Top 20 Probiotics Foods To Try

If you've heard the buzz about probiotics and wondered what all the fuss is about, you've come to the right place. Probiotics are powerful, beneficial microorganisms that play a crucial role in our health, particularly when it comes to supporting our gut health.

Think of them as the superheroes of your digestive system, constantly working to balance the “good” and “bad” bacteria, support digestion, maintain immune function, and even aid weight loss. 

Today, we'll delve into the delicious world of probiotic foods and share our top 20 picks.

What Are Probiotic Foods?

Probiotic foods are jam-packed with live, beneficial bacteria. Yes, you read that right — not all bacteria are out to get us. Some are absolutely essential for our well-being. These food sources offer a natural way to introduce friendly microorganisms into your body. 

While taking probiotic supplements like our Big Brain Probiotics® can be a great way to ensure you get a daily dose of these good guys, integrating probiotic-rich foods into your diet is another tasty approach to supporting gut health.* 

Plus, these foods often come with other nutritional benefits like fiber, protein, and essential vitamins. So next time you plan your meals, why not add probiotic power to the mix?

Why Consume Probiotic Foods?

Probiotic foods and your gut health share a strong bond. Your diet plays a key role in defining the state of your gut microbiome — the community of microorganisms living in your digestive tract. Eating various probiotic-rich foods can help ensure a diversity of bacterial species, which is one of the keys to a healthy microbiome.

Remember, a happy gut doesn't just mean smooth digestion and less bloating. It's also tied to numerous other aspects of your health, from your immune system to your mood and even the health of your skin. Probiotic foods, with their wealth of beneficial bacteria, are like a spa day for your gut. 

The Top 20 Probiotic Foods To Try

With so many probiotic foods out there, there’s bound to be one that will fit your taste buds. Here are our top picks you can choose from.

1. Yogurt

Yogurt is arguably the best-known probiotic food and is made by fermenting milk with beneficial bacteria. Besides supporting gut health, it's rich in protein and calcium, making it a healthy and tasty snack.

2. Kefir

Kefir is a fermented milk beverage similar to yogurt but packs more probiotics. Its tangy flavor and smooth texture make it an excellent choice for adding to smoothies, supporting your gut health, and aiding weight loss.

3. Sauerkraut

This gut-friendly food is essentially fermented cabbage. Sauerkraut is high in gut bacteria and is an excellent source of fiber, antioxidants, and vitamins, adding a delightful tang to salads and other dishes.

4. Kimchi

A spicy Korean dish typically made from fermented cabbage and radish, kimchi introduces a healthy dose of probiotics and vitamin C to your diet, along with a spicy kick that'll elevate any meal.

5. Miso

This savory paste, derived from fermenting soybeans with salt and koji (a type of fungus), is loaded with probiotics and beneficial enzymes. Add it to soups or sauces for a touch of Japanese flair.

6. Tempeh

Tempeh is a fermented soybean product abundant in good bacteria, protein, and dietary fiber. Its hearty texture and nutty flavor make it an excellent meat substitute, particularly in a stir-fry.

7. Kombucha

This fermented, fizzy tea has become a health enthusiast's favorite. Brimming with live bacteria, this refreshing drink can be enjoyed anytime, aiding your overall health and digestive system.

8. Pickles

Pickles (fermented cucumbers) are a tangy snack rich in probiotics. Be sure to choose pickles fermented in brine, as vinegar pickles don't have the same probiotic benefits.

9. Traditional Buttermilk

As the leftover liquid from butter-making processes, traditional buttermilk is loaded with probiotics. Its creamy texture and tangy taste can enhance baked goods or smoothies, and it's also generally suitable for those lactose intolerant.

10. Sourdough Bread

Using naturally occurring Lactobacilli and yeast, sourdough bread is a probiotic-rich food. Its unique tanginess is beloved by many, and it's an excellent dietary choice for promoting a healthy gut.

11. Natto

Natto, a traditional Japanese food made from fermented soybeans, provides a strong flavor, sticky texture, and an abundance of probiotics and proteins. It is well-suited to promoting good bacteria and digestive health.

12. Gouda Cheese

The fermentation process blesses Gouda, among other aged cheeses, with probiotics. It's a creamy delight for your taste buds and a boon for your gut health.

13. Kvass

Kvass, a Slavic drink made from fermented rye bread, offers probiotics and a tangy flavor. It's a refreshing, gut-friendly beverage that aids your digestive system.

14. Apple Cider Vinegar

Apple cider vinegar, when unpasteurized, contains probiotics and can help support a healthy gut. It's also versatile, with the ability to be used in everything from salad dressings to detox drinks.

15. Olives

Olives, when brine-cured, contain healthful probiotics. Plus, they’re packed with heart-healthy fats and make an excellent addition to salads and pasta or as a snack on their own.

16. Traditional Soy Sauce

Traditional soy sauce is fermented and contains probiotics. It adds a deep, savory flavor to a variety of dishes while providing probiotic benefits.

17. Brine-Cured Olives

Brine-cured olives are rich in probiotics and monounsaturated fats, making them a heart-healthy choice. They're a perfect snack or addition to Mediterranean-style dishes.

18. Cottage Cheese

Some brands of cottage cheese contain probiotics, making this food a gut-friendly addition to your diet. Besides, it's high in protein and incredibly versatile.

19. Fermented Salsa

Fermented salsa provides all the probiotic benefits of fermentation while still delivering that spicy kick we all love. A perfect partner for your chips or scrambled eggs.

20. Raw Milk Cheese

Raw milk cheeses, particularly aged ones, are rich in probiotics. These cheeses offer a host of flavors and can be an excellent addition to your meals or as a snack.

How Can You Incorporate Probiotic Foods Into Your Diet?

By now, you must be eager to incorporate these probiotic-rich foods into your diet. After all, who wouldn't want the superheroes of the gut microbiome fighting for their health daily? 

Here are a few easy tips to help you increase your probiotic intake seamlessly.

Start Your Day With a Probiotic Boost

A probiotic-rich breakfast is an excellent way to kick-start your gut health each day. Mix your favorite fruits into a bowl of yogurt or sip on a homemade kefir smoothie. If you're a fan of sourdough bread, how about a slice toasted with a spread of avocado?

Experiment With Fermented Foods in Your Recipes

A whole world of fermented foods is out there, ready to elevate your cooking. Add miso to your soups and broths, or incorporate tempeh into your stir-fry for a probiotic punch. A bit of sauerkraut or kimchi can also add an exciting twist to your salad.

Pair Probiotics With Prebiotics

Probiotics and prebiotics go hand-in-hand. Prebiotics are types of dietary fiber that feed the friendly bacteria in your gut. Foods like garlic, onions, bananas, and oats are excellent sources of prebiotics. So, don't forget to include them in your probiotic-rich meals.

Consider Probiotic Supplements

Finally, consider a probiotic supplement for those extra busy days when cooking a meal or preparing a drink is off the table. 

At Love Wellness, we offer high-quality probiotic supplements that are designed to support your gut health and overall wellness. They're a convenient and reliable way to ensure your gut gets all the beneficial bacteria it needs, no matter how hectic your schedule is.

Frequently Asked Questions (FAQs) About Probiotic Foods

We understand that the world of probiotic foods can bring up lots of questions. So, we've compiled a few frequently asked questions to help guide your journey toward a healthier gut.

Can You Still Consume Probiotic Dairy Products If You’re Lactose Intolerant?

Yes, you absolutely can. Many people with lactose intolerance can tolerate fermented dairy products like kefir and buttermilk because the fermentation process breaks down the lactose. However, each person is different, so start with small quantities and see how your body reacts.

What’s the Role of Bifidobacterium and Lactobacilli in Probiotics?

Bifidobacterium and Lactobacilli are two of the most common types of bacteria used in probiotics. They both play crucial roles in breaking down food in the gut, producing vital nutrients, and protecting against harmful bacteria. They're often found in yogurt, cheese, and other fermented foods.

Can You Overdo It With Probiotic Foods?

Like many things in life, balance is key. Consuming a variety of probiotic-rich foods can be beneficial, but it's still important not to overdo it. 

If you're new to these foods, start slowly and monitor how your body reacts. Some people may experience side effects like gas and bloating if they consume too many probiotics too quickly.

Wrap It Up

Empowering your gut health is a crucial step toward overall wellness. Probiotic foods offer an easy and delicious way to support your gut microbiome, strengthen your digestive system, enhance immunity, and promote well-being. 

From kimchi to kefir, there are myriad tasty options to explore. So, take a culinary leap, try these probiotic-rich foods, and give your gut the love it deserves.

Remember, at Love Wellness, we’re all about helping you create the best version of yourself from the inside out.

Sources:

Probiotics: What is it, Benefits, Side Effects, Food & Types | Cleveland Clinic

How to get more probiotics | Harvard Health

Want probiotics but dislike yogurt? Try these foods | Harvard Health

Health Benefits of Apple Cider Vinegar | Cleveland Clinic