Top 12 Probiotic Foods for Better Gut Health

Key Takeaways

• Probiotic foods are fermented foods that contain live microorganisms.
• Common probiotic foods include yogurt, kimchi, sauerkraut, kefir, miso, and kombucha.
• These foods improve digestion, strengthen immunity, and help maintain a healthy balance of gut bacteria.

When people hear the words bacteria or yeast, they often think of something harmful, like spoiled food or infections. However, not all microbes are bad for you. Some can be beneficial for your health, e.g., probiotic foods.

In fact, interest in probiotics is growing rapidly as more people look for ways to care for their health before problems start. From 2024 to 2028, probiotic supplements are expected to see a 7% compound annual growth rate, driven by rising demand for gut-friendly solutions and broader wellness habits.

Such probiotic foods, long valued in traditional diets, are a worthy addition to your everyday meals if you're aiming for better gut health.

What Are Probiotics?

Probiotics are live microorganisms, like bacteria and yeasts, that can support your health when consumed in the right amounts. Some well-known probiotic types include:

• Lactobacillus
• Bifidobacterium
• Lactococcus
• Propionibacterium
• Streptococcus thermophilus
• Bulgaricus

They can occur naturally in certain fermented foods or be added to them. Nowadays, it's also possible to take them as dietary supplements in the form of capsules, powders, or liquids.

Probiotics mainly act in the digestive tract, where they help balance the gut microbiome. This microbiome is made up of a wide range of microorganisms that live mostly in your large intestine and influence digestion, immune response, and overall gut health.

12 Probiotic Foods You Should Try

Probiotic foods are far more common than you might think. Some are staples in global cuisines, while others might already be sitting in your fridge without you realizing the benefits they offer.

The following foods are made through natural fermentation and can support your health in various ways:

1. Yogurt

If you've ever had a bowl of yogurt with fruit or added it to your smoothie, you've already enjoyed one of the most common probiotic foods.

Yogurt is made by fermenting milk with specific live bacterial cultures—most commonly Lactobacillus bulgaricus and Streptococcus thermophilus. These bacteria break down the milk's natural sugars during fermentation, which causes the milk to thicken and develop its tangy flavor.

This process creates probiotics that can help support the immune system and may aid in weight management by promoting satiety and lowering calorie intake. Regular yogurt consumption has also been linked to a reduced risk of chronic conditions such as type 2 diabetes, cardiovascular disease, and certain cancers. In addition, it contributes to better dental health by limiting the growth of harmful oral bacteria.

2. Kefir

Kefir is a fermented milk drink that contains kefir grains—clusters of bacteria and yeast. These grains ferment the milk, creating a tangy, slightly fizzy beverage rich in probiotics. It's similar to yogurt but thinner in consistency and often contains a wider variety of beneficial microorganisms.

Kefir offers a range of health benefits thanks to its rich mix of probiotics, peptides, and bioactive compounds. It supports the immune system by helping the body respond more effectively to threats and reducing chronic inflammation and can help improve metabolic health by regulating blood sugar levels and lowering bad cholesterol.

3. Sauerkraut

Sauerkraut is a fermented cabbage dish made by salting shredded cabbage and allowing it to ferment naturally. This process encourages the growth of beneficial bacteria, especially types of lactic acid bacteria, such as Lactobacillus plantarum, Lactobacillus brevis, and Leuconostoc mesenteroides.

These bacteria help preserve the cabbage and give sauerkraut its tangy flavor. More importantly, sauerkraut contains compounds like sulforaphane and indole-3-carbinol, which have been shown to reduce inflammation, protect cells from damage, and possibly lower the risk of certain cancers. It's also a source of antioxidant vitamins like vitamin C and vitamin E, which help protect the body from oxidative stress.

4. Kimchi

Kimchi is one of the most common features on a Korean table, served with everything from rice bowls to barbecue. It's a traditional fermented dish made primarily from napa cabbage and Korean radish, seasoned with garlic, ginger, chili flakes, and fish sauce. Its bold flavor and tangy heat come from fermentation, which also gives kimchi its probiotic qualities.

Clinical studies show that kimchi can help lower cholesterol, improve blood sugar levels, reduce body fat, and support healthy gut bacteria. It has been linked to improved symptoms in people with irritable bowel syndrome and prediabetes, as well as reduced markers of inflammation. Some trials also suggest benefits for immunity and skin health, while fermented kimchi appears to have stronger metabolic effects than fresh versions.

5. Miso

Although miso is commonly associated with the bowl of soup that usually opens a Japanese meal, it is also used in a wide variety of other dishes. Miso is a thick, fermented paste made from soybeans, salt, and kōji (a mold culture often grown on rice or barley). It adds depth and umami to dishes like marinades, sauces, dressings, and even desserts.

Because it's fermented, miso is also a natural source of probiotics that have anticancer, antioxidant, anti-inflammatory, antidiabetic, anti-obesity, and antihypertensive effects. This ingredient also supports gut health by promoting beneficial bacteria and aiding digestion, while its enzymes help break down food and improve nutrient absorption.

6. Tempeh

Tempeh is a firm, nutty-tasting block made from fermented soybeans. It's an ingredient that is often used as a plant-based meat for vegan and vegetarian meals as a protein source. It also contains probiotics and vitamin B12.

Tempeh supports blood sugar control, lowers cholesterol, and promotes heart health. The presence of isoflavones and GABA contributes to improved cognitive function, anti-aging effects, and potential cancer-fighting properties.

Tempeh also enhances gut health, strengthens immunity, and helps manage hypertension. Its probiotic qualities and reduced antinutritional factors make it a highly digestible, functional, plant-based food.

7. Pickles (fermented in brine)

For many people, pickles are a go-to snack that can be found in a variety of foods, including cheese boards, sandwiches, burgers, and late-night cravings. It's the kind fermented in a brine of saltwater, not vinegar, that provides probiotic benefits.

This natural fermentation process encourages the growth of healthy bacteria that support digestion, strengthen the intestinal barrier, help regulate cholesterol levels, and reduce inflammation. During fermentation, they also enhance the bioavailability of nutrients and generate compounds like B vitamins, vitamin K, and short-chain fatty acids that contribute to immune defense, metabolic health, and antimicrobial activity.

8. Kombucha

The tangy, bubbly beverage you probably see lining health store shelves or served in hip café glasses is called kombucha. It's made by fermenting sweet tea with a live culture of good bacteria and yeast, resulting in a naturally bubbly brew that's rich in probiotics, antioxidants, and organic acids. It gets its distinctive sweet-sour kick and a crisp, yet strong, flavor from fermentation.

Kombucha shows promising health benefits, particularly in addressing obesity-related conditions and supporting gut health. In vivo studies suggest that kombucha consumption may help reduce oxidative stress and inflammation, support liver detoxification, and correct imbalances in gut microbiota (intestinal dysbiosis).

These effects contribute to better control of obesity and its associated metabolic disorders, pointing to kombucha's potential as a supportive dietary component for metabolic and gastrointestinal health.

9. Natto

Natto is another fermented soybean product that offers nutritional and therapeutic benefits. Rich in protein, fiber, and essential micronutrients like iron, potassium, and calcium, natto provides high levels of vitamin K2, especially menaquinone-7, which supports bone health and cardiovascular function.

Its probiotic content, derived from Bacillus subtilis natto, promotes gut health and immune regulation. Studies have linked natto consumption to anticarcinogenic, antidiabetic, antihypertensive, anti-inflammatory, antioxidative, and antibacterial effects.

Nattokinase, a special enzyme present in natto, promotes fibrinolysis and lowers the risk of clot formation, both of which improve blood circulation.

10. Traditional buttermilk

Traditional buttermilk is a naturally fermented dairy drink made of churning cream or curd, leaving behind a tangy liquid rich in lactic acid bacteria. It differs from the majority of contemporary store-bought varieties, which are frequently devoid of live cultures and are produced by fermenting pasteurized milk.

This kind of old-fashioned buttermilk has probiotic properties, which help regulate the gastrointestinal system by introducing beneficial microbes into the gut. It also provides macronutrients like protein and carbohydrates while remaining low in fat and calories, thus making it suitable for those with lactose intolerance, diabetes, or cholesterol concerns.

11. Apple cider vinegar

Apple cider vinegar is a tangy liquid made from fermented apple juice, and it's been a pantry staple for generations. Many people drizzle it over salads, while others swear by taking a spoonful diluted in water each morning as part of their wellness routine.

Apple cider vinegar has been linked to various health benefits, including anti-obesity effects, antibacterial and antifungal properties, cardiovascular protection, and potential roles in cancer prevention and slowing Alzheimer's progression.

These effects are believed to stem from its acetic acid content and antioxidant-rich compounds like polyphenols, which help regulate blood sugar levels, reduce harmful microbes, support heart health, and protect brain function over time.

12. Fermented soy sauce

Soy sauce is a widely used condiment for sushi and stir-fry, among many other dishes, as it adds a savory kick to the food. However, when it comes to health benefits, it's the traditionally fermented soy sauce that can contain probiotics. Made through a natural fermentation process using soybeans and roasted wheat with spores from Aspergillus mold, it can contain beneficial bacteria and enzymes.

Such soy sauce, particularly the Japanese-style shoyu, offers several studied health benefits, including stimulating digestion by increasing gastric juice secretion and exhibiting antimicrobial effects against harmful bacteria like E. coli and Salmonella.

How to Make Sure You’re Getting Probiotics

Not all fermented foods automatically contain live probiotics when you buy or prepare them. Many store-bought products—like pasteurized sauerkraut, vinegar-based pickles, and heat-treated yogurts—lose their beneficial bacteria during processing.

To ensure you're getting the gut-health benefits you're after, keep these tips in mind:

• Check labels for “live and active cultures” on yogurt, kefir, and kombucha. This indicates the presence of probiotics at the time of packaging.
• Choose unpasteurized sauerkraut or kimchi. Most commercial brands are pasteurized for longer shelf life, which kills off probiotic microbes. Look for refrigerated versions labeled “raw” or “unpasteurized.”
• Avoid cooking fermented foods at high temperatures. Heat can destroy probiotics. For example, when using miso in soup, add it only after the cooking liquid has cooled slightly to preserve its beneficial bacteria.
• Use brine-fermented pickles instead of vinegar-based ones. The vinegar used in most pickling kills off probiotics. Instead, opt for naturally fermented pickles stored in the refrigerated section.
• Be mindful of added sugars. In drinks like kombucha, sugar is necessary for fermentation, but excessive added sugar after fermentation can reduce the overall health benefits.

How to Add Probiotic Foods to Your Daily Routine

Adding probiotic foods to your daily routine is all about making small swaps or additions that better fit a healthier lifestyle. You could try to:

• Stir yogurt into your morning smoothie or serve it with fruit and granola.
• Spread tempeh on sandwiches or toss it into a stir-fry for lunch.
• Use miso paste in soups, marinades, or salad dressings for a flavorful boost.
• Replace soft drinks with kombucha for a fizzy, gut-friendly beverage.
• Add sauerkraut or kimchi to rice bowls, tacos, or even scrambled eggs.
• Choose pickles fermented in brine as a crunchy snack or burger topping.
• Pair probiotic foods with prebiotic-rich ingredients like bananas, garlic, leeks, or oats to help beneficial bacteria thrive.

When it comes to incorporating new foods into your diet, variety matters. Different fermented foods contain different strains of beneficial bacteria, and rotating your choices can help support a more diverse and resilient gut microbiome. Instead of sticking to just one favorite, try mixing things up from week to week.

Start Embracing Probiotic Foods

There are plenty of foods, including the fermented kind, that many people avoid without realizing how healthy they can be and how incredible they can taste, especially when used by the hands of a skilled chef. Working with these ingredients to bring out both their flavor and health benefits takes knowledge, creativity, and culinary school training.

At Culinary Arts Academy Switzerland (CAAS), students who are curious about probiotics and how they fit into specific diets can explore these foods more deeply through our Swiss Certificate in Vegetarian and Plant-Based Culinary Arts. Our program is perfect for aspiring chefs who want to master the use of probiotics and other such ingredients in dishes tailored to wellness-focused menus or simply great-tasting food.

Frequently Asked Questions

Can I take probiotic supplements instead of eating probiotic foods?

Yes, but probiotic foods often offer additional nutrients and fiber that supplements don't provide.

Can children eat probiotic foods?

Certainly! Most probiotic foods are safe for children. However, it's best to start with small amounts and consult a pediatrician if unsure.

Are there any side effects of eating too many probiotic foods?

Some people may experience bloating or digestive discomfort if they consume large amounts too quickly