20 Probiotic Foods to Improve Your Health

Probiotic foods contain microorganisms, including bacteria and yeasts, that may have a benefit for health. They can be found in dietary supplements; however, they are also present in some foods.

Eating probiotic-rich foods or taking probiotic supplements may affect the makeup of the gut microbiome, the microorganism community living in the gut. The mix of organisms in the microbiome may have certain effects on a person's health, both positive and negative.

Ar razzaq / Getty Images

Kefir is a fermented milk drink with a tangy flavor and low alcohol content. It is different than some other fermented products because it's starter, the kefir grain, offers significant microbial diversity. Kefir is available in dairy and non-dairy varieties.

Studies investigating the benefits of kefir generally investigate the dairy variety, so less is known about the benefits of non-dairy kefir.

Yogurt is easily found in most supermarkets. In addition to providing probiotics, yogurt is also a good source of calcium, phosphorus, potassium, vitamin A, vitamin B2, and vitamin B12, making it a highly nutritious food.

Yogurt consumption has been associated with a decreased risk of osteoporosis, diabetes, and cardiovascular diseases and better gut health.

Buttermilk is a type of fermented milk. The name refers to its origins. Buttermilk was originally the liquid that remained after churning cream into butter. Today, however, the buttermilk you buy in the store is cultured using lactic acid that is added to milk.

Buttermilk has been studied for its health benefits and is associated with a reduced risk of breast cancer and possibly a reduced risk of colon cancer.

Another type of fermented milk, acidophilus milk, is made by fermenting cow's milk with Lactobacillus acidophilus. This strain of probiotics has been associated with health benefits, including reduced cholesterol, better gut health, and boosting the immune system.

Some, but not all, frozen yogurt contains live probiotic cultures, most likely Lactobacillus bulgaricus and Streptococcus thermophilis. However, the benefits of refrigerated yogurt may outweigh the benefits of frozen yogurt as the frozen variety also often contains a lot of added sugar.

Thus, it's important to read labels when choosing the product that is best for you.

Tempeh is usually made from soybeans, although it can also be made from other legumes, such as corn, red beans, green beans, and black beans. It is often considered a functional food based on its high protein, vitamin, antioxidant, probiotic, and calcium content. Tempeh consumption has been associated with a range of health benefits, including improved athletic performance.

Miso is a salty, savory soybean paste that is commonly used in Japanese cooking and in foods such as miso soup. Miso is made using a two-step fermentation process, first involving mold and then involving bacteria and yeast. Miso has been investigated for its anticancer, antimicrobial, and antiobesity properties.

Commonly found in supermarkets, sauerkraut is cabbage fermented using various lactic acid bacteria. It is widely consumed in many European and Asian nations and the United States. Studies have suggested that consuming sauerkraut may provide benefits, including anti-inflammatory, antioxidant, and anticarcinogenic activities in the body and protection against oxidative DNA damage.

Kimchi, also called banchan, is a traditional Korean dish made with fermented vegetables. Kimchi can be purchased in many supermarkets but can also be made at home and eaten with a wide variety of foods, from rice to scrambled eggs. Scientists have been studying kimchi for possible benefits, including healthier aging, improved immune function, anti-oxidant potential, and reduced risk of certain cancers, cardiovascular disease (CVD), and metabolic syndrome.

Kombucha has enjoyed increasing popularity over the past decade. It is a fermented beverage that dates back thousands of years as a remedy for various health problems in East Asia. Today, you'll find it in supermarkets, health stores, and even some coffee shops. The fermentation of kombucha is responsible for its antioxidant, antimicrobial, and probiotic properties.

Utonga-kupsu, Hentak, and Ngari are three types of fermented fish traditionally consumed by the Manipuri people living in the North-Eastern part of India. This dish can be found in some supermarkets but more commonly in fish markets or health food stores. Fermented fish have been studied for their natural antioxidants and antimicrobial benefits.

Cottage cheese, commonly found in the dairy section of most grocery stores, may or may not contain probiotics. When shopping, look for brands with probiotics listed on the label. If you purchase a probiotic variety, you not only benefit from the health benefits of the probiotics, but you also get a good source of protein and calcium.

Apple cider vinegar is another easy-to-find food that may provide health benefits. But if you are seeking probiotic benefits, you should look for a brand that is unpasteurized and contains the “mother” which is the live culture of fermenting organisms. In addition to providing probiotics, apple cider vinegar may also help control blood sugar, aid in weight loss, and provide anti-microbial benefits.

Not all olives provide probiotic benefits. You'll need to specifically find fermented olives to gain those benefits. Generally, canned olives are not fermented. Fermented olives have been studied for their potential effects to ward off oxidative stress, improve lipoprotein metabolism, reduce inflammation, and manage blood pressure.

When looking for probiotic-rich pickled onions, seek out the fermented variety, not the canned variety. But onions, even if not fermented, are a healthy addition to most diets. They provide an antioxidant benefit to reduce oxidative damage to cells and may have anti-inflammatory benefits as well.

Pickled beets can be purchased in many supermarkets but can also be made at home. If buying them at your local market, look for a fermented variety if you want probiotic benefits. This usually means avoiding canned beets. Fermented beets contain Lactobacillus plantarum and can be made with ginger, garlic, and/or salt for flavor.

Pickled cucumbers, aka pickles, are commonly found in grocery stores, but some varieties are more healthy than others. If you want probiotic benefits, look for those that are fermented but not canned, jarred, or made with vinegar. You can easily make them at home with sliced cucumbers, salt, and water. Like other pickled vegetables, pickled cucumbers may have antibacterial effects, help regulate intestinal bacterial populations, and promote health.

Some cereals have probiotics added to them. For example, you might see probiotic cultures such as inulin, palm oil, and bacillus coagulans GBI-30 6086 listed in the ingredients section of a food label. But you should read the product labels carefully to fully understand what you are buying. Inulin is actually a prebiotic, not a probiotic, and palm oil is not a probiotic at all. Some cereals include healthy ingredients, such as whole grains or almonds, but may also contain added sugars.

Certain cheeses may contain probiotics such as Swiss, provolone, Gouda, cheddar, Edam, and Gruyère. In general, you'll get probiotics from cheeses that are aged but not heated afterward. Generally, this won't be indicated on the package label, so you may have to speak to a cheesemonger to get details if you want cheese with probiotics.

Probiotic drinks include kombucha and kefir (previously mentioned). But there are also commercially produced beverages that are simply labeled "probiotic drinks." For example, Activia makes a probiotic yogurt drink that is commonly found in most grocery stores. Again, read labels to ensure that you are not getting ingredients that are less desirable, like saturated fat and added sugars, when purchasing a drink for probiotic benefits.

Probiotics are living organisms. They can be found in foods that have undergone fermentation. Fermentation is a chemical process in which a microorganism converts starches or sugars into an alcohol or an acid.

Some foods are fermented in order to make them last longer. Others are fermented to improve their taste or texture. Meat, fish, dairy products, vegetables, soybeans, legumes, cereals, and fruits are all types of food that might be fermented.

Eating naturally fermented foods may help provide the microbiome with some beneficial bacteria.

It may not be difficult to incorporate foods with probiotics. Since there are so many probiotic foods to choose from, you should be able to find something to suit your tastes. It might also be a good opportunity to try new fermented foods.

Fermentation doesn’t always mean that a food has a significant amount of probiotics. Some fermented foods contain more live organisms than others. Read food packaging to learn how many different strains of bacteria are in the food you eat.

The number of bacteria in any one food can vary due to a number of factors. The number of bacteria is measured in colony-forming units (CFUs), which are the number of living cells. CFUs are not usually listed on food packaging.

Even within a food type, one brand or product may contain more than another. So, it is difficult to identify a single food with the most probiotics. However, yogurt and kefir are often associated with providing optimal probiotics.

One study showed that kefir may contain anywhere up to 850 million CFUs. For yogurt to be considered a probiotic food, it must show “live and active cultures” on the label and must contain 100 million CFUs. Sometimes, they may contain more.

Frozen yogurt may also contain probiotics, but they only need to contain 10 million CFUs to receive the “live and active cultures” label.

The benefits of probiotics are widely promoted, but not all of these benefits are supported by strong clinical evidence. Still, researchers have been able to identify certain potential advantages of consuming probiotic foods.

Benefits include:

Probiotics can be acquired through foods or supplements, both of which are valid ways to get good bacteria, but there are some differences to consider when deciding on an eating plan or a supplement.

There is a lack of research and data that compares probiotic supplements and probiotic foods. However, foods that contain probiotics may make their way through the digestive system more effectively. Plus, they have the benefit of containing other nutrients.

There is a lack of research and data that compares probiotic supplements and probiotic foods. However, foods that contain probiotics may make their way through the digestive system more effectively. Plus, they have the benefit of containing other nutrients.

Probiotics that are eaten in fermented foods can have a significant effect on the microbiome. One study compared a high-fiber diet to one that included fermented foods such as yogurt, kefir, fermented cottage cheese, kimchi and other fermented vegetables, vegetable brine drinks, and kombucha tea.

After 10 weeks, the people who ate more fermented foods had more good bacteria in their microbiome and decreased markers of inflammation.

Whether you decide on food or supplements will depend on factors like food preferences, the reason for taking the probiotic, and recommendations from your healthcare providers.

Adding foods that contain probiotics to your diet is a good idea, but if that's not an option for you, consider taking supplements. Before starting a supplement, it is important to consult a healthcare provider.

Foods that contain probiotics are becoming more common. They can usually be found at the grocery store. Health food stores may also have more specialized probiotic foods.

Always read food labels when shopping for probiotic foods such as yogurt or kombucha, sauerkraut. Look out for additives that can cause possible health issues, such as emulsifiers that may be added to yogurts, excess salt added to sauerkraut, or added sugars in kombucha.

Eating a variety of foods that are fermented and contain probiotics will help in getting exposure to a wide variety of good bacteria. Adding foods that contain probiotics to each meal can be helpful in making sure they become part of a regular eating plan.

Probiotics may cause symptoms such as bloating and gas, but adding them slowly to your diet can help minimize side effects, including stomach upset.

You might also enjoy making your own fermented foods, which can be made to your taste. Plus, making your own will ensure these foods are on hand because they often have a long shelf life.

Some foods contain live, beneficial bacteria and yeasts that are created during the fermentation process. The type and number of probiotics in fermented foods is highly variable. It’s important to check food labels to ensure that a food does contain probiotics. Adding probiotic foods to the diet slowly can help in avoiding any digestive symptoms that higher amounts of probiotics may cause.

Azizi NF, Kumar MR, Yeap SK, Abdullah JO, Khalid M, Omar AR, Osman MA, Mortadza SAS, Alitheen NB. Kefir and Its Biological Activities. Foods. 2021 May 27;10(6):1210. doi:10.3390/foods10061210

Hadjimbei E, Botsaris G, Chrysostomou S. Beneficial Effects of Yoghurts and Probiotic Fermented Milks and Their Functional Food Potential. Foods. 2022 Sep 3;11(17):2691. doi:10.3390/foods1117269

Savaiano DA, Hutkins RW. Yogurt, cultured fermented milk, and health: a systematic review. Nutr Rev. 2021 Apr 7;79(5):599-614. doi:10.1093/nutrit/nuaa013

Saleem GN, Gu R, Qu H, et al. Therapeutic potential of popular fermented dairy products and its benefits on human health. Front Nutr. 2024;11:1328620. doi:10.3389/fnut.2024.1328620

American Institute for Cancer Research. Probiotic Frozen Yogurt

Subali D, Christos RE, Givianty VT, Ranti AV, Kartawidjajaputra F, Antono L, Dijaya R, Taslim NA, Rizzo G, Nurkolis F. Soy-Based Tempeh Rich in Paraprobiotics Properties as Functional Sports Food: More Than a Protein Source. Nutrients. 2023 Jun 1;15(11):2599. doi:10.3390/nu15112599

Allwood JG, Wakeling LT, Bean DC. Fermentation and the microbial community of Japanese koji and miso: A review. J Food Sci. 2021 Jun;86(6):2194-2207. doi:10.1111/1750-3841.15773

Saeed F, Afzaal M, Shah YA, Khan MH, Hussain M, Ikram A, Ateeq H, Noman M, Saewan SA, Khashroum AO. Miso: A traditional nutritious & health-endorsing fermented product. Food Sci Nutr. 2022 Sep 15;10(12):4103-4111. doi:10.1002/fsn3.3029

Shahbazi R, Sharifzad F, Bagheri R, Alsadi N, Yasavoli-Sharahi H, Matar C. Anti-Inflammatory and Immunomodulatory Properties of Fermented Plant Foods. Nutrients. 2021 Apr 30;13(5):1516. doi:10.3390/nu13051516

Kim MS, Yang HJ, Kim SH, Lee HW, Lee MS. Effects of Kimchi on human health: A protocol of systematic review of controlled clinical trials. Medicine (Baltimore). 2018 Mar;97(13):e0163. doi:10.1097/MD.0000000000010163

Esatbeyoglu T, Sarikaya Aydin S, Gültekin Subasi B, Erskine E, Gök R, Ibrahim SA, Yilmaz B, Özogul F, Capanoglu E. Additional advances related to the health benefits associated with kombucha consumption. Crit Rev Food Sci Nutr. 2024 Jun;64(18):6102-6119. doi:10.1080/10408398.2022.2163373

Singh SS, De Mandal S, Lalnunmawii E, Senthil Kumar N. Antimicrobial, antioxidant and probiotics characterization of dominant bacterial isolates from traditional fermented fish of Manipur, North-East India. J Food Sci Technol. 2018 May;55(5):1870-1879. doi:10.1007/s13197-018-3103-4

University of Chicago Medicine. Debunking the health benefits of apple cider vinegar.

Montagano F, Dell'Orco F, Prete R, Corsetti A. Health benefits of fermented olives, olive pomace and their polyphenols: a focus on the role of lactic acid bacteria. Front Nutr. 2024 Sep 18;11:1467724. doi:10.3389/fnut.2024.1467724

Dorrigiv M, Zareiyan A, Hosseinzadeh H. Onion (Allium cepa) and its Main Constituents as Antidotes or Protective Agents against Natural or Chemical Toxicities: A Comprehensive Review. Iran J Pharm Res. 2021 Winter;20(1):3-26. doi:10.22037/ijpr.2020.112773.13940

Tan X, Cui F, Wang D, Lv X, Li X, Li J. Fermented Vegetables: Health Benefits, Defects, and Current Technological Solutions. Foods. 2023 Dec 21;13(1):38. doi:10.3390/foods13010038

Purely Elizabeth. Honey Almond Granola. Food Label

Harvard Health Publishing. Is cheese a healthy source of probiotics?

Harvard Health Publishing. Fermented foods for better gut health.

Rosa DD, Dias MMS, Grześkowiak ŁM, Reis SA, Conceição LL, Peluzio MDCG. Milk kefir: nutritional, microbiological and health benefits. Nutr Res Rev. 2017;30:82-96. doi:10.1017/S0954422416000275.

Lisko DJ, Johnston GP, Johnston CG. Effects of dietary yogurt on the healthy human gastrointestinal (GI) microbiome. Microorganisms. 2017;5:6. doi:10.3390/microorganisms5010006.

National Institutes of Health. Office of Dietary Supplements. Probiotics.

Homayoni RA, Vaghef ME, Alipoor B, Vaghef ML. The comparison of food and supplement as probiotic delivery vehicles. Crit Rev Food Sci Nutr. 2016;56:896-909. doi:10.1080/10408398.2012.733894

Wastyk HC, Fragiadakis GK, Perelman D, et al. Gut-microbiota-targeted diets modulate human immune status. Cell. 2021;184:4137-4153.e14. doi:10.1016/j.cell.2021.06.019.

Bourrie BCT, Willing BP, Cotter PD. The microbiota and health promoting characteristics of the fermented beverage kefir. Front Microbiol. 2016;7. do:10.3389/fmicb.2016.00647.

Harvard Medical School. Fermented foods can add depth to your diet.

By Amber J. TrescaTresca is a writer and speaker who covers digestive conditions, including IBD. She was diagnosed with ulcerative colitis at age 16.