt and provides essential nutrients like calcium. It’s thicker than regular yogurt and has a mild, slightly sour taste. The probiotic content of skyr varies, but most types contain several billion CFU per cup, which may be more than some types of yogurts.
Skyr contains heirloom skyr cultures, such as Streptococcus thermophilus islandicus, as well as Lactobacillus and Bifidobacterium species.
You can enjoy skyr same way as yogurt. Try topping skyr with nuts, berries, and honey or using skyr to add creaminess to soups and sauces.
