The Best Probiotic Foods for Optimal Wellness

Incorporating more probiotic foods into your diet is a natural way to maintain a healthy gut microbiome, which regulates your body's ability to break down foods and absorb nutrients.

Discover five of the best probiotic foods and learn about the potential health benefits of taking a probiotic supplement. 

What are probiotics?

Probiotics, which include various naturally occurring bacteria and yeasts beneficial to human health, are integral components of the trillions of microorganisms residing within the gut.

These beneficial microbes are crucial for promoting a balanced gut microbiome, which supports various essential bodily functions, including digestion, immune defense, and cognitive health.

While fermented foods are among the best sources of probiotics, these beneficial microbes are also available as dietary supplements. In addition, certain probiotic strains are added to a variety of non-fermented foods, such as cereals and fruit juices.

However, the effectiveness of probiotics in processed food products is questionable due to the harsh manufacturing processes that can destroy these sensitive organisms.

Interestingly, evidence published in Microorganisms reveals that not only fermented foods but also certain vegetables can be good sources of probiotics microbes, especially lactic acid bacteria.

Watch this video to discover why yogurt isn’t the best probiotic food.

The benefits of probiotic foods

Regularly including probiotic-rich foods in your diet promotes a diverse intestinal microbiome, which has been linked to several significant health advantages. 

Here are four key benefits of eating probiotic foods.

1. Supports digestive health  

Beneficial gut bacteria help break down food, which enhances the body’s ability to absorb essential nutrients. 

Additionally, probiotics help alleviate common digestive discomforts such as bloating, gas, and constipation and promote the smooth passage of food through the digestive tract.

According to evidence published in Probiotics and Prebiotics in Human Nutrition and Health, probiotics not only help break down and absorb nutrients but also produce them. 

The researchers note that “In humans, members of the gut microbiota are able to synthesize vitamin K, as well as most of the water-soluble B vitamins, such as cobalamin, folates, pyridoxine, riboflavin, and thiamine.”

2. Supports skin health

Probiotics have shown promise in promoting skin health and may help manage various skin conditions such as psoriasis, acne, diabetic ulcers, atopic dermatitis, and skin cancer.

According to research published in Biochemical and Biophysical Research Communications, "Probiotics bolster skin defenses through the production of antimicrobial peptides and the induction of keratinocyte differentiation and regeneration."

This is a critical process in maintaining and repairing the skin barrier, ensuring that it can recover from injury and continue to perform its protective role effectively.

3. Strengthens immune defenses 

A healthy gut microbiome plays a crucial role in strengthening the immune system. Probiotics enhance immune function by stimulating antibody production and reducing inflammation. 

Evidence featured in Probiotics and Antimicrobial Proteins underscores the extensive benefits of probiotics for immune health by highlighting their effectiveness in mitigating conditions such as inflammatory bowel diseases, chemotherapy-induced mucositis, obesity, and diabetes.

These benefits are primarily derived from their immunomodulatory effects and ability to regulate the gut environment, thereby enhancing overall health and resilience against various diseases.

4. Better mental health

According to a study published in the Journal of Traditional and Complementary Medicine, "Microorganisms can generate neuroactive chemicals, which directly facilitate communication between the gastrointestinal tract and the central nervous system." 

These findings highlight the significant impact of the microbiome on mood regulation and cognitive function through the gut-brain axis, a two-way communication pathway connecting the gut and the brain.

Probiotics play a crucial role in the gut-brain axis by regulating the release of serotonin, dopamine, norepinephrine, and gamma-aminobutyric acid (GABA), which are essential neurotransmitters crucial for maintaining mental health and emotional well-being.

This underscores the importance of probiotic-rich foods for maintaining optimal mental health.

The best probiotic foods

Fermented foods are the best sources of probiotics as they contain live beneficial bacteria that naturally proliferate during the fermentation process. 

In addition, different fermented foods offer a variety of probiotic strains. This explains why consuming a wide range of fermented foods offers the most significant benefits for digestive health and immune functions. 

Here are some of the best probiotic foods to incorporate into your diet.

1. Sauerkraut 

Sauerkraut is a fermented cabbage dish that’s rich in probiotics, particularly lactic acid bacteria. 

It’s also an excellent source of vitamin C, vitamin K2, and fiber. There are several benefits of eating more sauerkraut, including improved digestion, enhanced immune functions, and a lower risk of inflammatory bowel disease (IBD).

A single serving of sauerkraut can contain as many as 28 diverse strains of beneficial bacteria. These microorganisms not only improve nutrient absorption but also aid in breaking down tough fibers found in raw cabbage, facilitating better digestion and absorption of its health-promoting compounds.

2. Kefir

Traditional kefir is a cultured, fermented milk drink packed with probiotics. It’s made by adding kefir grains and a combination of bacteria and yeasts to milk and allowing it to ferment. 

Compared to yogurt, kefir offers a more diverse array of beneficial microorganisms. On average, kefir contains up to nine times more colony-forming units (CFUs) of probiotics than yogurt, providing a more potent dose of beneficial bacteria.

Another advantage of kefir is its low lactose content. During fermentation, lactic acid bacteria break down sugars, including lactose, making it a suitable option for those with lactose intolerance.

3. Kimchi

Kimchi is a traditional Korean dish made by combining live and active cultures with vegetables such as Napa cabbage and radish and seasonings, including red chili pepper, garlic, and ginger. It’s a powerhouse of nutrients and probiotics, offering a variety of health benefits.

Kimchi is rich in lactic acid bacteria, which help promote a healthy gut microbiome, and is an excellent source of vitamin C, vitamin K, and fiber. 

Because kimchi contains garlic and ginger, it offers additional immune-boosting and anti-inflammatory properties, supports digestive health, and promotes cardiovascular health.

4. Cheese

Cheese can serve as an exceptional carrier for probiotic bacteria, offering a multitude of health benefits. 

According to research published in SN Applied Sciences, the composition of cheese makes it “more effective than other dairy products to maintain and deliver viable probiotics into the human intestine.”

The dense matrix of cheese acts as a protective barrier, shielding probiotics from environmental stressors and the acidic conditions of the stomach. This ensures a higher survival rate for probiotic bacteria as they pass through the digestive system.

Furthermore, the slower digestion rate of cheese allows for a gradual release of probiotics, enhancing their ability to colonize the gut effectively.

Cheeses made from sheep and goat's milk are ideal options as they contain the protein A2 casein and significantly less lactose than cow-based cheeses. As a result, they tend to impose less digestive stress, which is particularly beneficial for those with lactose intolerance.

These cheeses are also higher in certain nutrients, such as vitamin A, vitamin E, folic acid, B vitamins, calcium, and conjugated linoleic acid (CLA), which may benefit exercise performance and weight loss.

Additionally, sheep and goat cheese is a good source of medium-chain triglycerides (MCTs). 

"MCTs are exceptionally healthy fats. They go right to the liver and are converted straight into ketones. This helps you generate quick energy and reduces stress on your digestive system," explains Dr. Berg.

When choosing cheeses, select high-quality options, ideally organic and from grass-fed animals, and opt for varieties that haven’t been heated after aging, as this can destroy probiotic microbes.

5. Miso

Miso is a traditional Japanese seasoning paste that’s made by fermenting soybeans with salt and the koji fungus, also known as Aspergillus oryzae.

Fermented soybeans are rich sources of probiotics, including the bacterial strain Tetragenococcus halophilus, known for its immune-boosting and digestive health benefits.

According to a study published in Food Science & Nutrition, miso offers a variety of other impressive health benefits, including anticancer, antimicrobial, and antiobesity properties, and may help improve blood pressure.

However, it's crucial to choose miso made from non-genetically modified (GMO) soybeans to avoid potential health risks associated with GMO crops. 

GMO crops often contain higher levels of herbicide residues and may have altered nutritional compositions compared to non-GMO soybeans.

Probiotic foods to avoid

While many fermented foods can be excellent sources of probiotics, not all fermented foods are healthy choices.

Many fermented products contain added sugars, preservatives, or bioengineered ingredients that can negate the health benefits of probiotic bacteria. 

When choosing probiotic-rich foods, opt for those that are minimally processed, made with organic ingredients, and free from added sugars and artificial additives. 

In addition, opt for unpasteurized probiotic products, as the high heat during pasteurization can destroy beneficial bacteria.

Probiotic foods or probiotic supplements? 

Both probiotic supplements and foods can be effective ways to support gut health.

However, getting probiotics from food offers unique advantages due to the interplay between probiotics and other nutrients found in fermented foods. 

Fermented foods enhance the bioavailability of probiotics, improving their effectiveness in the gut. Additionally, they typically provide a diverse range of bacterial strains, contributing to a more diverse and robust microbiome.

Furthermore, the fiber in vegetable-based fermented foods acts as a prebiotic fuel source, which supports the growth and activity of beneficial bacteria in the gut.

That said, probiotic supplements can be a convenient option for those with specific health concerns or dietary restrictions. 

When choosing a probiotic supplement, look for products that contain a variety of well-researched microbes, offer at least 60 billion CFUs, and include bacterial strains effective for your specific health goals.

Who shouldn’t consume probiotics?

While probiotics are generally safe for most people, it’s important to be aware of potential downsides.  

Individuals with small intestinal bacterial overgrowth (SIBO) may need to avoid probiotic bacteria until the condition is resolved, as adding additional bacteria can exacerbate symptoms.

Additionally, those with a history of severe allergies, food sensitivities, or individuals with compromised immune systems should consult their healthcare provider before consuming probiotic-rich foods or supplements.

Key takeaways

Probiotic foods are a natural way to support gut health and overall wellness. 

Incorporating foods such as sauerkraut, kefir, and kimchi into your diet can provide a diverse array of beneficial microorganisms, along with essential nutrients that support digestive health, immunity, and overall well-being.

When selecting probiotic-rich fermented foods, choose minimally processed options made with organic ingredients that don’t contain added sugars and artificial additives, and avoid products that have been pasteurized after fermentation.

FAQ

1. What are the best probiotic foods?

Fermented foods, including sauerkraut, kefir, kimchi, yogurt, kombucha, and miso, are some of the best probiotic-rich products.

2. Which vegetables have the most probiotics? 

Fermented vegetables such as sauerkraut and kimchi are two of the best natural sources of probiotics. 

3. Are probiotic foods better than probiotic supplements?

Probiotic foods offer several advantages over supplements as they often provide more beneficial bacterial strains and additional nutrients that work synergistically with probiotic bacteria. 

However, probiotic supplements can be convenient for those with specific health concerns or dietary restrictions who may not be able to comfortably or safely consume probiotic foods.

4. How can I increase probiotics in my gut?

To increase probiotics in your gut, incorporate probiotic-rich foods into your diet, such as sauerkraut, kefir, and kimchi. 

Additionally, including more fibrous vegetables can help increase gut diversity by acting as a prebiotic fuel source that feeds the beneficial bacteria in your gut.

5. What are the downsides of probiotics?

While probiotics are generally safe for most people, some may experience side effects such as bloating, gas, or digestive discomfort when first introducing probiotic foods or supplements. 

People with digestive issues such as small intestinal bacterial overgrowth (SIBO) or low stomach acidity should consult their healthcare provider before consuming probiotics.

6. What are active cultures in probiotics? 

Active cultures refer to colonies of living microorganisms, primarily bacteria or yeasts, used for fermenting foods or producing probiotic supplements. 

These cultures are vital for providing the health benefits associated with probiotics, including enhanced digestion, strengthened immune function, and improved mental health. 

7. Do all fermented foods contain probiotics? 

While most fermented foods contain probiotics, not all do. Some foods advertised as fermented may be heat-treated or pasteurized, which can kill beneficial bacteria. 

To ensure that fermented food contains live and active probiotics, look for labels that specify whether it contains live and active cultures and if the product is unpasteurized.

Sources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8880326/ 

2. https://books.google.com/books?hl=en&lr=&id=fG-QDwAAQBAJ&oi=fnd&pg=PA135&dq=p

3. https://www.sciencedirect.com/science/article/abs/pii/S0006291X24001682

4. https://link.springer.com/article/10.1007/s12602-024-10247-x 

5. https://www.sciencedirect.com/science/article/pii/S2225411024000300

6. https://link.springer.com/article/10.1007/s42452-019-1154-4

7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9731531/