22 Best Probiotic Foods For Gut Health

Best Probiotic Foods For Gut Health. Probiotics are naturally occurring microorganisms in the digestive tract that provide health benefits when consumed.

Probiotics, which are typically beneficial bacteria, provide a plethora of powerful benefits for gut health and inflammation reduction.

They can help with digestive health, depression, and heart health. According to some studies, they can even improve the appearance of your skin.

Probiotics are commonly obtained through supplements, but they can also be obtained through fermented foods.

22 Best Probiotic Foods For Gut Health

1. Natto

Natto is a probiotic-rich fermented soybean product. Bacillus subtilis is a bacterial strain found in it.

Natto is a common ingredient in Japanese cuisine. It is typically served with rice for breakfast.

Natto is also high in protein and vitamin K2, both of which promote bone and cardiovascular health.

2. Pickled cucumbers

Pickles are cucumbers that have been pickled in a salt and water solution.

They are allowed to ferment for a period of time using their own naturally occurring lactic acid bacteria. They become sour as a result of this process.

Pickled cucumbers are high in probiotic bacteria, which may help with digestive health. They are low in calories and high in vitamin K, which is necessary for blood clotting.

3. Kombucha

Kombucha, a fermented beverage made from black or green tea, sugar, yeast, and bacteria, is touted for its health benefits, including improved digestion.

A friendly colony of bacteria and yeast ferments this popular tea. It is popular in many parts of the world, particularly in Asia. You can even buy it online.

4. Kefir

Kefir is a milk drink that has been fermented. It contains more probiotics than yogurt and is often tolerated by people who are lactose intolerant.

This fermented milk beverage contains a variety of beneficial bacteria and yeast strains.

It has antimicrobial and anti-cancer properties and has been shown to improve digestion.

5. Miso

Miso is a popular Japanese seasoning made from fermented soybean paste.

It is high in several essential nutrients and may lower the risk of cancer and stroke, particularly in women.

The paste comes in a variety of flavors and is frequently used in miso soup. It’s also high in B, E, K, and folic acid.

6. Yogurt

It is one of the best sources of probiotics because it is made from milk that has been fermented by lactic acid bacteria and bifidobacteria, both of which are friendly bacteria.

Yogurt consumption has been linked to a variety of health benefits, including improved bone health. It’s also good for people who have high blood pressure.

It may help reduce antibiotic-induced diarrhea in children. It can even help with irritable bowel syndrome symptoms.

7. Tempeh

Tempeh is made from fermented soybeans. It forms a firm patty with a flavor that has been described as nutty, earthy, or mushroom-like.

Tempeh is a popular meat substitute due to its high protein content. The fermented soybean product contains probiotics and is high in vitamin B12.

8. Soymilk

Probiotics may be present in fermented soy milk, and other soy milk products may be fortified with probiotics for added health benefits.

9. Kimchi

It is a spicy Korean side dish made by fermenting vegetables, including cabbage, with probiotic lactic acid bacteria.

It lowers cholesterol, promotes brain health, and boosts immunity. Kimchi made from cabbage contains a lot of vitamins and minerals, such as vitamin K, B2, and iron.

10. Sauerkraut

Sauerkraut is fermented cabbage that has been finely shredded by lactic acid bacteria.

It also contains a lot of fiber, vitamins, and antioxidants, but it’s high in sodium. It is one of the oldest traditional foods and is popular throughout the world, particularly in Europe.

11. Skyr

This Icelandic dairy product is made by fermenting skim milk and contains probiotic cultures that are similar to those found in yogurt.

It also has a low calorie and fat content while being high in protein and other nutrients.

12. Lassi

A lassi is a popular drink in India and Pakistan that is made with fermented yogurt and fruits such as mango and contains a lot of probiotics.

13. Turshi

This pickled vegetable blend, which includes carrots, celery, peppers, and other vegetables, is popular in Middle Eastern and Balkan cuisine and is high in probiotics.

14. Kvass

Kvass is known for its blood and liver cleansing properties, as well as its mild sour flavor, and is made with Lactobacilli probiotics.

Traditionally, it was made by fermenting rye or barley, but in recent years, it has been created using probiotic fruits and beets, as well as other root vegetables such as carrots.

15. Apple cider vinegar

Apple cider vinegar can help boost probiotic intake in addition to controlling blood pressure, lowering cholesterol, improving insulin sensitivity, and even enhancing weight loss.

To maximize your results, drink a small amount each day or use it as a salad dressing.

16. Umeboshi

Unripe ume fruit is used to make these Japanese fermented plums. Umeboshi can be eaten whole, as a paste, or stored in vinegar.

17. Balsamic vinegar

Acetic acid is the main component of balsamic vinegar, and studies show that it contains probiotic bacteria strains that can improve gut health and the immune system.

18. Soy sauce

Soy sauce, despite being a fermented food, is not always a probiotic unless specifically labeled as such.

However, research suggests that it and other fermented foods may also have digestive health benefits.

19. Bottled probiotic drinks

Picking up one of the many probiotic drinks available, such as juices, teas, kombucha, and smoothies, is an easy way to get a probiotic boost.

20. Brine-cured olives

Brine-cured olives are an excellent source of probiotics. As with the salted gherkin pickles, choose an organic product first.

21. Buttermilk

Buttermilk is made by combining nonfat or low-fat milk with a bacteria culture. As a result, a tart, fermented liquid thicker than milk is produced.

Buttermilk can be used to lighten pancake batter and is the secret ingredient in coleslaw that gives it a creamy, tangy flavor.

Choose a container with an “active cultures” label to ensure that you’re getting probiotic-rich buttermilk.

22. Soft and aged cheese

Certain cheeses, especially those made from unpasteurized milk, can be a good source of probiotics.

Unpasteurized milk is permitted only if the cheese is aged for 60 days.

Aged cheeses, such as Parmigiano Reggiano, cottage cheese, or any artisanal cheese available at your local farmers’ market, are high in microorganism cultures, which help to improve the gut microbiome.


You can eat a variety of the Best Probiotic Foods for Gut Health. This includes a wide range of fermented soybeans, dairy products, and vegetables. 22 of them are mentioned here, but there are many more.

If you are unable or unwilling to consume any of these foods, you can take a probiotic supplement. Probiotic supplements can be purchased online. Before beginning any new supplement, consult with your doctor.

Probiotics from both foods and supplements can significantly impact your health.

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