15 Best Probiotic Foods for Boosting Gut Health

From the traditional German Sauerkraut to the Korean Kimchi and the Japanese Miso, probiotic foods are a part of every culture on the globe.

Probiotic foods are natural sources of ‘good’ bacteria. Probiotics are live organisms that offer us a multitude of health benefits.

They aid in digestion, boost immunity, and help ward off infections. Probiotics break down the food we eat and make the nutrients more available for absorption. They even synthesize many nutrients such as B-vitamins and vitamin K.

Before getting to the list of popular probiotic foods, let’s take a look at the potent strains of beneficial microorganisms that aid our health. The presence of one or more of these strains in a food item is what makes it probiotic.

Potent strains in Probiotic food

Probiotics are generally identified by their specific strain. This includes the genus, the species, and the subspecies. The seven core genera of microbial organisms that are usually found in probiotic food and supplements are (1):

Lactobacillus
Bifidobacterium
Saccharomyces
Streptococcus
Enterococcus
Escherichia
Bacillus

Amongst them, Lactobacillus and Bifidobacterium are the most recognized genera in probiotics. The former colonizes the small intestine while the latter resides in the large intestine.

15 Most Popular Probiotic Foods

Most probiotic foods tend to be fermented. In fact, fermentation is one of the oldest food preservation techniques used by humanity. Most of the time, the beneficial organisms are naturally present in the food being used for fermentation.

Given the right conditions to thrive in – a warm temperature, protected from light, and given a suitable medium to feed on – they multiply rapidly. They feed on the sugar, starch, and fibers to create organic acid which in turn helps preserve the food for longer.

To ensure you enjoy the health benefits of probiotics, you need to consume the food along with the live organisms. Heating or cooking these foods destroys the organisms.

1. Yogurt

Yogurt is, no doubt, the most popular one among probiotic foods. From thick Greek yogurt in various flavors to spicy lassi and curd raitas, yogurt is used as a versatile ingredient, in various cuisines, across the world.

The probiotic bacteria in yogurt include Lactobacillus delbrueckii, Lactobacillus bulgaricus, and Streptococcus thermophilus (2). Nowadays, yogurt is specifically cultured using Lactobacillus acidophilus and Bifidobacterium bifidus to ensure maximum therapeutic benefits.

Yogurt helps in relieving gastrointestinal problems such as constipation. Those who can’t drink milk due to lactose intolerance safely take yogurt. Yogurt can be made using the milk from various animals – sheep yogurt, goat yogurt, and cow yogurt.

Although yogurt made from cow’s milk is commonly used, sheep yogurt is considered superior in terms of its protein content. It is also said to be the best for those who suffer from lactose intolerance.

2. Sauerkraut

Sauerkraut is a popular dish in Germany. Finely sliced raw cabbage is fermented by yeast and lactobacillus bacteria that are naturally found in cabbages (3). Lactic acid is formed as these probiotics ferment the sugars present in the cabbage leaves. This gives Sauerkraut its distinct sour taste and smell.

Sauerkraut is rich in vitamin C and K. It is loaded with fiber and iron. The probiotics in Sauerkraut improve both digestion and absorption of the nutrients in this lacto-fermented vegetable.

Nowadays many types of sauerkraut are available in the market. While purchasing make sure to avoid the pasteurized ones as this process kills most of the probiotic bacteria.

3. Kimchi

A traditional Korean food, Kimchi can now be found in every country’s supermarket. Made using cabbage and other vegetables such as radish, green onion, Kimchi is a pickled form of sauerkraut with plenty of spices added to it (4).

Traditionally, Kimchi was mixed and left to ferment in large kimchi pots which were buried underground for the winter season. This process of fermentation could preserve kimchi for a year. Nowadays, quick and easy Kimchi recipes can be found online.

Kimchi can be eaten on its own or incorporated into soups and salads. It has plenty of antioxidants, vitamins, minerals such as iron, vitamins B6, and vitamin K. This fermented Korean side contains Lactobacillus bacteria that help improve gastrointestinal disorders. Kimchi has anti-inflammatory properties that reduce your risk of cardiovascular diseases (5).

4. Kombucha

Kombucha is a kind of fermented tea. It is made from a mixture of black or green tea with sugar. It is fermented with SCOBY (a symbiotic colony of bacteria and yeast).

Kombucha has epigallocatechin-3-gallate (EGCG), an antioxidant, normally found in green tea. This increases metabolism and boosts weight loss. Thus, kombucha contains the goodness of green tea, as well as, the benefits of probiotic bacteria.

The potent strain of probiotic bacteria in kombucha tea is lactic acid bacteria (LAB). Kombucha supports digestion and helps with gastrointestinal problems (6).

5. Miso

This is a traditional probiotic recipe from Japan. Miso is a fermented soybean paste that contains probiotics. A mold called koji (Aspergillus oryzae) is used for this process. Miso is nutritionally rich in a variety of nutrients including vitamin A, vitamin K, niacin, folate, vitamin B12, and choline (7).

Miso imparts a salty, umami flavor to soups and salads. It is also used for marinating fish. There are three types of miso – white, yellow, and red. Red miso is fermented for up to three years and has a strong, pungent taste.

If you are allergic to soybean, you can try out miso made from wheat, millet, and other combinations of grains and beans.

6. Kefir

Kefir is a drink made of fermented milk. It has the consistency of thin yogurt and can be made from cow, buffalo, sheep, goat, or camel milk. Kefir is extremely nutritious and loaded with probiotic health benefits (8).

Kefir is rich in bioactive compounds that make it far from superior to regular yogurt. It mostly contains lactic acid bacteria, especially Lactobacillus kefiri. Those allergic to milk kefir can try water kefir to enjoy the health benefits offered. Water kefir is usually available in different flavors.

Kefir helps boost your immunity, aids in digestion, and improves bone health (9).

7. Tofu

Tofu is also known as bean curd. It is made from condensed soya milk or soybean curd.

Tofu is one of the most nutrient-dense probiotic foods. Rich in protein, vitamin B1, iron, calcium, manganese, and phosphorus, tofu is a great source of protein for vegetarians and vegans (10).

The probiotic bacteria present in tofu is lactic acid bacteria (LAB). The soy isoflavones in Tofu lowers the risk of heart disease (11).

8. Traditional buttermilk

Buttermilk does not actually contain butter. It is a byproduct of butter making. Buttermilk is the liquid that is leftover from vigorously churning the milk cream for making homemade butter.

Traditional buttermilk contains live cultures of lactic acid bacteria that are great for reactivating your gut microflora. Buttermilk taken with meal aids in digestion and gives a calming effect (12).

But these days processed buttermilk is not as nutritious as the traditional ones. They may not contain sufficient probiotic bacteria to provide health benefits associated with buttermilk. Check labels to make sure it has live cultures. Buttermilk can be easily made at home.

9. Tempeh

Tempeh is a Javanese dish made from fermented soybean. It is made in a cake form and is often used as a meat substitute. Tempeh is a complete protein source with all 9 essential amino acids. It is rich in minerals such as magnesium, potassium, and iron.

Tempeh is fermented using a tempeh starter that contains a fungus known as Rhizopus oligosporus (13). As a result, the nutritional composition of soybean increases dramatically.

It has a nutty flavor and a firm texture. Marinated and baked tempeh cubes make a delicious snack. You can crumble the tempeh to make tasty sandwich fillings.

10. Acidophilus milk

Acidophilus milk is a probiotic drink made with Lactobacillus acidophilus. This is a species of gram-positive bacteria that are naturally found in your gut. There are various brands of acidophilus milk in the market. You may be able to buy them from your local grocery shops.

Acidophilus milk helps reduce cholesterol, prevent diarrhea, and can improve Irritable bowel syndrome (IBS). It is usually taken to treat vaginal inflammation and several digestive problems (14).

11. Natto

Natto is a traditional food of the Japanese. It is also made by fermenting soybeans. The bacteria Bacillus subtilis, present in soybean, causes this fermentation.

Natto is often eaten for breakfast by the Japanese, along with rice, karashi mustard, soy, and bunching onion.

Natto is highly nutritious. It contains vitamin K2, protein, vitamins, and minerals. The enzyme that is present in natto is nattokinase. It works as a blood thinner and helps lower blood pressure. This enzyme has also been found to reduce the risk of stroke and heart attacks (15).

12. Aged cheese

Aged cheese such as cheddar, gouda, Edam, Gruyere, and mozzarella also contain healthy probiotics. During the cheese-making process, they are never treated with heat (16), (17). Made from unpasteurized milk, these varieties of cheese retain plenty of beneficial microorganisms.

Amongst them, Gouda delivers the most probiotics, followed by blue cheese and Roquefort. Another great source of probiotic bacteria is feta cheese. It contains Lactobacillus plantarum which is known to have anti-inflammatory compounds.

13. Kvass

Kvass is a fermented drink popular in the Slavik and Baltic regions. It is usually made from rye bread. Kvass can also be made from beetroot and/or other vegetables. The taste is very similar to kombucha tea.

The color of the Kvass depends on the ingredients used to prepare it. Kvass is rich in vitamin B12, manganese, copper, and magnesium.

Kvass helps repopulate the gut microflora, increase nutrient absorption, boost immunity, reduce inflammation, and even improves mood (18).

The potent strains of Lactobacillus casei and Leuconostoc mesenteroides are dominant in Kvass. This drink is not only a great source of probiotic bacteria, it also has prebiotics which acts as the fodder for the good bacterias to feed on.

14. Skyr

Skyr is a cultured Icelandic drink made from skimmed milk. It is smooth and creamy, mildly tart with a hint of sweetness. Traditionally, ewe’s milk was used to make Skyr. But now Skyr is usually made from cow’s milk.

Although it is similar to yogurt, Skyr has a different texture. It is also more nutrient-dense than yogurt or buttermilk. It is pretty high in protein. Skyr is low in calories but high in vitamins and minerals (19).

15. Fermented pickles

Pickling has been used as a preservation technique since ancient times. Pickles are made using brine that contains probiotic bacteria.

Enterococcus faecalis, Lactobacillus brevis, Lactobacillus plantarum, and Leuconostoc mesenteroides are some of the probiotic microbes identified in fermented pickles (20).

Fermented pickles help restore electrolyte balance, treat muscle cramps, control blood sugar, and are a rich source of antioxidants. You can pickle almost anything – vegetables, fruits, meats, fish, and so on.

Takeaways

Every country has incorporated probiotic food into its diet in some form or the other. Some of them such as yogurt, kimchi, miso, tempeh, traditional buttermilk, and kefir have permeated into cuisines globally, while others such as Kvass, Skyr, and Kanji have remained confined to their land of origins.

Probiotic foods contain live colonies of good bacteria. Most probiotic foods contain Lactobacillus species. These can dodge the corrosive environment of acid and bile in the digestive system to reach your gut. They help maintain the dominance of beneficial bacteria in your gut.

Most fermented foods contain sufficient amounts of live bacteria to replenish the gut microflora. Make sure to add these probiotic foods to your diet regularly.