Figuring out what keeps your gut happy can feel like a guessing game. But probiotics — the beneficial microbes found in certain foods and supplements — have emerged as one potential way to support your gut microbiome.
When harmful microbes outweigh the beneficial ones, probiotics can help restore balance. 12 Here are five probiotic-rich foods to try.
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Kefir is a fermented milk beverage that contains many probiotics. It’s made by mixing milk with fermented kefir grains, which are a culture of yeast and lactic acid bacteria. The fermentation process introduces a mix of bacteria and yeast that serve as probiotics.3
Kefir has a tangy taste and can be described as a type of drinkable yogurt. You can have it on its own or as a smoothie add-in. It’s also a good source of protein and calcium and is often fortified with vitamin D.4 Because of how it’s processed, it’s usually quite low in lactose, so most people with lactose intolerance can tolerate kefir.
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One of Korea’s most popular foods, kimchi has more recently gained ground in the U.S. as people have become more interested in probiotics. It’s a condiment made of fermented vegetables.
Often, it includes cabbage, radishes, cucumbers, and onions. It’s especially high in lactic acid bacteria, one type of probiotic. Kimchi can range from mild to spicy.5
Studies have found that fermented kimchi helps decrease the concentration of potentially harmful gut bacteria and promotes healthy blood glucose, blood pressure, and cholesterol levels.5
Not only is kimchi a good source of probiotics, but it’s also rich in fiber—another key nutrient for gut health. Fiber also supports healthy cholesterol and blood sugar levels, further enhancing the benefits of kimchi.6
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Kombucha is a carbonated, fermented beverage made from tea, sugar, yeast, and bacteria. It is often fermented with fruit to add flavor. Active yeast transforms sugar during fermentation, so there is a small amount of alcohol in it.
Research has demonstrated many potential benefits of kombucha, but more studies are needed to confirm the findings. One study found that certain types of kombucha can be good for your health thanks to their probiotics, vitamins, and antioxidants, but they aren’t well regulated.7
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Sauerkraut is a traditional Chinese dish that is also popular in many parts of Europe and the U.S. It’s somewhat similar to kimchi, except it’s made only from cabbage. The cabbage is fermented in lactic acid bacteria, which serves as a probiotic.
One study found that sauerkraut maintains most of its beneficial bacteria throughout the fermentation process and packaging, making it a great probiotic food.8
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One of the most common food sources of probiotics is yogurt. It’s a fermented milk product, similar to kefir. It’s made by heating milk, adding bacteria, and letting it ferment for a few hours.
Most yogurt containers list the probiotics they contain so you can see the specific strains they’ve added during the fermentation process. Lactobacillus and Bifidobacterium are the most common species.
Yogurt, especially Greek or Icelandic Skyr yogurt, is also a good source of protein, calcium, and vitamin D.9