7 Dairy Foods That Have More Probiotics Than Yogurt

Yogurt is a well-known source of probiotics, which are live microorganisms found in some foods and supplements that help support your digestive health, immunity, inflammation, and more. Although probiotic content varies widely depending on brand, strain and fermentation method, yogurt typically delivers between 10 million and 10 billion CFU (colony forming units), a measurement used to estimate the number of viable bacteria. But many other products may contain an even higher number of probiotics per serving. Here are seven of them.

Kefir is a fermented yogurt drink traditionally made by fermenting milk with kefir grains, which are colonies of live bacteria and yeast. It has a tangy taste and is rich in probiotics, protein, calcium, vitamin B12 and vitamin A. It can contain up to thirty billion CFUs of probiotics per cup, which is more than found in most yogurts.

Kefir contains over 50 species of probiotics, including lactic acid bacteria (LAB) such as Lactobacilli, Lactococci, And Streptococcus.

Drink plain kefir as a protein- and probiotic-rich snack or enjoy kefir with cereal and smoothies.

Cottage cheese is a fresh cheese made from pasteurized cow’s curds. Cottage cheese products containing live, active cultures can be a good source of probiotics. It is also rich in nutrients like protein, calcium, selenium and B12.

Cottage cheese containing live, active cultures can contain several billion CFUs per cup, exceeding the amount found in many types of yogurt.

This type of cheese contains a variety of probiotic strains, including Lactobacillus acidophilus, Bifidobacterium animalis subsp. lactis BB-12, Lactobacillus caseiAnd Lactobacillus rhamnosus LB3.

Sour cream is a thick, creamy dairy product made by fermenting cream with lactic acid bacteria. It has a tangy taste and is rich in nutrients like calcium and vitamin A. A cup of sour cream containing live, active cultures can contain over 20 billion CFUs per cup, making it a probiotic-rich alternative to yogurt.

Sour cream made from live and active cultures may contain several strains of probiotics, such as Lactobacillus acidophilus And Bifidobacterium lactisboth of which promote overall digestive health and have anti-inflammatory properties.

Yakult is a Japanese drink rich in probiotics made by fermenting a mixture of skimmed milk with a strain of bacteria called Lactobacillus casei Shirota strain. Yakult contains added sugars and has a sweet and tangy taste. Each 80-milliliter bottle of Yakult contains more than 10 billion CFUs, making it a more concentrated source of probiotics than most yogurts.

Yakult contains a proprietary probiotic strain called Lactobacillus casei Shirota strain. Studies show that this strain may benefit digestion, support immune function, and improve digestive symptoms like constipation.

You can enjoy Yakult straight out of the bottle or mix it with other drinks, like juices and smoothies.

Labneh is a Middle Eastern dairy product made by straining yogurt to remove the whey. It has a thick, creamy texture and a tangy taste similar to Greek yogurt. Some Labneh products contain billions of CFUs per serving, which is more than found in many commercial yogurts.

Labneh contains the same strains of probiotics found in yogurt, such as Streptococcus thermophilus And Lactobacillus bulgaricus.

Use labneh as a probiotic-rich dip for vegetables and pita bread, as a spread on toast or bagels, and to thicken salad dressings and sauces.

Cultured buttermilk is made by adding lactic acid bacteria to milk. It has a tangy taste and is thicker than regular milk. In addition to probiotics, buttermilk is a good source of protein, B vitamins and calcium. Although the probiotic content of buttermilk can vary widely, studies show that cultured buttermilk contains approximately 2.5 billion CFUs per cup. This makes buttermilk a solid option for increasing your probiotic intake.

Buttermilk contains lactic acid bacteria, such as Lactococcus lactis, Lactobacillus acidophilusAnd Lactobacillus caseiwhich can promote digestive health.

The liquid can be enjoyed as a tangy drink, mixed into batters for baked goods, such as pancakes and muffins, or used as a base in salad dressings and marinades.

Skyr is an Icelandic cultured dairy product made from skim milk and cultures of thermophilic lactic acid bacteria. Skyr is higher in protein than regular yogurt and provides essential nutrients like calcium. It is thicker than regular yogurt and has a mild, slightly sour taste. The probiotic content of skyr varies, but most types contain several billion CFUs per cup, which can be more than some types of yogurt.

Skyr contains legacy Skyr cultures, such as Streptococcus thermophilus islandicusas well as Lactobacilli And Bifidobacterium species.

You can enjoy skyr in the same way as yogurt. Try topping skyr with nuts, berries and honey or using skyr to add creaminess to soups and sauces.