23 Top Probiotic Foods and Beverages to Boost Your Gut Health and Happiness

Probiotics have become quite the trend lately, but they have actually been part of human diets for centuries. Probiotics are beneficial living microorganisms, which include various types of bacteria and yeasts, that thrive in foods through the process of fermentation. This technique, widely used in ancient cultures, was initially employed to preserve food.

The term 'probiotics' has evolved since its introduction in 1960. According to the International Scientific Association of Probiotics and Prebiotics, probiotics are defined as microorganisms that must offer specific health benefits to the host. The organization asserts that only strains that have scientifically proven health effects should be referred to as probiotics. However, in this article, probiotics are discussed more broadly as food sources containing live bacteria that support the gut microbiome.

How Do Probiotics Work?

Probiotics play a vital role in helping your body maintain a balanced mix of beneficial bacteria, particularly in the gut lining. They can also replenish the “good” bacteria that are often depleted after taking antibiotics, which tend to indiscriminately kill both harmful and beneficial bacteria. This process helps protect your gut from further harmful microorganisms and strengthens the overall microbiome.

How Probiotics Benefit Your Brain and Body

Research indicates that probiotics offer numerous health benefits, primarily due to their influence on the gut microbiome. These beneficial bacteria are recognized for their support of digestive health, mental well-being, and immune system function.

"Probiotics are not just great for gut health; they also contribute significantly to overall wellness. They help boost your immune system, reduce infection risk, aid digestion, fight off harmful microorganisms, enhance nutrient absorption, and even assist with vitamin production," explains Amy Archer, RDN, CLT, CHWC, registered dietitian nutritionist and owner of Wellness RD.

Growing research is revealing the positive effects of probiotics on mental health, largely due to the intricate connection between the gut and brain, known as the gut-brain axis. In fact, the gut has even been dubbed the "second brain" because it produces neurotransmitters such as serotonin and dopamine, which play a key role in regulating mood.

"The microbiome is a fundamental factor in mental health research and treatment," states Drew Ramsey, MD, a board-certified psychiatrist, author, and mental health advocate. "Mental health is deeply tied to how our bodies process food and absorb various minerals and phytonutrients. Recent science reveals active biological communication between the organisms in our gut and the rest of our body."

Top Probiotic-Rich Foods

In summary, maintaining a balanced, healthy gut benefits the entire body. One of the best ways to improve gut health is by incorporating probiotic foods into your diet regularly. Here are 23 top probiotic food choices to keep things exciting and varied.

1. Kefir

Kefir is a probiotic-rich fermented milk drink created from kefir grains, a living mixture of bacteria and yeast. This beverage originated in the Caucasus region, where Asia and Europe meet. It is known for being one of the most abundant sources of probiotics due to its fermentation process, which involves both bacteria and yeasts. Kefir can be enjoyed on its own, added to smoothies, or mixed into overnight oats. Prefer a plant-based option? No worries—Kefir Lab offers a coconut-based vegan version with 17 different probiotic strains.

2. Acidophilus Milk

Acidophilus milk is cultured with Lactobacillus acidophilus, a probiotic bacterium that helps maintain an acidic environment in the body, thus preventing the growth of harmful bacteria. Beyond promoting gut health, acidophilus has also been shown to treat yeast infections and eczema. To maximize the probiotic benefits, avoid cartons labeled "sweet acidophilus" and instead choose the fermented variety, which has a tangy flavor similar to kefir.

3. Yogurt and Yogurt Drinks

Around the world, there are numerous varieties of yogurt and yogurt-based drinks. Yogurt is created by heating milk, cooling it, and adding two live cultures, Lactobacillus bulgaricus and Streptococcus thermophilus. Some yogurts may even contain additional beneficial bacteria strains, which will be listed on the ingredients label. Whether you prefer plain, flavored, Greek yogurt, French yogurt, Icelandic skyr, lactose-free yogurt, or a yogurt drink like Indian lassi, these options are generally rich in probiotics. Just be cautious of added sugars, as some types contain significantly more than others.

4. Cultured Cottage Cheese

Cottage cheese is produced by culturing milk with beneficial bacteria and then draining the curds while keeping them loose to preserve some of the whey. Not all cottage cheese contains probiotics, so be sure to look for varieties labeled with “Live Active Cultures.”

5. Labneh

Labneh is a creamy, thick cheese originating from the Middle East, made by straining yogurt. It’s strained more than Greek yogurt, resulting in a consistency similar to cream cheese. As long as it's made from yogurt containing live active cultures and is not heated, labneh retains its probiotic benefits. While store-bought labneh is readily available, it’s also quite easy to prepare your own at home!

6. Kimchi

Kimchi is a traditional Korean side dish, or banchan, created by fermenting vegetables with probiotic-rich lactic acid bacteria. It's typically made with Napa cabbage and daikon radish, seasoned with garlic, ginger, and Korean chilies. Kimchi has been a cornerstone of Korean cuisine, often homemade, and due to its superfood status and unique flavors, it has gained mainstream popularity and is now available in almost every supermarket.

7. Sauerkraut

Originating in the Roman Empire, sauerkraut has long been a staple in American cuisine, potentially since the nation's founding. It's not just a tasty dish but one of the richest sources of probiotics. Made through the process of lacto-fermentation, this tangy treat requires only two ingredients: cabbage and salt. The salt draws out water from the cabbage, creating a natural brine essential for the fermentation process. Aside from being a crunchy, salty condiment beloved by both chefs and dietitians, sauerkraut also boasts numerous health benefits. Whether homemade or purchased from the refrigerated section, unpasteurized varieties are a great option.

8. Kombucha

Kombucha, one of the most popular fermented drinks, has a history that spans centuries. This lightly carbonated beverage, made from tea, sugar, and a symbiotic culture of bacteria and yeast (SCOBY), offers a flavor that is typically both sweet and sour, with a vinegary kick. The sweetness of kombucha can vary depending on the brand, so it’s a good idea to check the sugar content. Despite its trace alcohol content of around 0.5 percent ABV, the fermentation process ensures that most kombucha brands are legally nonalcoholic.

9. Certain Aged Cheeses

Aged cheeses, specifically those that haven't been pasteurized, are excellent sources of probiotics. Varieties like Swiss, Gouda, Edam, Gruyere, and raw Cheddar contain beneficial bacteria due to their fermentation process, making them great additions to your diet for digestive health.

10. Kvass

Kvass is a traditional fermented drink with a low alcohol content (0.5 to 1 percent ABV) that originated in Northeastern Europe and has been enjoyed for centuries. While it can taste similar to beer when made with grain, beet kvass is a superior choice, offering a unique balance of salty, sweet, and earthy flavors. Besides being a rich source of probiotics from live bacteria, it also provides additional nutrients derived from the beets themselves.

11. Pickled Beets

Pickled beets bring vibrant color, crunchy texture, and a tangy kick to your meals. However, beets will not provide probiotics unless they are of the fermented variety, so be sure to check the label. Additionally, beets are rich in fiber, antioxidants, and vitamin C, offering even more health benefits.

12. Tepache

You might have noticed another canned drink next to the kombucha section in your local supermarket: tepache. A traditional beverage from Mexico, first enjoyed by the Mayans, tepache is made from fermented pineapple rind and typically sweetened with piloncillo, a type of Mexican brown sugar. Unlike kombucha, tepache ferments for a shorter time, resulting in a milder flavor and lower alcohol content.

13. Miso

Miso is a highly versatile probiotic-rich food. It’s created by fermenting soybeans with koji, a mold cultivated from rice. Over several months, this fermentation process yields a savory, umami-packed paste that can be used in a variety of dishes, from salad dressings and marinades to broths, soups, stews, and fish recipes. Miso provides probiotics along with essential nutrients such as Vitamin K, manganese, zinc, and calcium, and it’s a complete protein, offering all the necessary amino acids for health. To maximize probiotic benefits, it’s best to use miso in raw or lightly cooked preparations, adding it after the cooking process to preserve the beneficial bacteria.

14. Natto

Natto is a staple in traditional Japanese cuisine, made by fermenting soybeans. This unique food is not only a good source of probiotics, but it's also one of the rare foods rich in Vitamin K2, which is crucial for both bone and heart health due to its role in calcium metabolism and blood clotting. Natto has a strong umami flavor and a distinct texture, often described as slimy, sticky, and stringy. While its texture might be unconventional, we suggest giving it a try. Enjoy a small portion (it’s quite potent) alongside rice, and top it with soy sauce and Japanese yellow mustard for an authentic experience. Natto is available at most Japanese or Asian specialty grocery stores in the refrigerated section or can be ordered online.

15. Nama Shoyu

Unlike most soy sauces, which are pasteurized, nama shoyu is a freshly pressed, unpasteurized Japanese soy sauce. Because it’s not pasteurized, it preserves live bacteria, making it a good source of probiotics.

16. Gochujang

Gochujang, a fermented paste, is an essential condiment in Korean cuisine. Made primarily from gochugaru (Korean chili powder), glutinous rice, and fermented soybeans, it delivers a balance of sweetness and spiciness. Gochujang is incredibly versatile—it can be used in marinades for proteins, such as Korean bulgogi, as a dipping sauce, or added to soups and stews to enhance flavor.

17. Fermented Olives

When considering probiotics, olives might not be the first food to come to mind. However, fermentation plays a key role in turning freshly harvested olives into the tangy, briny fruits we recognize. To ensure you’re consuming the probiotic-rich variety, check the label to confirm the olives have undergone natural fermentation.

18. Sour Pickles

Pickles that are lacto-fermented offer a good source of probiotics. However, many products labeled as pickled are actually quick-pickled, meaning they've been soaked in a sweet-salty, vinegary brine without the presence of live, active bacteria. To ensure you're getting the probiotic benefits, look for those that have truly been fermented, or opt for sour pickles, which achieve their tart flavor naturally through fermentation rather than vinegar.

19. Fermented Seaweed

Seaweed is already known for its abundance of nutrients and environmental advantages. However, the fermentation process adds an extra layer of nutrition. When combined with gochujang and fermented kelp, it creates a powerhouse probiotic food. For those who aren't fond of spice, gochujang-free alternatives are also available.

20. Fermented Hot Sauce

Fermented hot sauce is created by fermenting hot chili peppers. While traditional hot sauces typically mix chilies with vinegar, salt, and sometimes other spices, the probiotic version uses just peppers, salt, and water, sealed in a jar to undergo lacto-fermentation. Be sure to check the label for live active cultures, such as those from Alive Ferments.

21. Fish Sauce

A key ingredient in East and Southeast Asian cooking, fish sauce is a liquid seasoning derived from fermenting small fish (often anchovies) and salt. The process creates a flavorful liquid byproduct, which can ferment for months or even years, preserving live bacteria unless pasteurized (always check the label).

22. Umeboshi

Umeboshi, also known as salted or pickled plums, consist of fermented ume plums, salt, and red shiso (the ingredient that gives it its signature red hue). A beloved traditional Japanese condiment, umeboshi pairs wonderfully with rice or heavier meat dishes.

23. Fermented Girardiniera

This mix of pickled vegetables is a classic Italian favorite, adding a tangy touch to sandwiches and salads. As with other fermented foods, it’s important to select a version that contains beneficial bacteria, like the Veggie Medley from Olive My Pickle. According to the company, one 1/4 cup serving of this product provides an impressive 13 billion CFUs (colony-forming units) of live bacteria.

Frequently Asked Questions

• Do other foods touted as being gut-friendly, such as sourdough bread, also contain probiotics?

  While sourdough bread is fermented and easier to digest, the baking process destroys the live bacteria from the sourdough starter. Similarly, tempeh, another fermented food, likely loses its probiotic content during cooking. To preserve probiotics, avoid heating foods above 120–130°F, as this is the temperature at which most probiotics die.

  Avoid heating probiotic-rich foods higher than 120 to 130F, the temperature at which most living probiotic bacteria are destroyed.

• Is there an ideal amount of probiotics needed to benefit health?

  Probiotics are measured in colony-forming units (CFUs), though not all labels list this. For example, yogurt typically contains between 90 billion and 500 billion CFUs per serving, while kimchi offers about 15 billion CFUs per 1 cup. Many supplements contain 1–10 billion CFUs per dose. However, it’s important not to fixate on exact numbers. Instead, focus on variety. Archer recommends eating more than 30 different types of whole foods each week, including both probiotic and prebiotic foods, to diversify your gut microbiome. Research from the American Gut Project supports this: participants eating more than 30 plant types a week had more diverse microbiomes than those who ate fewer. Dr. Ramsey encourages people to explore probiotic-rich foods and even try making their own fermented foods to promote gut health. The takeaway: variety is key for gut health.

• Should you pay attention to the specific types of live bacteria strains in a food?

  When selecting a probiotic supplement, it might be helpful to consult a registered dietitian or another expert in digestive health about which strains are most effective for your digestive concerns. However, with probiotic foods, the general consensus is that diversity and intake volume are more important than focusing on specific strains. Dr. Ramsey suggests that eating a wide variety of plants and fermented foods helps avoid food fatigue and supports biology. Probiotics shouldn’t be the sole focus; it’s just as important to include prebiotics in your diet, as they nourish the probiotics. Different types of fiber support different probiotics, so consuming a wide range of plant-based foods is crucial for gut health.