Amy Archer, RDN, CLT, CHWC, registered dietitian nutritionist and owner of Wellness RD
Drew Ramsey, MD, board-certified psychiatrist, author, and mental health advocate
Probiotics may be a buzzword these days, but probiotic-rich foods have been part of our diet for thousands of years. Probiotics are beneficial, living microorganisms (including a variety of bacteria and yeasts) that multiply in foods through the process of fermentation—a common practice among ancient civilizations worldwide as a means of food preservation.
There have been various iterations of the word “probiotics” since it was first coined in 1960. The International Scientific Association of Probiotics and Prebiotics further defines probiotics as microorganisms that must be able to confer defined health benefits on the host and states that “only characterized strains with a scientifically demonstrated effect on health should be called probiotics.” However, for the purpose of this article, probiotics will be discussed in terms of their broader definition: as food sources that may include varying strains of live bacteria, which support the gut microbiome.
How Do Probiotics Work?
Probiotics help the body achieve and maintain a healthy balance of bacteria, especially in the lining of your gut. They can also help restore the “good” bacteria in your body that get wiped out after you take antibiotics (which, unfortunately, can’t differentiate between good bacteria and the ones that cause infection), ultimately protecting the gut from more harmful bacteria and strengthening the gut microbiome overall.
How Probiotics Benefit Your Brain and Body
Evidence shows that probiotics are extremely beneficial for overall health and wellness because of the role they play in the gut microbiome. Probiotics have been recognized for supporting digestive health, mental health, and overall immune function.
“Probiotics are not only beneficial for the gut, they can also be helpful for general health, as they can improve your immune system and reduce the risk of infections, aid in digestion, help ward off harmful microorganisms, assist with nutrient absorption, and even help with vitamin production,” says Amy Archer, RDN, CLT, CHWC, registered dietitian nutritionist and owner of Wellness RD.
More research is also emerging that shows the benefits of probiotics for mental health, due to the two-way connection between the gut and the brain, known as the gut-brain axis. In fact, the gut has even been called a “second brain” because of all the neurotransmitters it produces, including serotonin and dopamine, which help regulate mood.
“Components of the microbiome are central to mental health research and treatment,” says Drew Ramsey, MD, board-certified psychiatrist, author, and mental health advocate. “Mental health depends on the proper digestion of our food and the absorption of lots of different minerals and phytonutrients. New science shows active biological processes and communications between organisms that live in the gut and the rest of our body.”
What to Look for on Food Labels to Identify Probiotic Foods
The phrase “Live Active Cultures”The actual bacteria names in the list of ingredients (e.g. Bifidus, Streptococcus Thermophilus, Lactobacillus Acidophilus, or Lactobacillus Casei)Indications that the product has not been pasteurized after the introduction of live bacteria
Best Probiotic Foods
In short, the entire body benefits from a well-balanced, healthy gut, and one of the most effective ways to achieve a healthier gut is to consume more probiotic foods on a regular basis. Here are 23 of the all-time best probiotic food options to choose from (so you’ll never get bored).
Kefir
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Kefir is a fermented milk drink made from kefir grains, a living culture of bacteria and yeast. Originating in the Caucasus at the intersection of Asia and Europe, it’s one of the richest food sources of probiotics, as it’s fermented with both bacteria and yeasts. Kefir can be consumed alone as a beverage or even added to smoothies or overnight oats. Do you prefer plant-based foods? No problem. Kefir Lab makes a vegan coconut-based version with 17 different probiotic strains.
Acidophilus Milk
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Acidophilus milk is cultured with Lactobacillus acidophilus, a probiotic bacterium that helps maintain an acidic environment in the body, preventing the growth of harmful bacteria. In addition to its gut-health powers, acidophilus may treat yeast infections and eczema. To make sure you’re getting all the probiotic benefits, pass up the cartons labeled “sweet acidophilus” and look for the fermented kind, which has a tangy flavor similar to kefir.
Yogurt and Yogurt Drinks
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Cultures around the world have various versions of yogurt and yogurt beverages. Yogurt is made by heating milk, cooling it, and then combining it with two live cultures, Lactobacillus bulgaricus and Streptococcus thermophilus. Some yogurts may even contain other strains of beneficial bacteria, which will be listed in the ingredients. Whether you prefer plain or flavored yogurt, Greek yogurt, French yogurt, Icelandic skyr, lactose-free yogurt, or a yogurt drink such as Indian lassi, it’s likely to be a good source of probiotics. Just be mindful of added sugar, since some kinds of yogurt contain much more than others.
Cultured Cottage Cheese
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Cottage cheese is made by culturing milk with bacteria and then draining curds, but keeping them loose (not pressing them) to retain some of the whey. Not all cottage cheese contains probiotics, so look for ones with “Live Active Cultures” on the label.
Labneh
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Labneh is a thick and creamy Middle Eastern cheese made from strained yogurt. It’s strained even more than Greek yogurt, giving it a texture similar to cream cheese. As long as the labneh is made with yogurt that has live active cultures and is not heated, it retains the same probiotic benefits. Store-bought varieties are available, but it’s also very easy to make your own labneh at home!
Kimchi
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Kimchi is a traditional Korean side dish, or banchan, made by fermenting vegetables with probiotic lactic acid bacteria. It’s typically made with fermented Napa cabbage and daikon radish, and flavored with garlic, ginger, and Korean chilies. Kimchi has been a fundamental part of Korean cuisine and is frequently made at home. Due to its recognition as a superfood and its unparalleled flavors, it’s now become more mainstream and can be found in nearly every supermarket nationwide.
Sauerkraut
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Sauerkraut dates back to the Roman Empire and is thought to have been a part of the American diet since the country was founded. It also happens to be one of the best food sources of probiotics. Sauerkraut is made from salted cabbage that undergoes natural lacto-fermentation over time. The only ingredients needed to make sauerkraut are cabbage and salt, plus the right environment and time. The salt is a key ingredient since it brings out the water in the cabbage, creating a natural brine. Sauerkraut also offers a variety of other health benefits and can be the ultimate salty-crunchy condiment, making it a favorite among dietitians and chefs alike. Make it yourself or look in the refrigerated section of your grocery store for unpasteurized, store-bought varieties.
Kombucha
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One of the most popular fermented beverages, kombucha also dates back centuries. Kombucha is a lightly carbonated drink made with tea, sugar, and a symbiotic culture of bacteria and yeast (or SCOBY). Its flavor is generally sweet and sour or vinegary, although sweetness levels vary among different varieties (check the sugar content on the label). Although kombucha contains trace amounts of alcohol (about 0.5 percent ABV) due to the natural fermentation process, most brands are still legally considered nonalcoholic.
Certain Aged Cheeses
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Probiotics will be in cheeses that have been aged, but not pasteurized. Examples include Swiss, Gouda, Edam, Gruyere, and raw Cheddar.
Kvass
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Kvass is a low-alcohol (0.5 to 1 percent ABV) fermented beverage that originated in Northeastern Europe and has been around for centuries. When made from grain, it can have a similar taste to beer—but we highly recommend beet kvass, which has a balance of slightly salty, sweet, and earthy flavors. In addition to the benefits of the live bacteria (aka probiotics), you get extra nutrients from the beet itself.
Pickled Beets
Pickled beets add color, crunch, and tangy flavor—but again (say it with us), they won’t add probiotics unless you get the fermented kind, so check that label. Even more reasons to love beets: They contain fiber, antioxidants, and vitamin C.
Tepache
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Next to the supermarket fridges full of kombucha, you may start noticing another canned beverage called tepache. Tepache, which originated in Mexico and was first enjoyed by the Mayans, is made from fermented pineapple rind and traditionally sweetened with a sugar called piloncillo, or Mexican brown sugar. Tepache ferments for a shorter period of time than kombucha, so its taste is milder, and it has less alcohol.
Miso
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Miso is one of the most versatile food sources of probiotics. It’s made by mixing soybeans with a starter culture known as koji, a mold cultivated from rice. Over a period of months, the result is a delicious, umami-packed fermented paste that can be used in so many delicious dishes, including salad dressings and marinades; seasoning for soups, broths, and stews; and fish dishes. In addition to probiotics, miso is also a source of Vitamin K, manganese, zinc, and calcium, plus it’s a complete protein, meaning it has all the essential amino acids for health. For maximum probiotic benefits, use miso in raw food preparations or add it after cooking so the heat doesn’t destroy the good bacteria.
Natto
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Natto is a traditional Japanese food made from fermented soybeans. Not only does it contain probiotics, it’s one of the few sources of Vitamin K2, an important vitamin for bone and heart health because of its role in calcium metabolism and blood clotting. Natto is packed with umami flavor and has a unique texture—often described as slimy, sticky, and stringy—but if you’re open-minded, we encourage you to give it a go! Try a small amount (a little goes a long way) alongside rice and top with soy sauce and Japanese yellow mustard for the traditional experience. You can find natto in most Japanese or Asian specialty supermarkets in the refrigeration aisle or online.
Nama Shoyu
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Unlike most soy sauces, which are pasteurized, nama shoyu is a freshly pressed Japanese raw soy sauce. Because it’s unpasteurized, it retains the beneficial live bacteria and can be a source of probiotics.
Fermented Olives
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When you think about probiotics, olives may not immediately come to mind, but fermentation is one way in which freshly picked olives are turned into the briny fruits you know and love. To make sure you’re getting the probiotic kind, check the label to make sure the olives have been naturally fermented.
Sour Pickles
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Pickles that undergo lacto-fermentation are a great source of probiotics. However, many products labeled as pickled are not fermented but quick-pickled, meaning they’ve soaked in a sweet-salty, vinegary brine, but there’s no live active bacteria present (i.e., they may be delicious, but they aren’t probiotic). Check the label to make sure they’ve been truly fermented, or reach for sour pickles, which get their sour flavor from the natural fermentation process, rather than from vinegar.
Fermented Seaweed
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Seaweed is already recognized for its plethora of nutrients and environmental benefits, but fermentation gives it an extra nutritional boost. By combining gochujang with fermented kelp, for instance, it hits all the right notes and is a powerhouse probiotic food. If spice isn’t your thing, there are also gochujang-free options.
Fermented Hot Sauce
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Fermented hot sauce is made by—you guessed it—fermenting hot chili peppers. While many hot sauces are made by combining chil peppers with vinegar, salt, and sometimes additional spices, the probiotic kinds are made by mixing peppers with salt and water and storing in a sealed jar, resulting in lacto-fermentation. Check the label to make sure the sauce contains live active cultures, like the ones from Alive Ferments.
Fish Sauce
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A staple in East Asian and Southeast Asian cuisines, fish sauce is a seasoning liquid made by fermenting small fish (usually anchovies) and salt. The resulting sauce is the liquid byproduct from the salted fish. The fish can be fermented for several months or up to several years, resulting in live bacteria, unless the product has been pasteurized (again, check the label).
Umeboshi
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Umeboshi, commonly known as salted or pickled plums, are a mixture of fermented ume plums, salt, and red shiso (which gives it that distinctive red color). A traditional Japanese condiment, umeboshi is a great accompaniment for rice or richer meat-based dishes.
Fermented Girardiniera
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This pickled vegetable combo is a traditional Italian favorite and makes a tangy addition to sandwiches and salads. Here, too, you’ll want to make sure you’re getting a fermented variety that contains beneficial bacteria, like the Veggie Medley from Olive My Pickle—which, according to the company, contains a whopping 13 billion CFUs (or colony-forming units, used to measure live bacteria—more on that in the FAQ below) in just one 1/4 cup serving.
