13 Probiotic-Rich Foods to Add to Your Diet
Key takeaways:
Probiotics are living bacteria and yeasts that might offer health benefits when we consume them through food and drinks.
Popular foods with probiotics include yogurt, tempeh, and kombucha. But the list of probiotic foods and drinks also has lesser-known sources, such as natto, kvass, and tepache.
Researchers are still studying the potential health benefits of specific probiotic-rich foods and drinks. But including these in your diet may help support your gut and overall health.
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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 when consumed. 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 sources you can include as part of a healthy diet.
What foods are rich in probiotics?
Probiotic-rich foods include many fermented items — 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.
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When shopping for groceries, you can spot a fermented product by checking the label for the words “live and active cultures.” Here are 13 popular probiotic-rich foods and drinks to look out for.
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 is boiled and then fermented with active probiotic cultures. Note: This is not the same as the type of buttermilk used in baking. Like yogurt, it’s also 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.
4. Sauerkraut
Sauerkraut (cabbage fermented with salt) contains gut-friendly bacteria and makes a great snack or sandwich topping. Plus, sauerkraut can be kept food-safe in the refrigerator for several months, so it won’t go to waste.
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The brine, or liquid left behind, is also rich in probiotics, and some people sip it for gut health. But if you are watching your salt intake, eat (or drink) in moderation.
5. Kimchi
These nutrient-rich Korean vegetables, which usually include napa cabbage or Korean radish, undergo lacto-fermentation using bacteria called Lactobacillus. This is what gives kimchi its probiotic content and tangy taste. It is often prepared with gochugaru, or Korean red chili, which can add spice and flavor to bland foods such as rice and noodles.
6. Pickled vegetables
If you are not a fan of sauerkraut or kimchi, you can eat 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 even make your own by following these steps:
Cut your favorite vegetable into thin slices and place them in a jar.
Combine 2 parts red wine vinegar (or any vinegar) and 2 parts water and pour the mixture into the jar.
Add salt, 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 allowing it to ferment. This process creates natural probiotics, such as lactic acid bacteria.
Like tofu, tempeh is also 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 is most commonly used to make soups and sake, miso paste also can 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 in moderation if you’re watching your salt intake.
9. Natto
Natto is a traditional Japanese probiotic-rich food. It is made by fermenting soybeans with Bacillus subtilis. Apart from being a natural source of probiotics, natto also provides the following nutrients:
Protein
Amino acids
Fiber
Isoflavones, or a type of active plant compound that appears to have antibacterial, antioxidant, and anti-cancer properties
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 little bit onto salads, or mixing it into a marinade for proteins and veggies.
11. Kombucha
Kombucha is a fermented tea that is made from black, oolong, or green tea and a SCOBY (which stands for a symbiotic culture of bacteria and yeast) . Apart from being a rich probiotic source, kombucha contains:
Vitamins B and C
Minerals, such as copper, zinc, and iron
Amino acids, or the building blocks of protein
Prebiotics
Gut-friendly polyphenols, or chemicals naturally found in plants with antioxidant and anti-inflammatory properties (phytochemicals)
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 is common in certain Eastern European countries. It is made from fermented malt, rye flour, and stale bread and has a similar appearance to beer. Because no heat is used after fermentation, kvass is rich in probiotics — namely lactic acid bacteria.
Although there is no research in humans yet, scientists are studying whether kvass offers any health benefits on digestive symptoms.
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.
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:
Prompt growth of “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 our microbiome have been linked to chronic health conditions such as inflammatory bowel disease and even cancer. While we’re still learning a lot about gut health, we do know that a healthy gut usually has a wide range of beneficial bacteria. And what we eat can have a big impact on that diversity.
The bottom line
If you want to add probiotics to your diet, you don't need to rely on supplements. There are many probiotic-rich foods that offer healthy bacteria to help balance your gut microbiome, such as natto, kimchi, and kefir. And getting probiotics from natural sources has the added benefit of giving you additional health-supporting nutrients, such as vitamins, minerals, and antioxidants.
Ultimately, it’s best to chat with your healthcare provider if you’re experiencing uncomfortable gut symptoms, but probiotic foods may be a step in the right direction.
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References
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