The most widely-consumed fermented food is probably yogurt—but there are many other fermented foods, including miso, sauerkraut, buttermilk, cultured butted, kefir, and kombucha. If you’re shopping for fermented foods at the grocery, look for products labeled with the words “contains live cultures” or “contains active probiotics” to ensure that you are getting as many beneficial live microorganisms if possible.
The best probiotic foods for a healthy gut microbiome
1. Yogurt
As mentioned, yogurt is one of the most popular and readily available probiotic-rich foods. It is made by fermenting milk and is rich in Lactobacillus and Bifidobacterium, both which help to balance intestinal flora and promote digestion. For maximum benefits, choose natural yogurt—preferably organic—that doesn’t contain added sugars or artificial additives. Greek yogurt is usually the richest in probiotics thanks to its high concentration of protein and milk enzymes.
2. Kefir
Kefir is a fermented beverage similar to yogurt. Although non-dairy versions made from coconut exist, most kefir is derived from milk. Either way, kefir contains a variety of bacterial strains and yeasts, making it one of the richest sources of probiotics. The benefits of kefir go beyond reduced bloating and a strong immune system—it can also improve bone health due to its high calcium content.
3. Ripened cheeses
Aged cheeses such as parmesan, gouda, and cheddar contain natural probiotics, thanks to the fermentation process. Although they do not contain as many live microorganisms as yogurt or kefir, aged cheeses are still a good source of beneficial bacteria. They also offer another advantage: they are rich in calcium and fat-soluble vitamins, which contribute to bone health. Plus, aged cheese is delicious.
4. Apple cider vinegar
Not only is apple cider vinegar a popular blood-sugar balancing condiment, but it’s also rich in probiotics. Apple cider vinegar is fermented by acid acetic bacteria (AAB), which have beneficial properties for the gut. Consuming unpasteurized apple cider vinegar (preferably organic) helps promote the growth of good bacteria and improve digestion. It can also help balance pH levels in the body, contributing to a healthier microbiota.
5. Kimchi
Kimchi is a traditional Korean dish made from fermented cabbage or other vegetables and seasoned with spices such as chili, garlic, and ginger. During the fermentation process, Lactobacillus bacteria develop, enriching kimchi with probiotics. It is a food not only rich in probiotics, but also in vitamins and minerals, making it useful for boosting immunity and improving digestion.
6. Kombucha
Kombucha is a fermented tea-based beverage that contains beneficial bacteria and yeasts. Known for its detoxifying and anti-inflammatory properties, kombucha is also an excellent source of probiotics. Fermenting the tea with a “SCOBY”—symbiotic colony of bacteria and yeast— enriches the beverage with a variety of bacterial strains beneficial to gut health.
7. Miso
Miso, a fermented paste made from soybeans, is a staple in Japanese cuisine. Through fermentation with the fungus Aspergillus oryzae, miso is rich in probiotics and can support digestion, improve gut flora, and strengthen the immune system. It is especially useful in a vegetarian and vegan diet as a source of protein, B12, minerals, and—yes—probiotics.
8. Tempeh
Tempeh is another type of fermented soybean food, but unlike miso, it comes in a solid form similar to tofu. Fermentation of tempeh promotes the growth of probiotic bacteria, which improve digestion and contribute to a healthy microbiota. Tempeh makes a great source of plant protein and is rich in iron and calcium, making it especially ideal for those on a plant-based diet.
9. Sauerkraut
Sauerkraut is fermented cabbage that, like kimchi, contains Lactobacillus bacteria. This food is an excellent source of natural probiotics, as well as vitamin C and vitamin K. Consuming sauerkraut regularly can improve digestion and gut health, and may also promote immune system wellness.
10. Natto
This sticky food is often an acquired taste, but well-worth the adjustment phase thanks to its healthy properties. Made from soybeans fermented with the bacterium Bacillus subtilis, natto is a traditional Japanese food known for its high vitamin K2 content and high probiotic content. Natto aids digestion and can improve bone and cardiovascular health thanks to its natural protein and beneficial enzymes.
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