18 Super Healthy Probiotic Foods for Better Gut Health

Kitchen table covered with numerous probiotic foods

Probiotic Foods Can Be Amazingly Beneficial

The human gut is home to a vast and diverse community of microorganisms, commonly referred to as the gut microbiota. These microorganisms play a crucial role in maintaining our overall health, influencing everything from digestion to immune function. Probiotic foods have gained widespread recognition for their ability to promote a balanced and thriving gut microbiome, making them an essential component of a healthy diet.

Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. These friendly microorganisms can help restore and maintain the delicate balance of your gut flora, which can be disrupted by factors such as antibiotics, stress, and poor dietary choices.

While probiotics can be taken in supplement form, getting them from natural food sources offers a tasty and nutritious way to support your gut health. From tangy yogurt to spicy kimchi and everything in between, there’s a wide range of probiotic-rich foods to choose from.

In this article, we will explore the world of probiotic foods, highlighting their potential health benefits and the top 18 best options you can incorporate into your diet. You’ll discover what probiotics are, how to differentiate them from prebiotics, and learn practical tips on how to incorporate more of these beneficial microorganisms into your daily diet.

Whether you’re a seasoned pro at maintaining a gut-healthy lifestyle or just starting to explore the world of probiotics, this guide will help you make informed choices and take steps towards better gut health.

Top 18 Best Foods With Probiotics (1-6)

When it comes to incorporating probiotics into your diet, it’s essential to know which foods pack the most punch in terms of beneficial microorganisms. Here are the first six of the top 18 probiotic-rich foods that can help boost your gut health:

1. Kefir (both dairy and coconut kefir)

Kefir in a small bowel

Kefir is a fermented milk product known for its rich and creamy texture. It is teeming with probiotic bacteria, including Lactobacillus and Bifidobacterium strains, which can help maintain a balanced gut flora.

Kefir can be made from dairy milk or coconut milk for those who are lactose intolerant. It’s a versatile ingredient that can be enjoyed as a drink, added to smoothies, or even used in salad dressings.

2. Sauerkraut

Dish filled with sauerkraut on a wooden table

Sauerkraut is a traditional German dish made from fermented cabbage. During the fermentation process, beneficial bacteria like Lactobacillus produce lactic acid, giving sauerkraut its distinct tangy flavor.

This fermented delight is rich in probiotics, fiber, and vitamins, making it a valuable addition to salads, sandwiches, or as a side dish.

3. Kimchi

Bowl filled with Korean-style kimchi

Kimchi hails from Korean cuisine and is another form of fermented cabbage, often seasoned with a mix of spices, garlic, and chili peppers. This spicy delicacy provides a diverse range of probiotic strains, promoting a balanced gut microbiome while adding a zesty kick to your meals.

4. Natto

Person using chopsticks to eat a bowl full of natto

Natto is a unique Japanese dish made from fermented soybeans. It’s notable for its pungent aroma and gooey texture. Natto contains Bacillus subtilis, a potent probiotic strain known for its gut-friendly properties.

It’s often eaten with rice and toppings like soy sauce, mustard, and green onions.

5. Yogurt

Dish filled with yoghurt and fruit slices

Yogurt is one of the most well-known probiotic foods. It’s made by fermenting milk with specific bacterial cultures, including Lactobacillus bulgaricus and Streptococcus thermophilus. These bacteria help improve digestion and may boost the immune system.

When selecting yogurt, opt for varieties with “live and active cultures” on the label for maximum probiotic benefits.

6. Tempeh

Closeup of a plate full of fried tempeh slices

Tempeh is a fermented soybean product originating from Indonesia. During fermentation, soybeans bind together to form a firm cake-like structure. Tempeh is a source of beneficial probiotics, along with being rich in protein and dietary fiber.

It has a nutty and slightly earthy flavor, making it a fantastic addition to stir-fries, sandwiches, or as a meat substitute in various dishes.

7. Miso

Bowl of hot miso soup on a bamboo mat

Miso is a traditional Japanese seasoning made by fermenting soybeans or grains with salt and a specific fungus known as koji. The fermentation process gives rise to various probiotic strains, contributing to its distinct umami flavor.

Miso is widely used in soups, dressings, and marinades, making it an excellent addition to your culinary repertoire.

8. Kombucha

Mason jar filled with home-made kombucha

Kombucha is a fizzy, fermented tea beverage that has gained popularity for its potential health benefits. It’s created by fermenting sweetened tea with a colony of bacteria and yeast known as a SCOBY (symbiotic culture of bacteria and yeast).

The result is a refreshing drink that contains probiotics and is available in various flavors.

9. Kvass

Glass filled with kvass, with a foamy head

Kvass is a traditional fermented beverage from Eastern Europe, often made from bread or beets. While it may not be as well-known as some other probiotic foods, kvass can still provide beneficial microorganisms, along with a slightly tangy taste.

It’s a unique option to explore if you’re looking to diversify your probiotic intake.

10. Traditional Cultured Buttermilk

Buttermilk being poured from a bottle into a glass

Buttermilk is a dairy product that has undergone fermentation, resulting in a tangy and creamy liquid. Traditional cultured buttermilk contains live probiotic cultures, primarily Lactobacillus acidophilus.

It’s used in various culinary applications, including baking, marinades, and salad dressings.

11. Raw Cheese

Person holding home-made raw cheese

Raw cheese can be a source of probiotics, particularly when it’s produced using traditional methods and not subjected to high-temperature pasteurization. The presence of live beneficial bacteria in raw cheese can contribute to its distinct flavor profile and potential health benefits.

However, it’s essential to note that not all cheeses, even those labeled as “raw,” will contain significant probiotic levels, as the specific strains and concentrations can vary.

12. Apple Cider Vinegar

Bottle of apple cider vinegar next to a fresh apple on a wooden table

Apple cider vinegar is a kitchen staple with a range of uses, including culinary and medicinal. While it may not be as probiotic-rich as some other foods on this list, it still contains trace amounts of beneficial bacteria due to the fermentation process used to produce it.

Incorporating apple cider vinegar into your salad dressings or as a daily tonic can provide a modest dose of probiotics along with its potential health benefits.

13. Brine-Cured Olives

Serving dish filled with green olives

Brine-cured olives offer more than just a burst of flavor; they can also provide a modest dose of probiotics. The fermentation process, which involves immersing olives in a salty brine solution, encourages the growth of beneficial bacteria.

While the probiotic content may not be as high as some other foods, these savory morsels can still contribute to a diverse gut microbiome.

14. Sourdough Bread

A round loaf of wheat sourdough bread on a white table

Sourdough bread is a beloved staple with a unique flavor profile. It is created through a natural fermentation process involving wild yeast and lactic acid bacteria. While the probiotic content in sourdough bread may not be as concentrated as in other foods on this list, some beneficial bacteria may survive the baking process.

Enjoying a slice of well-made sourdough bread can be a flavorful way to diversify your probiotic intake.

15. Acidophilus Milk

Acidophilus milk being poured from a pitcher into a glass

Acidophilus milk is milk that has been fermented with Lactobacillus acidophilus bacteria, which is well-known for its probiotic properties. This cultured milk product is particularly useful for those seeking to incorporate probiotics into their dairy consumption.

The live cultures in acidophilus milk can aid in digestion and support a balanced gut microbiome.

16. Raw Milk

Raw milk from a bottle being poured into a glass

Raw milk is milk that hasn’t undergone pasteurization or homogenization processes, which can kill beneficial bacteria. While raw milk can contain some probiotics, it’s essential to note that it can also carry health risks.

Consumption should be approached with caution and adhering to local regulations and safety guidelines is crucial.

17. Naturally Fermented Pickles

Two jars of naturally fermented pickles

Naturally fermented pickles are created by allowing cucumbers to ferment in a saltwater brine solution. This fermentation process encourages the growth of Lactobacillus bacteria, which can contribute to the probiotic content.

These pickles have a tangy, sour flavor and can be a flavorful and crunchy way to introduce probiotics into your diet.

18. Kefir Water

Two mason jars filled with water kefir

Water kefir is a fermented beverage made by culturing water with kefir grains or other fermenting agents. While it may not be as probiotic-rich as dairy kefir, water kefir can still contain beneficial microorganisms. It offers a dairy-free alternative for those who are lactose intolerant or prefer a non-dairy option.

Including these probiotic-rich foods in your diet can help you diversify your gut microbiome, promoting a more balanced and healthy digestive system. As you explore these options, remember that incorporating a variety of probiotic foods into your meals can contribute to overall gut health and well-being.

What Are Probiotics?

Probiotics are living microorganisms, primarily bacteria and some yeast strains, that offer various health benefits when consumed in adequate amounts. These friendly microorganisms are often referred to as “good” or “beneficial” bacteria because they can positively influence our health, particularly our digestive system and overall well-being.

Probiotics work by colonizing the gut and supporting a healthy balance of the gut microbiota, which is the community of microorganisms residing in our digestive tract. This intricate ecosystem plays a pivotal role in maintaining our health, impacting aspects such as digestion, nutrient absorption, immune function, and even mental well-being.

The most common types of bacteria found in probiotics include Lactobacillus and Bifidobacterium strains, although other strains can also be beneficial. Probiotics can be found in various foods and supplements, with each source potentially offering a unique set of strains and benefits.

Consuming probiotics can help with several health-related issues, including:

  1. Digestive Health: Probiotics can support the balance of beneficial bacteria in the gut, helping to alleviate symptoms of digestive disorders such as irritable bowel syndrome (IBS), diarrhea, and constipation.
  2. Immune System Support: A significant portion of our immune system is located in the gut. Probiotics may enhance the immune response, potentially reducing the risk of infections and autoimmune conditions.
  3. Mental Health: Emerging research suggests a connection between gut health and mental well-being. Probiotics may have a role in managing conditions like anxiety and depression.
  4. Allergies and Skin Health: Probiotics may help reduce the risk of allergies and skin conditions by modulating the immune response.
  5. Weight Management: Some studies indicate that a balanced gut microbiome can play a role in weight regulation, potentially helping with weight loss efforts.
  6. Overall Well-being: Probiotics can contribute to a sense of well-being by promoting a healthy gut environment.

It’s important to note that not all probiotic strains are the same, and their effects can vary. Therefore, it’s essential to choose probiotics based on your specific health needs and consult with a healthcare professional if you have any concerns.

Prebiotics vs. Probiotics

While probiotics are beneficial microorganisms that directly contribute to gut health, prebiotics are non-digestible fibers and compounds that provide nourishment and support for these friendly bacteria. In essence, prebiotics act as food for probiotics, helping them thrive and perform their functions effectively within the gut.

Here’s a closer look at the key differences between prebiotics and probiotics:


  1. Indigestible Fibers: Prebiotics are primarily composed of indigestible fibers, such as inulin, oligosaccharides, and resistant starches, which our bodies cannot break down in the small intestine.
  2. Food for Probiotics: Prebiotics serve as a source of nutrition for probiotics, allowing them to grow and multiply in the gut.
  3. Found in Foods: Prebiotics are naturally present in many foods, including bananas, onions, garlic, leeks, asparagus, and whole grains.
  4. Promote Gut Health: By nourishing probiotics, prebiotics help maintain a balanced and diverse gut microbiome, which is crucial for overall health.


  1. Live Microorganisms: Probiotics are living microorganisms, including beneficial bacteria and some yeast strains, that directly contribute to the gut’s microbial composition.
  2. Direct Health Benefits: Probiotics offer a range of health benefits by colonizing the gut and supporting its proper functioning.
  3. Found in Foods and Supplements: Probiotics can be obtained from fermented foods like yogurt, kefir, sauerkraut, and supplements specifically designed to provide concentrated doses of beneficial microorganisms.
  4. Target Specific Health Goals: Different probiotic strains have distinct effects on health, so they can be chosen based on individual health objectives, such as improving digestion or boosting the immune system.

In summary, prebiotics and probiotics work synergistically to promote gut health. While prebiotics provide nourishment for probiotics, probiotics actively influence gut health by supporting a balanced and diverse microbiome. To optimize your digestive health, consider incorporating both prebiotic-rich foods and probiotic sources into your diet.

How to Get More Probiotics Into Your Diet

Incorporating probiotic-rich foods into your daily diet is a delicious and proactive way to support your gut health. Here are some practical tips to help you get more probiotics into your meals:

1. Start with Yogurt and Kefir

Begin your probiotic journey with yogurt and kefir. Opt for plain, unsweetened varieties with live and active cultures. You can enjoy them on their own, mix them into smoothies, or use them as a base for sauces and dressings.

2. Experiment with Fermented Vegetables

Sauerkraut, kimchi, and naturally fermented pickles are flavorful additions to your diet. They work well as side dishes, toppings for sandwiches, or ingredients in salads.

3. Try Traditional Asian Fermented Foods

Explore traditional Asian cuisine with foods like miso, tempeh, and natto. Miso can be used to make savory soups and marinades, while tempeh and natto can be incorporated into stir-fries and rice dishes.

4. Savor the Tang of Kombucha

Kombucha is available in various flavors and can be a refreshing way to increase your probiotic intake. Enjoy it as a beverage choice alongside your meals.

5. Don’t Forget Sourdough

If you’re a bread lover, consider switching to sourdough bread made from naturally fermented dough. It adds a unique flavor to sandwiches and can be used in various recipes.

6. Explore Dairy and Dairy Alternatives

If you tolerate dairy well, choose traditional cultured buttermilk, raw cheese, and acidophilus milk. For those avoiding dairy, explore coconut-based kefir and dairy-free yogurt alternatives.

7. Incorporate Apple Cider Vinegar

Use apple cider vinegar as a salad dressing, marinade, or even a morning tonic. Its probiotic content, while modest, can still contribute to gut health.

8. Be Mindful of Probiotic Supplements

While it’s ideal to obtain probiotics from natural food sources, supplements can be a convenient option, especially if you have specific health goals. Consult with a healthcare professional to choose the right supplement for your needs.

9. Gradually Introduce Probiotic Foods

If you’re new to probiotics, introduce them gradually into your diet to allow your digestive system to adjust. Starting with small servings and increasing them over time can help prevent digestive discomfort.

10. Practice Food Safety

When selecting probiotic-rich foods, look for products that are refrigerated and have not been heat-processed, as heat can destroy beneficial microorganisms. Ensure proper food storage and hygiene to maintain the potency of probiotics.

Remember that the key to reaping the benefits of probiotics is consistency. Make these foods a regular part of your diet to support a balanced and diverse gut microbiome. However, it’s essential to listen to your body, as individual responses to probiotics can vary. If you have any underlying health concerns or digestive issues, consult with a healthcare provider for personalized guidance on incorporating probiotics into your diet.

  1. https://onlinelibrary.wiley.com/doi/10.1002/fsn3.1562
  2. https://www.sciencedirect.com/science/article/pii/S002231662202079X?via%3Dihub
  3. https://www.mdpi.com/2304-8158/10/6/1210
  4. https://www.sciencedirect.com/science/article/pii/S1978301916300390?via%3Dihub
  5. https://www.mdpi.com/2304-8158/11/13/1977
  6. https://www.cureus.com/articles/111413-role-of-probiotics-in-human-health#!/
  7. https://www.tandfonline.com/doi/full/10.1080/10408398.2023.2170319
  8. https://www.journalofdairyscience.org/article/S0022-0302(21)00483-5/fulltext
  9. https://ift.onlinelibrary.wiley.com/doi/10.1111/1750-3841.16029
  10. https://www.frontiersin.org/articles/10.3389/fnut.2019.00185/full
  11. https://www.frontiersin.org/articles/10.3389/fcimb.2023.1167116/full
  12. https://www.nature.com/articles/nrgastro.2017.75
  13. https://www.mdpi.com/2072-6643/10/9/1143
  14. https://link.springer.com/article/10.1007/s13197-014-1619-9
  15. https://www.mdpi.com/2072-6643/14/4/827
  16. https://www.mdpi.com/2076-2607/9/7/1513
  17. https://www.cambridge.org/core/journals/nutrition-research-reviews/article/milk-kefir-nutritional-microbiological-and-health-benefits/1393DC2B8E5F08B0BE7BD58F030D387B
  18. https://onlinelibrary.wiley.com/doi/10.1002/fsn3.3029
  19. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103568/nutrients
  20. https://academic.oup.com/nutritionreviews/article/79/5/599/5843523
  21. https://www.mdpi.com/1420-3049/26/19/6076
  22. https://pubs.rsc.org/en/content/articlelanding/2016/FO/C5FO01190F

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top