Probiotics are beneficial forms of gut bacteria that help stimulate the natural digestive juices and enzymes that keep our digestive organs functioning properly. In addition to taking a probiotic supplement, you can also support your probiotic intake through eating foods that are hosts to these live bacterium.
We all know of the great health benefits of probiotics, however, not all of us know how to take advantage of these health benefits. Below is a list I put together to outline the best probiotic foods for you to add to your diet. I would also recommend buying the organic version of all these probiotic foods.
1. Yogurt
One of the best probiotic foods is live-cultured yogurt, especially handmade. Look for brands made from goat milk that has been infused with extra forms of probitoics like lactobacillus or acidophilus. Goat’s milk and cheese are particularly high in probiotics like thermophillus, bifudus, bulgaricus and acidophilus. Be sure to read the ingredients list, as not all yogurts are made equally. Many popular brands are filled with High Fructose Corn Syrup, artificial sweeteners and artifical flavors.
2. Kefir
Similar to yogurt, this fermented dairy product is a unique combination of goat milk and fermented grains. High in lactobacilli and bifidus bacteria, kefir is also rich in antioxidants. Look for a good, organic version at your local health food shop.
3. Sauerkraut
Made from fermented cabbage (as well as other vegetables), sauerkraut is not only extremely rich in healthy live cultures, but also aids in reducing allergy symptoms. Sauerkraut is also rich in vitamins B, A, E and C.
4. Dark Chocolate
Yes, we did say chocolate! A good, high-quality dark chocolate has four times the amount of probiotics as many forms of dairy. This is only one of the health benefits of chocolate. Remember to eat chocolate in moderation.
5. Microalgae
This refers to super-food ocean-based plants such as spirulina, chorella, and blue-green algae. These probiotic foods have been shown to increase the amount of both Lactobacillus and bifidobacteria in the digestive tract. They also offer the most amount of energetic return, per ounce, for the human system.
6. Miso Soup
Miso is one the main-stays of Japanese traditional medicine, and is commonly used in macrobiotic cooking as a digestive regulator. Made from fermented rye, beans, rice or barley, adding a tablespoon of miso to some hot water makes an excellent, quick, probiotic-rich soup, full of lactobacilli and bifidus bacteria.
Beyond its important live cultures, miso is extremely nutrient-dense and is believed to help neutralize the effects of environmental pollution, alkalinize the body and stop the effects of carcinogens in the system.
7. Pickles
Believe it or not, the common green pickle is an excellent food source of probiotics. Try making your own home-made pickles in the sun. Here’s a great set of instructions for making your own probiotic-rich dill pickles.
8. Tempeh
A great substitute for meat or tofu, tempeh is a fermented, probiotic-rich grain made from soy beans. A great source of vitamin B12, this vegetarian food can be sautéed, baked or eaten crumbled on salads. If prepared correctly, tempeh is also very low in salt, which makes it an ideal choice for those on a low-sodium diet.
9. Kimchi
An Asian form of pickled sauerkraut, kimchi is an extremely spicy and sour fermented cabbage, typically served alongside most meals in Korea. Besides from beneficial bacteria, Kimchi is also a great source of beta-carotene, calcium, iron and vitamins A, C, B1 & B2. Kimchi is one of the best probiotic foods you can add to your diet, assuming you can handle the spice, of course.
10. Kombucha Tea
This is a form of fermented tea high in healthy gut bacteria. This probiotic drink has been used for centuries and is believed to help increase your energy, enhance your wellbeing and maybe even help you lose weight. However, kombucha tea may not be the best fit for everyone, especially those that already have a problem with candida.
Other Sources of Probiotics
Besides from the list of probiotic foods above, you can also get plenty of beneficial bacteria by taking a probiotic supplement. I personally would recommend taking Latero-Flora, but Garden of Lifes Primal Defense Ultra is also a great option.
Do you have any favorite foods with probiotics that I may have missed? Let me know in the comments below!
~Dr. G
More Healthy Foods:
- 8 Foods High in Zinc
- 11 Foods High in Calcium
- 11 Foods That Speed Up Your Metabolism
- 8 Reasons Why Brown Rice Is Healthier Than White Rice
February 22nd, 2012 at 1:02 am
Other probiotic foods would be Kombucha.. which is wonderful, it creates probiotics as well as anti tumor and anti cancer properties! You can make this yourself in large food grade glass containers
And there’s also Sour Poi. If you can get taro then you can make poi and you wanna let it sit for a few days or a week or month and keep it in a jar able to breath without anything being able to get in and contaminate including fruit flies that like to lay eggs in poi x.x Make sure there’s a thin layer of water on top to keep it from drying out. Sour poi is amazing for repairing the digestion as well as your DNA
Make sure the taro or poi you get is non-GMO and organic, this is very important. GMO’s mutate and destroy our DNA and non organic foods are heavily pesticided so your poi won’t be as beneficial if it were tainted in this way.
~Aloha <3
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February 16th, 2012 at 4:02 pm
My son as high allergies to diary products – What would be good probiotic substitute to yougurt and kefir?
Thanks in advance
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January 18th, 2012 at 5:09 am
I recently made cheese and have a ton of whey left over. Does this contain probiotics and other healthy nutrients? I did heat the milk to 145 degrees F for 30 minutes. Thanks for the list!
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January 5th, 2012 at 5:50 pm
Hi Sharon,
Check these out:
http://www.ncbi.nlm.nih.gov/pubmed/20452073
http://1stprobiotics.com/probiotics-in-chocolate.htm
Thanks!
-Dr. G
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January 3rd, 2012 at 9:55 am
can you list a source for your claim that chocolate contains probiotics?
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September 12th, 2011 at 1:44 pm
I use what I think is the best pro-biotic I have ever had, a kefir made from raw colostrum by Organic Pastures – they call it Qephor (http://www.organicpastures.com/products_qephor.html). I highly recommend it. Remember it’s made with RAW ingredient, so, if you do not believe in raw dairy, you may want to disregard this.
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May 3rd, 2011 at 1:11 am
Comprehensive list! I would add that homemade sauerkraut is easy to make and vastly superior to shop bought (and you can add whatever takes your fancy!), and homemade kefir can be successfully made with organic cow’s milk. So nice to add probiotics to the many advantages of eating raw cacao.
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March 3rd, 2011 at 8:09 am
Pickles and sauerkraut are good ONLY if you make them yourself or get the expensive variety at the health food store. The modern methods of manufacturing are not at all the same as the traditional methods.
Kimchi, on the other hand, I have bought from Walmart, and it has obviously been made the traditional way, because the jar is in danger of breaking it’s seal if you leave it too long…obviously (good) live bacteria in there. Of course, if Kimchi ever became popular enough to become a mass food, they’d do the same thing to it that they do to pickles and sauerkraut.
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February 22nd, 2011 at 11:19 pm
This is really great information. Its are really helpful for diet. I am really find such great information at this blog.
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February 11th, 2011 at 5:07 pm
WOW. I never knew that there were foods with probiotics in them., besides yogurt. I eat yogurt every morning to get the beneficial bacteria in my system, because I can’t afford a probiotic supplement. This list of probiotic foods is very helpful for me. Thanks!
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February 3rd, 2011 at 4:29 pm
Thanks for sharing this, I definitely need to add more probiotics to my diet. I’m very excited about chocolate! And thanks to Emily for clarifying about the cultured vs. pickled.
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new orleans surgeon replied on July 16th, 2011:
Wonderful post.I appreciate your post because of clearing the advantages of eating raw cacao as well as diet foods.Thanks for shearing it .I have also some idea on raw cacao and diet control.
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February 1st, 2011 at 11:48 pm
This is a very timely list for me. I was just talking to my sister about why we needed to get more probiotics in our diet. She can’t afford a daily probiotic supplement, because she is on a fixed diet. But I’m hoping we can both get the same benefits through our diet. Thanks for the list of probiotic foods!
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February 1st, 2011 at 4:36 pm
Great list of probiotic foods. I need to add some of these to my diet. I love dark chocolate, so maybe i’ll just eat more of that.
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February 1st, 2011 at 10:11 am
This list is a bit misleading on the veggies…you DON’T want pickled sauerkraut, cucumbers/pickles, kimchi etc… you want CULTURED. “pickled” means it has been soaked in vinegar. No probiotics there.
If you aren’t going to make your own with a cultured starter or whey and let it ferment.
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February 1st, 2011 at 8:59 am
Great list with a few I wasn’t aware of. More reasons to eat chocolate? Cool!
I continually hear great things about the benefits of Miso Soup. I didn’t like it at first but the taste is growing on me…
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