50 Probiotic Foods For Better Gut Health


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probiotic foods for better gut health

Probiotics are living microorganisms that, when taken, provide health advantages. Often known as helpful bacteria, they provide several health advantages for your body and brain. Some data shows that they may even improve the appearance of your skin.

Probiotics are commonly obtained through supplementation, but they can also be obtained from fermented foods.

50 Probiotic Foods For Better Gut Health

1. Greek yogurt

Yogurt is a superb source of probiotics, which are beneficial microorganisms that can benefit your health. Yogurt is manufactured by fermenting milk with probiotics, primarily lactic acid bacteria and bifidobacteria.

2. Kefir

Kefir is a probiotic milk drink that has been fermented. It is created by combining kefir grains with cow or goat milk. Kefir grains aren’t cereal grains but rather cauliflower-like colonies of lactic acid bacteria and yeast. It may aid with some stomach issues, as well as guard against infections.

3. Sauerkraut 

Sauerkraut is fermented cabbage that has been coarsely shredded by lactic acid bacteria. It is one of the oldest traditional dishes and is beloved around the world, particularly in Eastern Europe. Sauerkraut is high in fiber, and vitamins C and K, in addition to its probiotic properties. It also has a high salt content as well as iron and potassium.

4. Tempeh 

Tempeh is made from fermented soybeans. Tempeh is an Indonesian food that has gained popularity worldwide as a high-protein meat alternative. The fermentation process has several unexpected consequences on its nutritional composition. Fermentation also creates vitamin B12, a component that soybeans lack.

5. Kimchi 

Kimchi is a spicy fermented Korean side dish. The main component is generally cabbage, although it can also be created with other vegetables. Kimchi is seasoned with a variety of ingredients, including red chili pepper flakes, garlic, ginger, scallions, and salt. It contains the Lactobacillus kimchii lactic acid bacteria and other lactic acid bacteria that may help digestive health. Kimchi prepared from cabbage has a lot of vitamins and minerals, such as vitamin K, riboflavin (vitamin B2), and iron.

6. Miso

Miso is a kind of Japanese seasoning. Traditionally, it is created by fermenting soybeans with salt and a fungus called koji.

Miso is a high-protein, high-fiber food. It also contains a lot of vitamins, minerals, and plant chemicals, such as vitamin K, manganese, and copper.

Several health advantages have been associated with miso.

7. Kombucha (fermented tea)

Kombucha is a drink made from fermented black or green tea. A friendly colony of bacteria and yeast ferments this famous tea. It is popular in many countries of the world, particularly in Asia. Because kombucha is fermented with yeast and bacteria, it is likely to provide health advantages due to its probiotic qualities.

8. Pickled cucumbers

Pickles (also known as gherkins) are cucumbers preserved in a salt and water solution. They are kept to ferment for a period of time utilizing their own naturally occurring lactic acid bacteria. They get sour as a result of this process. Pickled cucumbers are high in probiotic bacteria, which may help with digestive health. They are low in calories, along with being high in vitamin K (essential for blood clotting).

9. Regular buttermilk

The phrase “buttermilk” refers to a variety of fermented dairy beverages. Traditional buttermilk is merely the liquid left over after creating butter. Just this variety contains probiotics, and it is also known as Grandma’s probiotic.

Traditional buttermilk is drunk mostly in India, Nepal, and Pakistan.

10. Natto

Natto, like tempeh and miso, is a fermented soybean product. Bacillus subtilis is a bacterial strain found in it. Natto is high in protein and vitamin K2, both of which are beneficial to bone and cardiovascular health. Natto’s high vitamin K2 level is responsible for this. Additional research suggests that natto may help women avoid osteoporosis.

11. Kvass

Since ancient times, this potent ingredient has been a popular fermented beverage in Eastern Europe. Traditionally, it was manufactured by fermenting rye or barley, but in recent years, it has been developed utilizing probiotic fruits and beets, as well as other root vegetables like carrots. Kvass is noted for its blood and liver cleaning capabilities, as well as its mild sour flavor, and is made with Lactobacilli probiotics.

12. Apple cider vinegar

Apple cider vinegar can help boost probiotic consumption in addition to managing blood pressure, lowering cholesterol, boosting insulin sensitivity, and even aiding weight reduction. To enhance your results, drink a tiny amount each day or use it as a salad dressing.

13. Olives (brine-cured)

Brine-cured olives are a good source of probiotics. As with the salted gherkin pickles, choose an organic product first. Next, make sure your olives aren’t from a large producer, and try to find a smaller brand that promotes probiotics. Additionally, make sure your olives don’t include sodium benzoate, a dietary ingredient that can neutralize many of these probiotic power-health-promoting foods’ benefits.

14. Unpasteurized milk

Probiotics are particularly abundant in raw cow’s milk, goat’s milk, sheep’s milk, and A2-aged cheeses. Remember that all pasteurized dairy is devoid of good bacteria, so if you want probiotics, stick to high-quality, raw dairy that hasn’t been pasteurized.

15. Skyr

This Icelandic dairy product is prepared by fermenting skim milk and contains probiotic microorganisms that are comparable to those found in yogurt. It also has a low calorie and fat content while being high in protein and other minerals.

16. Lassi

This is a popular drink in India and Pakistan that is made with fermented yogurt and fruits such as mango and includes a lot of probiotics.

17. Smoothies

Mix your favorite fruits and veggies with probiotic-rich yogurt for a protein- and nutrient-dense breakfast or snack.

18. Turshi

This pickled vegetable combination, which includes carrots, celery, peppers, and other vegetables, is popular in Middle Eastern and Balkan cuisine and is high in probiotics.

19. Pickled onion

Probiotics are not found in all pickled onions. To get additional probiotics into your diet, seek pickles created using the lacto-fermentation method, which uses lactic acid bacteria in the pickling process.

20. Pickled beets

Pickled and fermented beets provide probiotics as well as fiber, vitamins, iron, and other nutrients.

21. Umeboshi

Unripe ume fruit is used to make these Japanese fermented plums. Umeboshi can be eaten whole, as a paste, or kept in vinegar.

22. Sourdough bread

As a leavening agent, sourdough relies on wild yeast and lactic acid bacteria found naturally in flour. Furthermore, experts believe it may have probiotic-like effects.

23. Cottage cheese

Certain cottage cheeses are high in probiotics; search for those that have been fermented with live active cultures.

24. Cheddar cheese

Researchers believe that the probiotic lactic acid bacteria used as a starter for cheddar cheese can survive cheese-making and aging procedures.

25. Gouda

Gouda is a probiotic-rich cheese because healthy bacteria may survive the cheese-making process.

26. Mozzarella

This traditional gooey pizza topping contains fewer calories and salt than other cheeses, and mozzarella also contains beneficial bacteria.

27. Feta

This salty sheep’s milk cheese is frequently wrapped in brine, and experts believe that some forms of feta contain probiotic bacteria.

28. Provolone

Provolone is a kind of Italian cheese. Several nations make provolone-style cheeses as well. Nowadays, Northwestern Italy and the city of Cremona are the most prominent provolone manufacturing regions. The cheeses provolone, provola, and provoleta are all variations on the same base cheese. Certain provolone cheeses are smoked. The majority of cheeses are fermented, and provolone includes probiotics.

29. Parmesan

The firm, aged Italian cheese is high in calcium and includes both prebiotic and probiotic microorganisms.

30. Raw cheeses

While the cheese ferments, the naturally occurring bacteria in raw or unpasteurized milk can survive.

31. Sour cream

You may not associate sour cream with many health advantages, yet some varieties include probiotics.

32. Fermented fish

Scientists discovered the existence of probiotics in utonga-kupsu, a fermented fish.

33. Bananas

Bananas that are slightly underripe are a good source of prebiotics, which help beneficial bacteria develop.

34. Garlic

Garlic, a fragrant and versatile vegetable, is also a prebiotic food that promotes the growth of beneficial probiotic bifidobacteria in the stomach, which may help keep illnesses at bay.

35. Onions

Onions, which are high in fiber and prebiotics, can aid in the development of beneficial bacteria in the stomach.

36. Balsamic vinegar

Acetic acid is the major component of balsamic vinegar, and studies reveal that it includes probiotic bacteria types that help boost gut health and the immune system.

37. Soy sauce

Soy sauce, although being a fermented food, is not usually a probiotic unless expressly labeled as such. Yet, research shows that it and other fermented foods may also have digestive health advantages.

38. Olives

Lactic acid bacteria are commonly found in green, kalamata, and other types of olives that are traditionally fermented.

39. Dark chocolate

According to research, cocoa may have a similar effect on gut microbes as probiotics.

40. Cereal

Probiotic cereals are available from several cereal brands, notably Kellogg’s Special K.

41. Apples

According to research, apples contain over 100 million bacteria that can interact with our gut microbiomes in a healthy manner that is more effective than single probiotic pills.

42. Green peas

Green peas may contain the probiotic leuconostoc mesenteroides, according to a Japanese study.

43. Soy milk

Probiotics may be present in fermented soy milk, and other soy milk products may be supplemented with probiotics for added health advantages.

44. Dairy alternatives

Several dairy substitutes, like almond milk and yogurt, may include living cultures. Simply look for lactobacillus or other probiotic strains on the label.

45. Herbal teas and celery juice

In addition to antioxidants, some herbal teas contain probiotics for further health benefits. When enhanced with good bacteria, celery juice may provide health advantages as a probiotic drink, according to research.

46. Bottled probiotic drinks

Picking up one of the many probiotic drinks available, such as juices, teas, kombucha, and smoothies, is a simple way to receive a probiotic boost.

47. Beer

Belgian-style beers that are fermented twice, such as Hoegaarden and Westmalle Tripel, may include a kind of probiotic yeast that helps eliminate dangerous bacteria in the gut.

48. Microalgae

Microalgae is commonly available in powder form, and it provides a variety of health advantages as well as being a strong source of probiotics.

49. Spirulina

Spirulina, a form of blue-green algae, is a popular nutrient-dense supplement that contains probiotics.

50. Supplements

Most nutritionists agree that the best probiotic sources are meals; however, probiotic pills are also available. The Cleveland Clinic recommends probiotic supplements containing at least “1 billion colony forming units” and the probiotics lactobacillus or bifidobacterium.


Some diseases, such as IBS, constipation, and UTIs, may benefit from probiotic supplementation. Probiotics, on the other hand, aren’t for everyone, and the success of probiotic supplements is dependent on the strain, dose, and illness being treated.

Lastly, there are several other approaches to care for your gut flora and general health that do not include dietary supplements, such as eating a nutrient-dense diet, controlling stress, and keeping a healthy weight.

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