12 Probiotic Rich Foods To Keep Your Gut Healthy

You do not need supplements to consume probiotics. You can find these living microorganisms in everyday foods, right in your refrigerator. They benefit your gut microbiome, aid digestion, may help with IBS, and may even improve your mood – according to several Reddit users.

Many probiotic-rich foods are easy to find at your local grocery store and simple to incorporate into your meals. From yogurt to fermented vegetables, these foods can help keep your gut balanced and support your overall well-being.

What are probiotics?

“Probiotics are live microorganisms, often called ‘good bacteria,’ that help maintain a healthy balance in your gut by promoting the growth of beneficial bacteria and suppressing harmful bacteria,” said Gillean Barkyoumb, a registered dietitian and nutrition expert at Plexus Worldwide, which sells dietary supplements.

“Probiotics are commonly found in fermented foods like yogurt, kefir and sauerkraut, as well as dietary supplements,” she added. “Regular consumption of probiotics can support digestion, strengthen your immune system, and even improve mood and overall well-being.”

To determine which probiotic-rich foods are right for you, we’ve put together a helpful list below. But before changing your diet, be sure to consult your doctor first.

What are the best probiotic-rich foods to eat for a healthy gut?

If you want more probiotics in your diet, below are 12 great probiotic-rich foods. In addition to these foods, you can also try probiotic supplements. Look for labels that say “contains live cultures” or “contains active cultures” in these common probiotic foods.

1. Yogurt

A staple food rich in probiotics, opt for yogurt with live and active cultures. Some yogurts are specifically marketed for their probiotic content or to help improve digestion. Yogurt usually contains the bacteria L. acidophilus, which can encourage the growth of good bacteria in your gut. Yogurt is a great option because it is widely available, comes in a variety of flavors to suit your tastes, and can be eaten straight from the container.

2. Kimchi

Kimchi is a traditional Korean side dish made by fermenting vegetables with probiotic lactic acid bacteria, allowing it to give you that probiotic punch. It’s made with healthy ingredients like vegetables (most commonly Napa cabbage, carrots, green onions, and radishes), garlic, ginger, red pepper powder, and other spices. It makes a wonderful side dish and is traditionally served with steamed rice. Kimchi is associated with research for anti-cancer, anti-obesity, colorectal health, cholesterol reduction, anti-aging, brain health, immune health and skin health properties.

3. Pickles

You may be surprised to learn that pickles may contain probiotics. You should make sure to buy fermented pickles, which are usually found in the refrigerated section of the health food aisle. Some brands even advertise probiotic content. They’re trending under the term “healthy pickles,” but be sure to read the nutrition labels to make sure they contain probiotics. You can even prepare them at home. Some people drink or use the juice in which pickles are fermented. Note that jarred pickles tend to be high in sodium.

4. Sourdough

Sourdough contains lactic acid bacteria. The starter is the environment in which yeast and good bacteria grow by consuming water and flour. Natural prebiotics and probiotics are listed in research as one of the benefits of sourdough bread. It is also linked to better blood sugar control, reduced cholesterol, lower risk of diabetes, reduced risk of cardiovascular disease, and better weight control. It also makes very good sandwich bread.

5. Kefir

Kefir is a fermented milk made from kefir grains. It starts with normal cow’s or goat’s milk, then a grain-like bacterial colony of yeast and lactic acid called kefir is added to the milk. The mixture is left to ferment for about a day, then the milk is filtered from the grains, creating the kefir drink. The resulting drink is a powerful probiotic that actually contains more probiotics than yogurt.

6. Kombucha

Kombucha is “a must for fermented plants,” Barkyoumb said. “This magic potion has been nicknamed ‘the immortal health elixir’ because of its ability to promote whole-body health and wellness while preventing disease. High-quality kombucha is packed with probiotics and amino acids that will help your body digest sugar and is also a great natural hangover remedy.”

This drink is a fermented tea, so you get the health benefits of tea with the probiotic boost of a fermented drink. It is made by adding strains of bacteria, yeast and sugar to black or green tea, which leads to the drink’s probiotic environment. It ferments for about a week or more until it develops a mushroom texture on top. The mushroom is filtered to make a new kombucha.

Learn more: Signs Your Gut Is Unhealthy and How to Fix It, According to a Gut Health Expert

7. Sauerkraut

This German comfort food is actually fermented cabbage made by lactofermenting the vegetable in its brine with salt. As part of the traditional fermentation process, probiotics are present in the final product. However, this is another product where you need to specifically purchase probiotic sauerkraut or make your own. Many brands use vinegar and sugar or are pasteurized, which reduces bacteria growth and kills probiotics. Canned sauerkraut is usually prepared with vinegar or pasteurized (or both).

8. Miso soup

This Japanese cuisine is served as an accompaniment to many meals. Miso is a paste usually made from fermented soybeans and is used as a food condiment to make sauces, spreads and soup stocks. Miso soup uses this paste for the broth. Because miso is a fermented food, it packs a probiotic punch. Miso soup works great with larger meals, but it also makes a nice light lunch on its own.

9. Apple cider vinegar

Apple cider vinegar is twice-fermented apple juice. It has been making the rounds for years as a popular health supplement. It contains natural probiotics from the fermentation process. Its benefits need further research, but people also use it for everything from soothing acid reflux to weight loss. It has a strong flavor, so if you don’t like to take it straight, add it to salad dressing, marinades, or pickling liquid.

10. Cheese

Some types of cheese contain probiotics. For example, aged cheeses that are not heated afterwards tend to contain probiotics. Examples include Swiss, Gouda, Cheddar, Edam, Gruyère, cottage cheese, and provolone. The good news is that many popular types of cheese contain probiotics, including a healthy bowl of cottage cheese topped with fruit.

11. Pickled vegetables

Along the same lines as kimchi and pickles, you can also look for pickled vegetables that specifically contain probiotics. One idea is to look into lacto-fermented escabeche, a marinated dish from Mexico that can contain a wide variety of vegetables. Or you can make fermented giardiniera, an Italian pickle relish. Using fermented pickled vegetables is also a wonderful way to shop local and preserve vegetables for use out of season.

12. Buttermilk

Buttermilk may sound like a drink from Little House on the Prairie, but traditional buttermilk can be a great source of probiotics. Buttermilk covers different types of fermented dairy drinks, but traditional buttermilk is a liquid skimmed from the butter-making process. The trick is to avoid cultured buttermilk, the most common type in supermarkets that generally doesn’t contain probiotics.