10 Probiotic Foods for a Healthier Gut

Probiotics contain bacteria and yeasts that are good for your digestive system. They’re available as dietary supplements but are also found in fermented foods like yogurt, sauerkraut, and kefir.

Adding probiotic foods to your diet is one of the best ways to increase the amount of good bacteria in your gut and support overall health.

Yogurt is a high-probiotic food with a flavor that appeals to many people. It is made by fermenting milk with probiotic bacteria. Common strains used are Lactobacillus bulgaricus and Streptococcus thermophilus. Some yogurts may also contain Bifidobacteria.

Yogurt, especially Greek yogurt, is a good source of protein. It is also rich in calcium. Research shows that eating yogurt can help reduce the risk of type 2 diabetes, osteoporosis, and heart disease.

When buying yogurt, choose plain, unsweetened varieties. You can add a drizzle of honey or fresh fruit for extra sweetness and flavor. Look for brands with the “live and active cultures” seal on the label. This means the yogurt contained at least 100 million live cultures per gram when it was manufactured.

Kefir is a probiotic beverage with a tart, tangy flavor. It is made by fermenting milk with kefir grains. Kefir grains are not actual grains but small clumps of yeast and lactic acid bacteria that look similar to cauliflower.

Kefir contains up to 61 beneficial bacterial strains, making it a diverse source of probiotics. The bacteria in kefir may support heart health and help fight inflammation. It may also help with infections, high blood sugar, high blood pressure, and high cholesterol.

Like yogurt, kefir is a good source of calcium and offers protein. Plus, it has a low lactose content, making it easier to digest for people with lactose intolerance.

Kombucha is a fermented beverage made from green or black tea, sugar, yeast, and bacteria. It is a concentrated source of antioxidants and other compounds that may help lower inflammation, reduce cholesterol levels, and improve immune health.

As a fermented drink, kombucha contains probiotic bacteria. However, there isn’t enough human research to determine whether kombucha benefits gut health. Also, the probiotic content varies between products.

Kombucha may contain trace amounts of alcohol with an alcohol by volume (ABV) of less than 0.5%.

Sauerkraut is made by fermenting shredded raw cabbage with lactic acid bacteria. This process, called lactofermentation, helps preserve food without cooking it.

Most jarred or canned sauerkraut is heated, which can destroy its probiotic bacteria and nutrients. Raw, unpasteurized sauerkraut isn’t heated. As a result, it generally contains more live cultures and beneficial plant compounds.

Lactic acid bacteria in sauerkraut may help with irritable bowel syndrome (IBS), diarrhea, and constipation. It may also keep your immune system healthy.

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. This gives pickles their sour taste.

Fermentation leads to a higher antioxidant concentration. Antioxidants can prevent cell damage caused by unstable molecules called free radicals.

Note that pickles are high in sodium, which may be an issue for people with high blood pressure. Also, many store-bought pickles are made with vinegar and don’t contain probiotics. For probiotic-containing pickles, look for products in the refrigerated section that have words like “fermented” or “live cultures” on the label.

Tempeh is a plant-based protein made from fermented soybeans. The fermentation process forms probiotics. Most people consume tempeh in a cooked form. Cooking with heat kills the live probiotics, turning them into paraprobiotics (inactive bacteria).

Early research shows that paraprobiotics may offer similar benefits to probiotics. They may also reduce fatigue, increase muscle mass, and improve athletic performance.

Kimchi is a Korean dish made by fermenting cabbage with other vegetables and seasonings. It is high in fiber and beneficial bacteria like Lactobacilli. One study found that eating kimchi daily may reduce body fat and improve cholesterol levels by supporting gut health.

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 good source of fiber, plant protein, and probiotics. Research suggests it may help prevent obesity, high cholesterol, diabetes, and high blood pressure.

Like miso, natto is made from fermented soybeans. It contains the probiotic strain Bacillus subtilis. This strain may improve gut health by strengthening the intestinal barrier and reducing inflammation. However, more human research is needed.

Natto is high in plant-based protein, fiber, and healthy unsaturated fats. It’s also an excellent source of the following vitamins and minerals:

• Phosphorus
• Potassium
• Iron
• Zinc
• Vitamin C
• Magnesium
• Copper

Many types of frozen yogurt contain probiotic bacteria. The most common strains found in frozen yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus. Experts say this bacteria often survives the flash-freezing process, which means 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 probiotic strains that may improve gut health and immune function. Adding probiotic foods to your diet may reduce the symptoms of or improve certain conditions, including:

• Eczema
• Diarrhea caused by antibiotics
• Ulcerative colitis
• High cholesterol
• Obesity
• Respiratory tract infections

There are no official guidelines on how many servings of probiotic foods you should eat each day. In general, one or two servings daily is a good goal for supporting health when combined with other nutritious foods.

Here are a few ways to incorporate more probiotic-rich foods into your diet:

• Choose yogurt and frozen yogurt with the “live active cultures” seal, or make your own.
• Add sauerkraut, kimchi, or fermented pickles to salads, sandwiches, and other cold dishes.
• Add miso paste to soups after it has been removed from the heat to preserve the probiotic bacteria.
• Add kefir to smoothies or on top of granola and fruit.
• Swap yogurt for mayo or sour cream in recipes.
• Sip on kombucha instead of traditional sodas.

Probiotic foods like yogurt, kimchi, kefir, and miso contain live bacteria and microorganisms that benefit your gut health. These foods also contain vitamins, minerals, and healthy plant compounds important for good health.

If you’re new to probiotic foods, start with a small amount and gradually increase as tolerated.