Other sources of probiotics include sauerkraut, miso, tempeh, and more. Probiotics are live microorganisms that have health benefits when consumed.

These beneficial bacteria provide all sorts of powerful benefits for your body and brain. They may:. Some evidence suggests they may even give you better-looking skin. Consuming probiotics in supplement form is one popular way to get them, but you can also get them from fermented foods.

Health benefits associated with eating yogurt include :. Additionally, yogurt may be suitable for people with lactose intolerance. This is because the bacteria turn some of the lactose into lactic acid, which is also what gives yogurt its sour taste. But keep in mind that not all yogurt contains live probiotics.

Processing can sometimes kill the live bacteria. For this reason, make sure to choose yogurt with active or live cultures. Probiotic yogurt is associated with a number of health benefits and may be suitable for people with lactose intolerance.

Make sure to choose yogurt that has active or live cultures. Kefir is a fermented probiotic milk drink. Kefir grains are not cereal grains but rather cultures of lactic acid bacteria and yeast that look a bit like cauliflower.

Indeed, kefir has been linked to various health benefits. It may improve bone health, help with digestive problems, and protect against infections. Kefir may also be a good option for people with lactose intolerance.

Kefir contains several major strains of friendly bacteria and yeast, making it a more diverse and potent probiotic source compared to yogurt. Kefir is a fermented milk drink. Sauerkraut is finely shredded cabbage that has been fermented by lactic acid bacteria. Sauerkraut has a sour, salty taste.

People often use it on top of sausages or as a side dish. You can store it for months in an airtight container. In addition to its probiotic qualities, sauerkraut is rich in fiber as well as vitamins C and K. It is also high in sodium and contains iron and potassium. Sauerkraut also contains the antioxidants lutein and zeaxanthin , which are important for eye health.

Make sure to choose unpasteurized sauerkraut. Pasteurization kills the live and active bacteria. Sauerkraut is finely cut, fermented cabbage. It is rich in vitamins, minerals, and antioxidants. Make sure to choose unpasteurized brands that contain live bacteria.

Tempeh is a fermented soybean product that forms a firm patty. Originally from Indonesia, tempeh has become popular worldwide as a high protein meat substitute. People describe its flavor as nutty, earthy, or similar to that of a mushroom. Soybeans are typically high in phytic acid , a plant compound that impairs the absorption of minerals like iron and zinc.

However, fermentation lowers the amount of phytic acid , which may increase the amount of minerals your body can absorb from tempeh. Fermentation also produces some vitamin B12 , a nutrient that soybeans do not contain. You usually get vitamin B12 from animal products, so tempeh is a great substitute for vegetarians.

Tempeh is a fermented soybean product that serves as a popular, high protein substitute for meat. It contains a decent amount of vitamin B12, a nutrient found mainly in animal products.

Kimchi is a fermented, spicy Korean side dish. Cabbage is usually the main ingredient, but it can also be made from other vegetables. Kimchi is flavored with a mix of seasonings, such as red chili pepper flakes, garlic , ginger , scallion , and salt.

It contains the bacteria Lactobacillus kimchii and other lactic acid bacteria that may benefit digestive health. Kimchi made from cabbage is high in some vitamins and minerals, including vitamin K , riboflavin vitamin B2 , and iron.

Kimchi is a spicy Korean side dish, usually made from fermented cabbage. Its lactic acid bacteria may benefit digestive health. Miso is a Japanese seasoning. More and more research is also emerging that shows the benefits of probiotics for mental health due to the two-way connection between the gut and the brain, known as the gut-brain axis.

In short, the entire body benefits from a well-balanced, healthy gut , and one of the most effective ways to achieve a healthier gut is to consume more probiotic foods on a regular basis.

Kefir is a fermented milk drink made from kefir grains. Kefir can be consumed alone as a beverage or even added to smoothies or overnight oats. No problem. Kefir Lab makes a vegan coconut-based version with 17 different probiotic strains.

Cultures around the world have various versions of yogurt and yogurt beverages. Yogurt is made by heating milk, cooling it, and then combining it with two live cultures, Lactobacillus bulgaricus and Streptococcus thermophilus. Some yogurts may even contain other strains of beneficial bacteria, which will be listed in the ingredients.

Just be mindful of added sugar in yogurts, since some are much higher than others. Cottage cheese is made by culturing milk with bacteria and then draining curds, but keeping them loose not pressing to retain some of the whey.

Labneh is a thick and creamy Middle Eastern yogurt cheese made from strained yogurt. Greek yogurt is also a strained yogurt, but labneh is strained even more, making it more similar to the texture of cream cheese than yogurt. As long as the labneh is made with yogurt that has live active cultures and is not heated, the labneh retains the same probiotic benefits.

Kimchi is a traditional Korean side dish , or banchan, made by fermenting vegetables with probiotic lactic acid bacteria. It's typically made with fermented Napa cabbage and daikon radish, and flavored with garlic, ginger, and Korean chilies.

Kimchi has been a fundamental part of Korean cuisine and is frequently made at home. Sauerkraut dates back to the Roman Empire and is thought to have been a part of the American diet since its founding. It also happens to be one of the best food sources of probiotics. Sauerkraut is made from salted cabbage that undergoes natural lacto-fermentation over time.

The only ingredients needed to make sauerkraut are cabbage and salt, plus the right environment and time. The salt is a key ingredient since it brings out the water in the cabbage, creating a natural brine.

Sauerkraut is one of the simplest, but most powerful fermented foods; beyond probiotics, sauerkraut offers a variety of health benefits and can be the ultimate salty-crunchy condiment, making it a favorite among dietitians and chefs alike. Make it yourself or look for unpasteurized, store bought varieties found in the refrigerated sections like the ones from Cleveland Kitchen.

One of the most popular fermented beverages that also dates back centuries and has now become mainstream in recent years is kombucha. Kombucha is a lightly carbonated, tea-based drink made with tea, sugar, and a symbiotic culture of bacteria and yeast or SCOBY.

Its flavor is generally sweet and sour or vinegary, although some are sweetener than others check the label for grams of sugar to give you a sense of how sweet it is. Kombucha is very low alcohol low enough for most brands to be sold legally as a non-alcoholic beverage , but there is still a trace of it present due to the natural fermentation about 0.

Want to give kombucha to your kids without the alcohol? Probiotics will be in cheeses that have been aged , but not pasteurized. Examples include Swiss, Gouda, Edam, Gruyere, and raw Cheddar.

Kvass is a low-alcohol 0. When made from grain, it can have a similar taste to beer, but we highly recommend beet kvass, which has a slightly salty, sweet, and earthy balance.

In addition to the benefits of the live bacteria aka probiotics , you get extra nutrients from the beet itself. Next to the supermarket fridges full of kombucha, you may start to see another canned beverage called tepache, such as this one from De La Calle!.

Tepache originates in Mexico, dating back to Mayan culture, and is made from fermented pineapple rind and traditionally sweetened with a sugar called piloncillo , or Mexican brown sugar.

Tepache ferments for a shorter period of time than kombucha so its taste is milder, and it has less alcohol. Miso is one of the most versatile food sources of probiotics. Miso is made by mixing soybeans with a starter culture known as koji, a mold cultivated from rice.

Over a period of months, the result is a delicious, umami-packed fermented paste that can be used in so many delicious dishes, including salad dressings and marinades , seasoning for soups , broths , and stews, in baked goods for the perfect balance of sweet and savory.

In addition to probiotics, miso is also a source of Vitamin K, manganese, zinc, and calcium and is also a complete protein, meaning it has all of the essential amino acids for health. Natto is a traditional Japanese food made from fermented soybeans.

It happens to be a source of probiotics and one of the few sources of Vitamin K2, an important vitamin for bone and heart health because of its role in calcium metabolism and blood clotting.

Try a small amount a little goes a long way alongside rice and top with soy sauce and Japanese yellow mustard for the traditional experience.

You can find natto in most Japanese or Asian speciality supermarkets in the refrigeration aisle or online. Unlike most soy sauces, which are pasteurized, nama shoyu is a freshly pressed Japanese raw soy sauce.

Another fermented paste, gochujang is a staple condiment in Korean cuisine. Gochujang is made primarily of gochugaru Korean chili powder , glutinous rice, and fermented soybeans and is both sweet and spicy.

Gochujang can be used in marinades for proteins , such as in Korean bulgogi , in dipping sauces, or added to soups and stews.

Olives may not immediately come to mind when thinking about probiotic foods, but the process of turning freshly picked olives into the olives we know and love is fermentation. Not all olives contain probiotics though—most are just lye and heat treated and packed in a vinegary brine for a short period of time.

Make sure you look for indications on the label that the olives have been naturally fermented, such as the ones from Big Picture Foods that are never chemically accelerated, and packaged in a probiotic-rich mother brine, meaning the olives are packed with all of the beneficial bacteria developed during fermentation.

Pickles that undergo lacto-fermentation are a great source of probiotics. However, not all pickles provide probiotics. Seaweed is already recognized for its plethora of nutrients and environmental benefits, but fermenting it gives it an extra nutritional boost.

What are the benefits of eating probiotics? Increases helpful bacteria by replacing bacteria lost due to antibiotics, illness, and poor diet. Increases ability to fight infections by strengthening the lining of the intestine and the immune system.

Reduces harmful bacteria by creating an acidic environment and releasing chemicals that destroy them. Produces vitamins and helps body absorb minerals. Decreases inflammation and protects against allergies and chronic diseases. Improves bowel movements by adding bulk and decreasing bacteria that cause diarrhea.

Are there any risks? Some people, especially people who already have stomach and bowel symptoms, may notice increased gas, bloating, or mild cramping.

It is best to start with small servings of probiotic-containing foods and increase gradually. You might notice that there is a limit to how much or how often your child is able to tolerate these foods.

If your child has a health condition that increases the risk for infection or has a central line, speak to their health care provider before giving probiotics. What foods contain probiotics? Probiotics are found in fermented foods, which are also called cultured foods.

Fermentation of vegetables often involves adding salt, so fermented foods can be a great source of flavor in small amounts. High temperatures kill the bacteria, so avoid excessive heating. Warm not hot Pasteurization of dairy products uses heat to kill bacteria, but probiotics are often added back later.

Canning uses heat to kill bacteria, so choose pickles in the refrigerated-foods section.