Probiotics are live microorganisms that have health
benefits when consumed.
Probiotics — which are usually beneficial bacteria —
provide all sorts of powerful benefits for your body
and brain.
They may improve digestive health, reduce
depression and promote heart health.
Some evidence suggests they may even give you
better-looking skin.
Getting probiotics from supplements is popular, but
you can also get them from fermented foods.
Here is a list of 11 probiotic foods that are super

1. Yogurt

Yogurt is one of the best sources of probiotics,
which are friendly bacteria that can improve your
It is made from milk that has been fermented by
friendly bacteria, mainly lactic acid bacteria and

Eating yogurt is associated with many health
benefits, including improved bone health . It is also
beneficial for people with high blood pressure.

In children, yogurt may help reduce the diarrhea
caused by antibiotics. It can even help relieve the
symptoms of irritable bowel syndrome (IBS).

Additionally, yogurt may be suitable for people with
lactose intolerance. This is because the bacteria
turn some of the lactose into lactic acid, which is
also why yogurt tastes sour.

However, keep in mind that not all yogurt contains
live probiotics. In some cases, the live bacteria
have been killed during processing.
For this reason, make sure to choose yogurt with
active or live cultures
Also, make sure to always read the label on yogurt
before you buy it. Even if it is labeled low-fat or fat-
free, it may still be loaded with high amounts of
added sugar .

Probiotic yogurt is linked to a number of
health benefits and may be suitable for
people with lactose intolerance. Make sure
to choose yogurt that has active or live

2. Kefir
Kefir is a fermented probiotic milk drink. It is made
by adding kefir grains to cow's or goat's milk.

Kefir grains are not cereal grains, but rather cultures
of lactic acid bacteria and yeast that look a bit like

The word kefir allegedly comes from the Turkish
word keyif , which means "feeling good" after eating

Indeed, kefir has been linked to various health
It may improve bone health, help with some
digestive problems and protect against infections.

While yogurt is probably the best known probiotic
food in the Western diet, kefir is actually a better
source. Kefir contains several major strains of
friendly bacteria and yeast, making it a diverse and
potent probiotic.

Like yogurt, kefir is generally well tolerated by
people who are lactose intolerant

Kefir is a fermented milk drink. It is a
better source of probiotics than yogurt, and
people with lactose intolerance can often
drink kefir with no problems.

3. Sauerkraut

Sauerkraut is finely shredded cabbage that has been
fermented by lactic acid bacteria.

It is one of the oldest traditional foods and is
popular in many countries, especially in Europe.
Sauerkraut is often used on top of sausages or as a
side dish. It has a sour, salty taste and can be
stored for months in an airtight container.

In addition to its probiotic qualities, sauerkraut is
rich in fiber as well as vitamins C, B and K. It is
also high in sodium and contains iron and

Sauerkraut also contains the antioxidants lutein and
zeaxanthin, which are important for eye health.
Make sure to choose unpasteurized sauerkraut, as
pasteurization kills the live and active bacteria. You
can find raw types of sauerkraut online.

4. Tempeh

Tempeh is a fermented soybean product. It forms a
firm patty whose flavor is described as nutty, earthy
or similar to a mushroom.

Tempeh is originally from Indonesia but has
become popular worldwide as a high-protein meat

The fermentation process actually has some
surprising effects on its nutritional profile.
Soybeans are typically high in phytic acid , a plant
compound that impairs the absorption of minerals
like iron and zinc.

However, fermentation lowers the amount of phytic
acid, which may increase the amount of minerals
your body is able to absorb from tempeh.

Fermentation also produces some vitamin B12, a
nutrient that soybeans do not contain.
Vitamin B12 is mainly found in animal foods, such
as meat, fish, dairy and eggs.
This makes tempeh a great choice for vegetarians
as well as anyone looking to add a nutritious
probiotic to their diet.

5. Kimchi

Kimchi is a fermented, spicy Korean side dish.
Cabbage is usually the main ingredient, but it can
also be made from other vegetables.

Kimchi is flavored with a mix of seasonings, such
as red chili pepper flakes, garlic , ginger , scallion
and salt.
Kimchi contains the lactic acid bacteria
Lactobacillus kimchii , as well as other lactic acid
bacteria that may benefit digestive health.

Kimchi made from cabbage is high in some
vitamins and minerals, including vitamin K,
riboflavin (vitamin B2) and iron. Find kimchi online.

Kimchi is a spicy Korean side dish, usually
made from fermented cabbage. Its lactic
acid bacteria may benefit digestive health.

6. Miso

Miso is a Japanese seasoning.
It is traditionally made by fermenting soybeans with
salt and a type of fungus called koji.

Miso can also be made by mixing soybeans with
other ingredients, such as barley, rice and rye.
This paste is most often used in miso soup, a
popular breakfast food in Japan. Miso is typically
salty. You can buy it in many varieties, such as
white, yellow, red and brown.

Miso is a good source of protein and fiber . It is
also high in various vitamins, minerals and plant
compounds, including vitamin K, manganese and
Miso has been linked to some health benefits.
One study reported that frequent miso soup
consumption was associated with a lower risk of
breast cancer in middle-aged Japanese women

Another study found that women who ate a lot of
miso soup had a reduced risk of stroke.

Miso is a fermented soybean paste and a
popular Japanese seasoning. It is rich in
several important nutrients and may reduce
the risk of cancer and stroke, especially in

7. Kombucha

Kombucha is a fermented black or green tea drink.
This popular tea is fermented by a friendly colony of
bacteria and yeast. It is consumed in many parts of
the world, especially Asia. You can even purchase it

The internet abounds with claims about the
potential health effects of kombucha.
However, high-quality evidence on kombucha is

The studies that exist are animal and test-tube
studies, and the results may not apply to humans

However, because kombucha is fermented with
bacteria and yeast, it does probably have health
benefits related to its probiotic properties.

Kombucha is a fermented tea drink. It is
claimed to have a wide range of health
benefits, but more research is needed.

8. Pickles

Pickles (also known as gherkins) are cucumbers
that have been pickled in a solution of salt and
They are left to ferment for some time, using their
own naturally present lactic acid bacteria. This
process makes them sour.

Pickled cucumbers are a great source of healthy
probiotic bacteria which may improve digestive

They are low in calories and a good source of
vitamin K, an essential nutrient for blood clotting.
Keep in mind that pickles also tend to be high in

It is important to note that pickles made with
vinegar do not contain live probiotics.

Pickles are cucumbers that have been
pickled in salty water and fermented. They
are low in calories and high in vitamin K.
However, pickles made using vinegar do
not have probiotic effects.

9. Traditional Buttermilk

The term buttermilk actually refers to a range of
fermented dairy drinks.

However, there are two main types of buttermilk:
traditional and cultured.

Traditional buttermilk is simply the leftover liquid
from making butter . Only this version contains
probiotics, and it is sometimes called “grandma's

Traditional buttermilk is mainly consumed in India,
Nepal and Pakistan.

Cultured buttermilk, commonly found in American
supermarkets, generally does not have any probiotic

Buttermilk is low in fat and calories but contains
several important vitamins and minerals, such as
vitamin B12, riboflavin, calcium and phosphorus.

Traditional buttermilk is a fermented dairy
drink mainly consumed in India, Nepal and
Pakistan. Cultured buttermilk, found in
American supermarkets, does not have any
probiotic benefits.

10. Natto

Natto is another fermented soybean product, like
tempeh and miso.

It contains a bacterial strain called Bacillus subtilis .
Natto is a staple in Japanese kitchens. It is
typically mixed with rice and served with breakfast.
It has a distinctive smell, slimy texture and strong
flavor. Natto is rich in protein and vitamin K2 , which
is important for bone and cardiovascular health.

A study in older Japanese men found that
consuming natto on a regular basis was associated
with higher bone mineral density. This is attributed
to the high vitamin K2 content of natto.
Other studies suggest that natto may help prevent
osteoporosis in women.

Natto is a fermented soy product that is a
staple in Japanese kitchens. It contains a
high amount of vitamin K2, which may help
prevent osteoporosis and heart attacks.

11. Some Types of Cheese

Although most types of cheese are fermented, it
does not mean that all of them contain probiotics.
Therefore, it is important to look for live and active
cultures on the food labels.

The good bacteria survive the aging process in
some cheeses, including Gouda, mozzarella,
cheddar and cottage cheese.

Cheese is highly nutritious and a very good source
of protein. It is also rich in important vitamins and
minerals, including calcium, vitamin B12,
phosphorus and selenium.

Moderate consumption of dairy products such as
cheese may even lower the risk of heart disease
and osteoporosis

Only some types of cheese — including
cheddar, mozzarella and gouda — contain
probiotics. Cheese is very nutritious and
may benefit heart and bone health.

Probiotic Foods Are Incredibly

There are many very healthy probiotic foods you can
This includes numerous varieties of fermented
soybeans, dairy and vegetables. 11 of those are
mentioned here, but there are many more out there.
If you can't or won't eat any of these foods, you can
also take a probiotic supplement.

Shop for probiotic supplements online.
Probiotics, from both foods and supplements, can
have powerful effects on health.