Table of ContentsView AllTable of ContentsProbiotic Foods ListFoods vs. SupplementsFinding Probiotic Foods
Table of ContentsView All
View All
Table of Contents
Probiotic Foods List
Foods vs. Supplements
Finding Probiotic Foods
Probioticsare microorganisms, including bacteria and yeasts, that may have a benefit for health. They can be found in dietary supplements; however, they are also present in some foods.Eating probiotic-rich foods or taking probiotic supplements may affect the makeup of the gutmicrobiome(the microorganism community living in the gut). The mix of organisms in the microbiome may have certain effects on a person’s health, both positive and negative.Eating naturallyfermented foodsmay help provide the microbiome with some beneficial bacteria.This article will include a number of specific probiotic foods and how to know if a food actually contains beneficial bacteria and yeasts.Ar razzaq / Getty ImagesList of Good Probiotic FoodsFoods that contain probiotics include:KefirYogurtCultured buttermilkFermented milkFrozen yogurtTempehMisoSauerkrautKimchiKombuchaFermented fish (utonga-kupsu)Cottage cheese(look for brands with probiotics listed on the label)Apple cider vinegar(look for a brand that is unpasteurized and contains the “mother” which is the live culture of fermenting organisms)Olives (if fermented but not canned)Pickled onions (if fermented but not canned)Pickled beets (if fermented but not canned)Pickled cucumbers (if fermented but not canned)Some foods may have probiotics added to them, even though they are not fermented. These include:CerealsCheesesProbiotic drinksProbiotics are living organisms. They can be found in foods that have undergone fermentation. Fermentation is a chemical process in which a microorganism converts starches or sugars into an alcohol or an acid.Some foods are fermented in order to make them last longer. Others are fermented to improve their taste or texture. Meat, fish, dairy products, vegetables, soybeans, legumes, cereals, and fruits are all types of food that might be fermented.It may not be difficult to incorporate foods with probiotics. According toLeybelis Padilla, M.D., a gastroenterologist based in San Diego, “People are likely already eating probiotic foods such as yogurt, kombucha, kimchi, and miso.“Fermentation doesn’t always mean that a food has a significant amount of probiotics. Some fermented foods contain more live organisms than others. Read food packaging to learn how many different strains of bacteria are in the food you eat.However, the number of bacteria in any one food can vary due to a number of factors. The number of bacteria is measured in colony-forming units (CFUs), which are the number of living cells. CFUs are not usually listed on food packaging.One study showed that kefir may contain anywhere up to 850 million CFUs.Yogurt is another common probiotic food, and to show “live and active cultures” on the label, they must contain 100 million CFUs. Sometimes they may contain more.Frozen yogurt also may contain probiotics, but they only need to contain 10 million CFUs to receive the “live and active cultures” label.What’s Better, Probiotics in Food or Supplements?Probiotics can be acquired through foods orsupplements, both of which are valid ways to get good bacteria, but there are some differences to consider when deciding on an eating plan or a supplement.“I would like people to understand that probiotic foods are good for overall health, not just gut health, and can [be purchased] without breaking the bank, unlike buying probiotic supplements, which are unlikely to offer as many health benefits,” Padilla tells Verywell.There is a lack of research and data that compares probiotic supplements and probiotic foods. However, foods that contain probiotics may make their way through thedigestive systemmore effectively. Plus, they have the benefit of containing other nutrients.Probiotics that are eaten in fermented foods can have a significant effect on the microbiome. One study compared a high-fiber diet to one that included fermented foods such as yogurt, kefir, fermented cottage cheese, kimchi and other fermented vegetables, vegetable brine drinks, and kombucha tea. After 10 weeks, the people who ate more fermented foods had more good bacteria in their microbiome and decreased markers of inflammation.Whether you decide on food or supplements will depend on factors like food preferences, the reason for taking the probiotic, and recommendations from your healthcare providers.Adding foods that contain probiotics to your diet is a good idea, but if that’s not an option for you, consider taking supplements. Before starting a supplement, it is important to consult a healthcare provider.Where to Find Probiotic FoodsFoods that contain probiotics are becoming more common. They can usually be found at the grocery store. Health food stores may also have more specialized probiotic foods.“When shopping for probiotic foods such as yogurt or kombucha, it’s important to read the food labels for the ingredient list. Look out for additives that can cause possible health issues, such as emulsifiers to yogurts or added sugars to things like kombucha,” Padilla says.Eating a variety of foods that are fermented and contain probiotics will help in getting exposure to a wide variety of good bacteria. Adding foods that contain probiotics to each meal can be helpful in making sure they become part of a regular eating plan.Probiotics may cause symptoms such asbloatingandgas, but adding them slowly to your diet can help minimize side effects, including stomach upset.You might also enjoy making your own fermented foods, which can be made to your taste. Plus, making your own will ensure these foods are on hand because they often have a long shelf life.“I think once people realize that they do, in fact, eat probiotic foods and now know the health benefits, it opens up the door to a more conscious and mindful way of incorporating those food choices more often,” Padilla tells Verywell.SummarySome foods contain live, beneficial bacteria and yeasts that are created during the fermentation process. The type and number of probiotics in fermented foods is highly variable. It’s important to check food labels to ensure that a food does contain probiotics. Adding probiotic foods to the diet slowly can help in avoiding any digestive symptoms that higher amounts of probiotics may cause.
Probioticsare microorganisms, including bacteria and yeasts, that may have a benefit for health. They can be found in dietary supplements; however, they are also present in some foods.
Eating probiotic-rich foods or taking probiotic supplements may affect the makeup of the gutmicrobiome(the microorganism community living in the gut). The mix of organisms in the microbiome may have certain effects on a person’s health, both positive and negative.
Eating naturallyfermented foodsmay help provide the microbiome with some beneficial bacteria.This article will include a number of specific probiotic foods and how to know if a food actually contains beneficial bacteria and yeasts.
Ar razzaq / Getty Images
List of Good Probiotic Foods
Foods that contain probiotics include:
Some foods may have probiotics added to them, even though they are not fermented. These include:
Probiotics are living organisms. They can be found in foods that have undergone fermentation. Fermentation is a chemical process in which a microorganism converts starches or sugars into an alcohol or an acid.
Some foods are fermented in order to make them last longer. Others are fermented to improve their taste or texture. Meat, fish, dairy products, vegetables, soybeans, legumes, cereals, and fruits are all types of food that might be fermented.
It may not be difficult to incorporate foods with probiotics. According toLeybelis Padilla, M.D., a gastroenterologist based in San Diego, “People are likely already eating probiotic foods such as yogurt, kombucha, kimchi, and miso.”
Fermentation doesn’t always mean that a food has a significant amount of probiotics. Some fermented foods contain more live organisms than others. Read food packaging to learn how many different strains of bacteria are in the food you eat.
However, the number of bacteria in any one food can vary due to a number of factors. The number of bacteria is measured in colony-forming units (CFUs), which are the number of living cells. CFUs are not usually listed on food packaging.
One study showed that kefir may contain anywhere up to 850 million CFUs.Yogurt is another common probiotic food, and to show “live and active cultures” on the label, they must contain 100 million CFUs. Sometimes they may contain more.
Frozen yogurt also may contain probiotics, but they only need to contain 10 million CFUs to receive the “live and active cultures” label.
What’s Better, Probiotics in Food or Supplements?
Probiotics can be acquired through foods orsupplements, both of which are valid ways to get good bacteria, but there are some differences to consider when deciding on an eating plan or a supplement.
“I would like people to understand that probiotic foods are good for overall health, not just gut health, and can [be purchased] without breaking the bank, unlike buying probiotic supplements, which are unlikely to offer as many health benefits,” Padilla tells Verywell.
There is a lack of research and data that compares probiotic supplements and probiotic foods. However, foods that contain probiotics may make their way through thedigestive systemmore effectively. Plus, they have the benefit of containing other nutrients.
Probiotics that are eaten in fermented foods can have a significant effect on the microbiome. One study compared a high-fiber diet to one that included fermented foods such as yogurt, kefir, fermented cottage cheese, kimchi and other fermented vegetables, vegetable brine drinks, and kombucha tea. After 10 weeks, the people who ate more fermented foods had more good bacteria in their microbiome and decreased markers of inflammation.
Whether you decide on food or supplements will depend on factors like food preferences, the reason for taking the probiotic, and recommendations from your healthcare providers.
Adding foods that contain probiotics to your diet is a good idea, but if that’s not an option for you, consider taking supplements. Before starting a supplement, it is important to consult a healthcare provider.
Where to Find Probiotic Foods
Foods that contain probiotics are becoming more common. They can usually be found at the grocery store. Health food stores may also have more specialized probiotic foods.
“When shopping for probiotic foods such as yogurt or kombucha, it’s important to read the food labels for the ingredient list. Look out for additives that can cause possible health issues, such as emulsifiers to yogurts or added sugars to things like kombucha,” Padilla says.
Eating a variety of foods that are fermented and contain probiotics will help in getting exposure to a wide variety of good bacteria. Adding foods that contain probiotics to each meal can be helpful in making sure they become part of a regular eating plan.
Probiotics may cause symptoms such asbloatingandgas, but adding them slowly to your diet can help minimize side effects, including stomach upset.
You might also enjoy making your own fermented foods, which can be made to your taste. Plus, making your own will ensure these foods are on hand because they often have a long shelf life.
“I think once people realize that they do, in fact, eat probiotic foods and now know the health benefits, it opens up the door to a more conscious and mindful way of incorporating those food choices more often,” Padilla tells Verywell.
Summary
Some foods contain live, beneficial bacteria and yeasts that are created during the fermentation process. The type and number of probiotics in fermented foods is highly variable. It’s important to check food labels to ensure that a food does contain probiotics. Adding probiotic foods to the diet slowly can help in avoiding any digestive symptoms that higher amounts of probiotics may cause.
7 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health Publishing.Fermented foods for better gut health.Harvard Health Publishing.How to get more probiotics.University of Chicago Medicine.Debunking the health benefits of apple cider vinegar.Rosa DD, Dias MMS, Grześkowiak ŁM, Reis SA, Conceição LL, Peluzio MDCG.Milk kefir: nutritional, microbiological and health benefits.Nutr Res Rev. 2017;30:82-96. doi:10.1017/S0954422416000275.Lisko DJ, Johnston GP, Johnston CG.Effects of dietary yogurt on the healthy human gastrointestinal (GI) microbiome.Microorganisms. 2017;5:6. doi:10.3390/microorganisms5010006.Homayoni RA, Vaghef ME, Alipoor B, Vaghef ML.The comparison of food and supplement as probiotic delivery vehicles.Crit Rev Food Sci Nutr. 2016;56:896-909. doi:10.1080/10408398.2012.733894Wastyk HC, Fragiadakis GK, Perelman D, et al.Gut-microbiota-targeted diets modulate human immune status.Cell. 2021;184:4137-4153.e14. doi:10.1016/j.cell.2021.06.019.Additional ReadingBourrie BCT, Willing BP, Cotter PD.The microbiota and health promoting characteristics of the fermented beverage kefir.Front Microbiol. 2016;7. do:10.3389/fmicb.2016.00647.Harvard Medical School.Fermented foods can add depth to your diet.
7 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health Publishing.Fermented foods for better gut health.Harvard Health Publishing.How to get more probiotics.University of Chicago Medicine.Debunking the health benefits of apple cider vinegar.Rosa DD, Dias MMS, Grześkowiak ŁM, Reis SA, Conceição LL, Peluzio MDCG.Milk kefir: nutritional, microbiological and health benefits.Nutr Res Rev. 2017;30:82-96. doi:10.1017/S0954422416000275.Lisko DJ, Johnston GP, Johnston CG.Effects of dietary yogurt on the healthy human gastrointestinal (GI) microbiome.Microorganisms. 2017;5:6. doi:10.3390/microorganisms5010006.Homayoni RA, Vaghef ME, Alipoor B, Vaghef ML.The comparison of food and supplement as probiotic delivery vehicles.Crit Rev Food Sci Nutr. 2016;56:896-909. doi:10.1080/10408398.2012.733894Wastyk HC, Fragiadakis GK, Perelman D, et al.Gut-microbiota-targeted diets modulate human immune status.Cell. 2021;184:4137-4153.e14. doi:10.1016/j.cell.2021.06.019.Additional ReadingBourrie BCT, Willing BP, Cotter PD.The microbiota and health promoting characteristics of the fermented beverage kefir.Front Microbiol. 2016;7. do:10.3389/fmicb.2016.00647.Harvard Medical School.Fermented foods can add depth to your diet.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Harvard Health Publishing.Fermented foods for better gut health.Harvard Health Publishing.How to get more probiotics.University of Chicago Medicine.Debunking the health benefits of apple cider vinegar.Rosa DD, Dias MMS, Grześkowiak ŁM, Reis SA, Conceição LL, Peluzio MDCG.Milk kefir: nutritional, microbiological and health benefits.Nutr Res Rev. 2017;30:82-96. doi:10.1017/S0954422416000275.Lisko DJ, Johnston GP, Johnston CG.Effects of dietary yogurt on the healthy human gastrointestinal (GI) microbiome.Microorganisms. 2017;5:6. doi:10.3390/microorganisms5010006.Homayoni RA, Vaghef ME, Alipoor B, Vaghef ML.The comparison of food and supplement as probiotic delivery vehicles.Crit Rev Food Sci Nutr. 2016;56:896-909. doi:10.1080/10408398.2012.733894Wastyk HC, Fragiadakis GK, Perelman D, et al.Gut-microbiota-targeted diets modulate human immune status.Cell. 2021;184:4137-4153.e14. doi:10.1016/j.cell.2021.06.019.
Harvard Health Publishing.Fermented foods for better gut health.
Harvard Health Publishing.How to get more probiotics.
University of Chicago Medicine.Debunking the health benefits of apple cider vinegar.
Rosa DD, Dias MMS, Grześkowiak ŁM, Reis SA, Conceição LL, Peluzio MDCG.Milk kefir: nutritional, microbiological and health benefits.Nutr Res Rev. 2017;30:82-96. doi:10.1017/S0954422416000275.
Lisko DJ, Johnston GP, Johnston CG.Effects of dietary yogurt on the healthy human gastrointestinal (GI) microbiome.Microorganisms. 2017;5:6. doi:10.3390/microorganisms5010006.
Homayoni RA, Vaghef ME, Alipoor B, Vaghef ML.The comparison of food and supplement as probiotic delivery vehicles.Crit Rev Food Sci Nutr. 2016;56:896-909. doi:10.1080/10408398.2012.733894
Wastyk HC, Fragiadakis GK, Perelman D, et al.Gut-microbiota-targeted diets modulate human immune status.Cell. 2021;184:4137-4153.e14. doi:10.1016/j.cell.2021.06.019.
Bourrie BCT, Willing BP, Cotter PD.The microbiota and health promoting characteristics of the fermented beverage kefir.Front Microbiol. 2016;7. do:10.3389/fmicb.2016.00647.Harvard Medical School.Fermented foods can add depth to your diet.
Bourrie BCT, Willing BP, Cotter PD.The microbiota and health promoting characteristics of the fermented beverage kefir.Front Microbiol. 2016;7. do:10.3389/fmicb.2016.00647.
Harvard Medical School.Fermented foods can add depth to your diet.
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