Foods that Naturally Contain Probiotics

If you are interested in learning more about what probiotics are and if they are right for you, you can read more in my post about Probiotics and Gut Health. But if you are looking to increase natural probiotics in your diet, here are eight foods that already contain them that you may already have in your fridge!

8 Foods with Probiotics

1. Yogurt

   Yogurt is one of the best sources of probiotics. It is made from milk that has been fermented by friendly bacteria, mainly lactic acid bacteria and bifidobacterial. 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 sugars.

2. Kefir

   Kefir is a fermented probiotic milk drink. It is made by adding kefir grains to cow's or goat's milk. It is cultures of lactic acid bacteria and yeast that look a bit like cauliflower and contains several major strains of friendly bacteria and yeast, making it a diverse and potent probiotic.

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.

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. It is often used as a meat substitute in vegan / vegetarian dishes.

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.

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.

7. Kombucha

   Kombucha is a fermented black or green tea drink. This popular tea is fermented by a friendly colony of bacteria and yeast.

8. Pickles

   Pickles are cucumbers that have been pickled in a solution of salt and water. They are left to ferment for some time, using their own naturally present lactic acid bacteria. This process makes them sour. Keep in mind that pickles also tend to be high in sodium. It is important to note that pickles made with vinegar do not contain live probiotics.