Probiotics are live microorganisms found in certain foods and supplements that help support your digestive health, immunity, inflammation, and more.
Yogurt is a well-known source of probiotics. It typically delivers 10 million to 10 billion CFUs (colony-forming units) per cup. However, this varies widely by brand, strain, and fermentation method.
While yogurt is a tasty way to boost your probiotic intake, it’s not your only option. Many other products deliver equal or even higher probiotic counts per serving.
Here are 7 foods that may contain more probiotics than a cup of yogurt.
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- What it is: 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.
- How does it compare to yogurt? Kefir can contain up to thirty billion CFU of probiotics per cup, which is more than what’s found in most yogurts.
- Probiotic strains: Kefir contains more than 50 species of probiotics, including lactic acid bacteria (LAB) such as Lactobacillus, Lactococcus, and Streptococcus.
- How to enjoy: Drink plain kefir as a protein and probiotic-rich snack or enjoy kefir on cereal and in smoothies.
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- What it is: 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.
- How does it compare to yogurt? Cottage cheese with live and active cultures can contain several billion CFU per cup, exceeding the amount found in many types of yogurt.
- Probiotic strains: Cottage cheese with live and active cultures contains a variety of probiotic strains, including Lactobacillus acidophilus, Bifidobacterium animalis subsp. lactis BB-12, Lactobacillus casei, and Lactobacillus rhamnosus LB3.
- How to enjoy: Top it with fruit for a sweet snack, mix it with herbs for a savory dip, or add cottage cheese to smoothies, eggs, or pancakes for a protein boost.
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- What it is: 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.
- How does it compare to yogurt? 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.
- Probiotic strains: 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.
- How to enjoy: Sour cream can be used as a probiotic-rich topping for dishes like chili, baked potatoes, and taco bowls and can also be added to soups, salad dressings, and baked goods.
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- What it is: 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.
- How does it compare to yogurt? Each 80-milliliter bottle of Yakult contains more than 10 billion CFU, which makes it a more concentrated source of probiotics than most yogurts.
- Probiotic strains: 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.
- How to enjoy: You can enjoy Yakult straight out of the bottle or mix it into other beverages, like juices and smoothies.
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- What it is: 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.
- How does it compare to yogurt? Some labneh products contain billions of CFU per serving, which is more than what’s found in many commercially-made yogurts.
- Probiotic strains: Labneh contains the same probiotic strains found in yogurt, such as Streptococcus thermophilus and Lactobacillus bulgaricus.
- How to enjoy: 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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- What it is: 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.
- How does it compare to yogurt? 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.
- Probiotic strains: Buttermilk contains lactic acid bacteria, such as Lactococcus lactis, Lactobacillus acidophilus, and Lactobacillus casei, that may promote digestive health.
- How to enjoy: Buttermilk 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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- What it is: 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.
- How does it compare to yogurt? The probiotic content of skyr varies, but most types contain several billion CFU per cup, which is similar to yogurt.
- Probiotic strains: Skyr contains heirloom skyr cultures, such as Streptococcus thermophilus islandicus, as well as Lactobacillus and Bifidobacterium species.
- How to enjoy: Skyr can be enjoyed the same way as yogurt. Try topping skyr with nuts, berries, and honey or using skyr to add creaminess to soups and sauces.
Yogurt can be a great source of probiotics, but it’s not the only dairy product that’s packed with these beneficial bacteria.
Dairy products like kefir, skyr, labneh, cottage cheese, sour cream, Yakult, and cultured buttermilk can offer probiotic levels equal to, or even higher than, those found in yogurt.
Incorporating a variety of these probiotic-rich dairy foods into your routine is a simple and delicious way to support a healthy gut.
