The Probiotic-Rich Foods You Need to Know About

One of the best things you can do to promote digestive health is to fill up on probiotics through supplements or foods. Fortunately, foods rich in probiotics are more widespread than ever. This post highlights common and less common foods that contain beneficial bacteria, along with tips on how to incorporate them into your daily diet!

Fermentation Is Key

The most traditional source of probiotics is fermented foods. During the fermentation process, friendly bacteria convert the natural sugars and carbohydrates in the food to lactic acid and other compounds. As these bacteria proliferate and grow, the lactic acid alters the taste and texture of the food. Well-known examples include sauerkraut and kimchi, both derived from types of cabbage. However, there are many more fermented foods, and some companies have started adding probiotics to their products to enhance health benefits.

Limitations of Fermented Foods

Before delving into specifics, it's crucial to always read labels. For instance, if a sauerkraut brand uses vinegar in its preparation, it likely doesn’t contain live bacteria since vinegar inhibits bacterial growth. Many dairy products are pasteurized, which kills any bacteria present, so some yogurt brands add probiotic strains after pasteurization. Items like pickles and sauerkraut might also be pasteurized. Opt for products labeled as “raw” or check the label to see if strains have been added post-pasteurization.

Reading labels won’t reveal everything, though. Brands aren’t obligated to disclose the specific strains of bacteria in their products. Often, you won’t know which strains you are consuming from a particular brand of yogurt or kombucha (although some do list bacterial strains on their nutrition panels). Furthermore, companies are not required to list the CFUs (the unit of measurement for bacterial organisms) on their labels either!

While loading up on fermented foods can support digestion, it is unclear whether they provide probiotics. According to the Food & Agriculture Organizations of the United Nations in 2014, the definition of probiotics is “live microorganisms, that when administered in adequate amounts, confer a health benefit on the host.” It’s challenging to determine if the beneficial bacteria in fermented foods meet this definition due to variances in each batch, brand, and type of food.

Another limitation to consider is that heating probiotic-rich foods can destroy all the live beneficial bacteria. For instance, using probiotic bread from the shelf to make toast likely destroys the beneficial bacteria.

Nevertheless, it’s beneficial to consume fermented and probiotic foods—they are still packed with nutrients and digestive enzymes! A variety is advisable, as different fermented foods naturally produce different bacterial strains.

1Yogurt

Yogurt is well-known as a source of probiotics. Many yogurts contain Lactobacillus strains, one of the most studied bacterial strains. Other strains may be added after pasteurization.

The US National Yogurt Association awards a “Live & Active Cultures Seal” to yogurts containing 100 million cultures per gram (or 10 million cultures per gram for frozen yogurt), so look for this seal. Also, try to avoid yogurts with excessive added sugars.

How to Use It:

• Top with nuts, fruit, and seeds for a snack or dessert
• Top with cucumbers, tomatoes, and olive oil for a savory treat
• Use in place of sour cream
• Use as a base for dips and dressings

2Kefir

Kefir is another fermented dairy product similar to yogurt, but drinkable. Many kefirs boast a higher probiotic content than yogurt. Commonly, Lactobacillus strains are found in kefir.

How to Use It:

• Drink it
• Add to smoothies for a creamy, tangy flavor
• Drizzle over oatmeal

3Sauerkraut

Lactic acid fermentation transforms cabbage into sauerkraut. The strain most associated with this fermented vegetable is Leuconostoc mesenteroides. The fermentation process also involves Lactobacillus plantarum, L. Cucumeris, and L. Brevis. Sauerkraut is also rich in vitamins A, E, and C.

Read labels carefully—only raw sauerkrauts or those with added probiotic strains after pasteurization contain beneficial bacteria. Alternatively, making your own sauerkraut is straightforward: it's simply cabbage in a salt brine, and you can ferment it in a mason jar on your counter.

How to Use It:

• Add to hearty, savory salads
• Serve with burgers and brats
• Stir into soups and stews at the end of cooking
• It makes an easy side dish for almost any meal
• Don’t forget the brine! Use leftover sauerkraut juice to make vinaigrettes or marinades

4Pickles

The process is very similar to that of sauerkraut, again featuring the bacterial strain Leuconostoc mesenteroides and some Lactobacillus strains.

How to Use Them:

• Enjoy as a snack
• Chop and mix with tuna or chicken salad
• Serve during summer grill-outs
• Use leftover brine for drinks, salad dressings, or marinades

5Kimchi

Kimchi, like sauerkraut, is made from cabbage, but typically uses Napa cabbage, spices, and other vegetables, creating a notably spicy and sour flavor. It’s loaded with beta-carotene, calcium, iron, and vitamins A, B, and C.

How to Use It:

• Serve as a side dish to almost any meal
• Stir into soups and stews at the end of cooking for a spicy kick
• Use the brine to make a spicy vinaigrette
• Thinly chop into a slaw and use to top burgers, tacos, and more

6Other Fermented Vegetables

Beyond the popular fermented vegetables like sauerkraut, pickles, and kimchi, nearly any vegetable can be fermented, including carrots, beets, tomatoes, and cauliflower. The process is typically the same and provides an easy way to preserve vegetables while supporting digestive health.

How to Use Them:

• Like sauerkraut and kimchi, these fermented vegetables make a great side dish for virtually every meal
• Chop and use in salads
• Top tacos with them for a tangy crunch

7Miso

This traditional Japanese seasoning, made from fermented soybeans or grains, typically contains Lactobacilli and Bifidus strains. You can buy it as a paste and use it in a variety of dishes. It also contains vitamin K and some protein.

How to Use It:

• Add to soups
• Add to stir-fries
• Use for salad dressings, glazes, and marinades

8Kombucha

Kombucha, a fermented tea made with a SCOBY (symbiotic culture of bacteria and yeast), has gained popularity due to its potential probiotic content. It has been enjoyed for centuries and contains a high amount of beneficial bacteria.

How to Use It:

• Drink it
• Use in smoothies for a tangy flavor
• Mix with sparkling water and fruit juice to create mocktails

9Kvass

This traditional European beverage, made by fermenting rye, barley, beets, or carrots, contains Lactobacillus strains.

How to Use It:

• Simply drink it
• Add to smoothies

10Natto

This popular Japanese dish, made with fermented soybeans, is known for its beneficial bacteria and the enzyme nattokinase, which supports heart health.

How to Use It:

• Add to curries
• Add to salads and salad bowls
• Add to spring rolls
• Add to wraps

11Tempeh

Tempeh, another product of fermented soybeans, is firm and white, resembling tofu. It is often used as a meat substitute by vegans and vegetarians. Typically, tempeh is cooked before consumption, which may destroy the beneficial bacteria.

How to Use It:

• Use wherever you would use tofu
• Eat with miso or soy sauce
• Use in soups, salads, sandwiches, and more

12Foods with Added Probiotics

Thanks to modern science, many food manufacturers can now add probiotics to their products. Look for labels that mention “probiotics” or “live and active cultures.” Here are a few examples:

• Honey
• Dark Chocolate
• Milk
• Almonds
• Whey protein

13Make Your Own

Traditionally, fermented foods were homemade. Why not try making them yourself? Sauerkraut and other fermented vegetables can be made with just a simple salt brine and a mason jar. You can also make yogurt, kefir, kombucha, and more at home. The internet offers many basic recipes, and once you get the hang of it, you can add herbs and spices to personalize your creations.

Sources:

• www.fao.org, Fermented Fruits and Vegetables. A Global Perspective…
• Prevention.com
• Globalhealingcenter.com
• Rijkers, Ger T., de Vos, Willem M., Brummer, Robert-Jan, Morelli, Lorenzo, Corthier, Gerard, Marteau, Philippe. (2011). “Health benefits and health claims of probiotics: bridging science and marketing.” British Journal of Nutrition.
• Breidt, Fred; McFeeters, Roger F.; Perez-Diaz, Ilenys; Lee, Cherl-Ho. (2013). “Fermented Vegetables.” Food Microbiology: Fundamentals and Frontiers, 4th Ed. 841-855