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Which foods naturally contain probiotics and how much should you consume to see the benefits?

Audy Spendley

Probiotics are live microorganisms that are believed to promote health when consumed. While most people associate probiotics with supplements or fermented foods like yogurt, there are actually a wide variety of foods that contain probiotics naturally.

One of the most well-known probiotic-containing foods is sauerkraut, a fermented cabbage dish that originated in Germany. Sauerkraut contains a type of probiotic bacteria called Lactobacillus plantarum, which has been linked to improved digestion and a stronger immune system. To see the benefits of sauerkraut, it is recommended to consume a few tablespoons per day.

Another popular probiotic food is kimchi, a spicy Korean dish made from fermented vegetables like cabbage, radishes, and cucumbers. Kimchi is rich in Lactobacillus plantarum as well as other probiotic strains, and consuming a serving (around 1 cup) daily is believed to support gut health and reduce the risk of inflammatory diseases.

Kombucha tea is another excellent source of probiotics, and has been growing in popularity in recent years. Kombucha is made by fermenting tea with a symbiotic culture of bacteria and yeast (known as a SCOBY), resulting in a slightly effervescent and tangy beverage. Kombucha contains a range of probiotic bacteria as well as antioxidants, and is typically consumed in small amounts (around 8 ounces per day) for optimal benefits.

Fermented dairy products like kefir and yogurt are also excellent sources of probiotics. Kefir is a drinkable fermented dairy product that is rich in Lactobacillus acidophilus, a beneficial probiotic strain that has been linked to improved digestion and reduced inflammation. Yogurt, meanwhile, contains a range of probiotic bacteria including Lactobacillus bulgaricus and Streptococcus thermophilus, and consuming a serving (around 1 cup) per day is recommended for optimal benefits.

Other probiotic-rich foods include miso, a fermented soybean paste used in Japanese cooking, and tempeh, a fermented soybean cake originating in Indonesia. Both miso and tempeh contain beneficial probiotic bacteria as well as plant-based protein, and incorporating these foods into your diet can be a great way to boost gut health and support overall wellbeing.

In general, consuming a variety of probiotic-rich foods daily is recommended for optimal health benefits. While there is no one-size-fits-all recommendation for how much to consume, a good rule of thumb is to aim for at least one serving (around 1/2 cup) of a probiotic-containing food per day. Additionally, it is important to note that not all probiotic strains are created equal, so it is worth doing some research to determine which strains are most beneficial for your specific health concerns. As always, it is a good idea to consult with a healthcare professional before making any major dietary changes.