Support your gut health naturally without supplements! These 10 incredible foods are brimming with probiotics, the powerhouse bacteria that keep your digestive system thriving. Natural probiotic foods are delicious and packed with organically occurring probiotics that may benefit your health and boost immunity. From fermented favorites to creamy classics, discover delicious ways to boost your well-being and experience the power of natural gut health.

Yogurt

Yogurt is a fermented dairy food packed with beneficial bacteria. It’s traditionally made by culturing milk with specific bacteria strains. While flavored yogurts are tempting, choose plain yogurt with live cultures for the most probiotic punch. Just watch out for added sugar, as some flavored varieties can be quite sweet. Serve it plain or with fresh fruit and honey. You can also use it as a base for smoothies, frozen yogurt and salad dressings.

Sauerkraut

Sauerkraut is a traditional fermented cabbage dish that has a rich history and cultural significance across Europe. Make sauerkraut by mixing finely shredded cabbage with salt and leave it to ferment for a few days or up to several weeks. Homemade sauerkraut is easy enough, even for beginners. You can make variations with green, red or Chinese cabbage and by adding caraway seeds, juniper berries or apples for extra flavor.

Kimchi

Kimchi is a similar but different fermented cabbage dish from Korea. It is spicy and contains radish, chili peppers, garlic and ginger.

Kombucha

In recent years, kombucha has gained popularity due to its unique flavor profile and the increasing interest in probiotic foods. Originally from China, this beverage comes in flavors ranging from fruity to floral. Some people drink kombucha chilled, straight from the bottle. Others like to serve it over ice and garnish with fresh fruit or herbs. You can also use kombucha as a base for cocktails and mocktails.

Pickles

Pickles are a popular food made by pickling, which preserves vegetables and fruits in a solution of vinegar, water and spices. Did you know pickles are made using a variety of vegetables like carrots, cauliflower and onions, as well as fruits like lemons and mango? You can even make pickled eggs, but cucumbers are the most common.

Buttermilk

Buttermilk is a tasty, natural probiotic food made from leftover liquid after churning butter. It is a tangy and creamy liquid suitable for baking, cooking and enjoying on its own. In India, spiced buttermilk, known as “chaas” is a popular refreshing drink flavored with spices like mint, ginger and green chili.

Cheese

Cheese is a popular food among Americans and one that naturally contains probiotics. Harvard Medical School identified the highest amount of probiotics in aged cheeses that are not heated or cooked. Examples include soft and hard cheese like Swiss, provolone, Gouda, cheddar, Edam and Gruyère. Serve cheese as a snack or appetizer with fruits, nuts or cured meats on a charcuterie board. 

Kefir

Kefir is another natural probiotic food from dairy. It’s similar to yogurt but with a distinct texture and taste made by fermenting milk with kefir grains, which are little clusters of bacteria and yeast. Kefir originated in the Caucasus Mountains and has been consumed for centuries by various cultures, including the people of Russia, Turkey and the Middle East. Drink it plain or flavored with fruits, honey or spices. You can also strain the whey and produce a soft kefir cheese for spreading on bread and crackers.

Miso

Miso is a traditional Japanese seasoning made from fermented soybeans with a specific culture called koji. This mixture is then fermented for at least six months to develop its distinct umami flavor and aroma. Use miso in various dishes as a seasoning and as a base for soups and sauces. It also adds depth and complexity to dressings and glazes for roasted vegetables or fish.

Tempeh

Packed with probiotics, tempeh is a fermented soyfood with a satisfyingly firm texture and a nutty taste. This versatile ingredient shines in stir-fries, salads, and even sandwiches!