15 Probiotic Foods for Your Gut Health

From foods to supplements to skin care products, probiotics are found just about everywhere. Probiotics are live microorganisms such as bacteria and yeast that may provide health benefits. ​​This is especially true for your gut health and the ecosystem of healthy organisms that live there and help with digestion. 

Scientists are still learning about probiotic supplements and their potential benefits for a wide range of health issues — beyond the gut. But you don’t have to rely on a supplement to get probiotics. There are plenty of natural probiotic foods you can include as part of a nutritious and balanced diet.    

What foods are rich in probiotics?

Probiotic-rich foods include many fermented products — such as dairy, vegetables, and soy — as well as fermented drinks. Fermentation is the process by which bacteria and yeast break down sugar into products such as organic acids or even alcohol. When you eat fermented whole foods, you’re getting both the nutritional benefits of the whole foods (think vitamins and minerals) and gut-friendly probiotics. 

When shopping for groceries, you can spot a fermented product by checking the label for the words “live and active cultures.” 

Here are 15 popular probiotic-rich foods and drinks to consider adding to your diet.

1. Yogurt

If you want a probiotic-rich yogurt, look for one that contains “live or active cultures” or has probiotics listed on its ingredient list. While all yogurt is made from milk that’s been fermented by bacteria, many of the bacteria used in the manufacturing process are destroyed during pasteurization.

Yogurt also contains protein, calcium, and vitamin B12. When possible, choose yogurts without added sugar. You can also add fruit and nuts to your yogurt. Both are examples of prebiotic foods, or carbohydrates that help good bacteria grow. And the nuts are a great source of fiber, which also supports a healthy microbiome.

2. Cultured buttermilk

Cultured buttermilk is low-fat or skim milk that’s boiled and then fermented with active probiotic cultures. Note that this isn’t the same as the type of buttermilk used in baking. Like yogurt, cultured buttermilk is rich in calcium and protein. You can drink buttermilk on its own or use it in sauces, mashed potatoes, or cauliflower for a tangy flavor. Or add it to pancakes and bread.

3. Kefir

This fermented milk beverage, made from lactic acid bacteria, contains more than 50 species of probiotic bacteria and yeast. It has a creamy texture and sour taste. While some people drink it plain, it’s also a popular smoothie ingredient. As with yogurt, try to choose unsweetened varieties and limit kefir with added sugar.

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4. Sauerkraut

Sauerkraut is cabbage that’s been fermented with salt. It contains gut-friendly bacteria and makes a great snack or sandwich topping. Plus, you can keep sauerkraut in the refrigerator for several months, so it won’t go to waste. 

The brine, or liquid left behind, is also rich in probiotics, and some people sip it for gut health. But if you’re trying to limit how much salt you consume, eat (or drink) in moderation.

5. Kimchi

These nutrient-rich Korean vegetables usually include napa cabbage or Korean radish. Kimchi undergoes lacto-fermentation using bacteria called Lactobacillus. This is what gives kimchi its probiotic content and tangy taste. It’s often prepared with gochugaru, or Korean red chili, which can add spice and flavor to bland foods such as rice and noodles.

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6. Pickles and other pickled vegetables

If you’re not a fan of sauerkraut or kimchi, you can eat pickles or any type of pickled vegetable as a salad or burger topping, or as a side dish. Common vegetables that are used in pickling include cucumbers, onions, beets, and radishes. 

You can also make your own pickled vegetables by following these steps:

1. Cut your favorite vegetable into thin slices and put them in a jar.

2. Combine equal parts red wine vinegar (or any vinegar) and water, and pour the mixture into the jar. 

3. Add salt (how much depends on the vegetable and vinegar content), herbs, or other seasonings you like, and cover the jar with a lid. Let this sit in your fridge for an hour to a couple of days — and enjoy.

7. Tempeh

Tempeh is made by combining soybeans with a starter culture of bacteria and then letting it ferment. This process creates natural probiotics, such as lactic acid bacteria. 

Like tofu, tempeh is high in protein and calcium. And its chewy, dense texture makes it a great plant-based alternative to meat.

8. Miso

This traditional Japanese paste consists of fermented soybeans, salt, and a fungus culture called koji kin. While it’s most commonly used to make soups and sake, miso paste can also be used in vegan dishes as an alternative to cheese. Miso’s probiotic content comes from the ​​Bacillus species, and miso is also rich in zinc and iron. 

As with pickles, eat miso in moderation if you want to limit how much salt you consume.

9. Natto

Natto is a traditional Japanese probiotic-rich food. It’s made by fermenting soybeans with Bacillus subtilis. Apart from being a natural source of probiotics, natto also provides the following nutrients:

• Amino acids (the building blocks of protein)

• Fiber

• Isoflavones, or a type of active plant compound that appears to have antibacterial, antioxidant, and anticancer properties 

• Protein

• Vitamin K

Because of its nutrient profile, scientists are learning more about the potential health benefits of natto.

10. Apple cider vinegar

You may have heard claims about the reported health benefits of apple cider vinegar. While the overall evidence is weak, its potential benefits might be connected to its probiotic content. Some people drink apple cider vinegar with the “mother,” or the cloudy, thicker portion of the liquid. This contains the bacteria and yeast that turns apple juice into apple cider vinegar through fermentation. 

You can drink it in small amounts by diluting it in water or tea, drizzling a bit onto salads, or mixing it into a marinade for proteins and veggies.

11. Kombucha

Kombucha is a fermented tea that’s made from black, oolong, or green tea and a SCOBY (which stands for a symbiotic culture of bacteria and yeast). And it has gained a lot of popularity as a gut-healthy drink.

Apart from being a rich probiotic source, kombucha contains: 

• Amino acids

• Gut-friendly polyphenols, or chemicals naturally found in plants with antioxidant and anti-inflammatory properties (phytochemicals)  

• Minerals, such as copper, zinc, and iron

• Prebiotics

• Vitamins B and C

Keep a lookout for added sugar when shopping for kombucha. Instead, choose unsweetened varieties or those that are sweetened only with a small amount of fruit juice.

12. Kvass

Similar to kombucha, kvass is a fermented drink with low alcohol content that’s common in some Eastern European countries. It’s made from fermented malt, rye flour, and stale bread. Kvass has a similar appearance to beer. Because no heat is used after fermentation, kvass is rich in probiotics — namely lactic acid bacteria.

Although there’s no research in humans yet, scientists have found that kvass can help improve digestive symptoms in animal studies. 

13. Tepache

Like kombucha and kvass, tepache or “chicha” also belongs to the fermented beverage category. This fizzy drink is native to Mexico and is traditionally prepared by combining pineapple rinds, sugar, and cinnamon with water, and fermenting the mixture. 

As with many probiotic-rich items on this list (or any singular food), researchers have yet to confirm any potential health benefit specific to tepache. But tepache’s potential health benefits are connected to probiotic strains, such as Lactococcus lactis.

14. Aged cheese

Cheese wouldn’t exist without a whole lot of bacteria, yeast, and mold. In fact, cheese gets its unique flavors and texture thanks to the breakdown of milk fats and proteins. Cheeses that are aged, instead of pasteurized, contain an especially high amount and variety of microbes and possibly probiotics.

However, pasteurization — the use of heat to kill harmful bacteria — limits the diversity and number of microbes in many cheeses (but pasteurization is an important part of food safety).

15. Cottage cheese

Though the taste and texture isn’t for everybody, cottage cheese contains a good amount of protein, calcium, and phosphorus. It’s also low in calories and fat. Health benefits associated with the nutrients in cottage cheese include improved blood sugar and weight management, and healthier bones. Plus, some types contain probiotics. 

Cottage cheese undergoes fermentation by adding an acid or a probiotic culture to pasteurized milk. This process separates the solid curds from the liquid whey. Some manufacturers add in additional live probiotics to cottage cheese as well.

Quiz: What foods are good for your gut?

The benefits of eating more probiotic-rich foods

Probiotic-rich foods can help balance your gut microbiome, which is home to trillions of microbes, such as bacteria, fungi, and viruses. Your microbiome plays a role in various aspects of your health, from digestion to immunity to brain health.

To support these functions, your gut needs a balance of good bacteria, or probiotics. In addition to protecting your gut health in a general sense, probiotics can:

• Quickly help grow “good” bacteria 

• Prevent the overgrowth of “bad” bacteria, yeasts, and fungi 

• Boost your immunity

• Make vitamins, hormones, and other helpful compounds

• Restore your gut microbiome after illness or a round of antibiotics

On the flipside, undesirable changes in the microbiome have been linked to chronic health conditions such as inflammatory bowel disease (IBD) and even cancer. While researchers continue to learn about gut health, it’s clear that a healthy gut usually has a wide range of beneficial bacteria. And what you eat can have a big impact on that diversity.

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Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Farzon A. Nahvi, MD

Farzon Nahvi, MD, is an emergency medicine physician and author of “Code Gray: Death, Life, and Uncertainty in the ER.” He works at Concord Hospital in Concord, New Hampshire, and teaches at the Geisel School of Medicine at Dartmouth.

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