10 Foods with Natural Probiotics

You’ll find natural probiotics in fermented, or traditionally prepared foods. The process of fermentation is what populates these foods with probiotic bacteria. Fermentation has been around for millennia as a way to naturally preserve food.

During the fermentation process, the carbohydrates in the food begin to break down and interact with bacteria. The result is a tangy, often sour food that doesn’t expire easily. It’s also now filled with probiotics, which help the food’s nutrient bioavailability.

Let’s review ten of the best foods to find natural probiotics.

One of the world’s oldest fermented foods, sauerkraut or fermented cabbage, has origins in Asia. Sauerkraut is especially high in lactic acid, a source of probiotics. It’s also high in Vitamins K, A, B, and C.

Sauerkraut is tangy and somewhat crunchy and is best enjoyed as a condiment or a side dish.

2. Kefir

Kefir is a drinkable source of probiotics, made from fermented milk or water. Kefir is often made with cow’s or goat’s milk, but can also be made from dairy-free milk such as coconut milk, or even water.

Kefir is the only source of a beneficial probiotic strain known as Lactobacillus Kefiri. It’s also high in B vitamins and is even more probiotic- and nutrient-dense than its cousin, yogurt.

3. Kimchi

Kimchi is a traditional Korean dish made from cruciferous vegetables such as cabbage and radishes, combined with spices such as red pepper and ginger.

The result is a spicy, tangy dish resembling spicy sauerkraut filled with lactic acid-based probiotics. The fermentation also makes the B vitamins and C vitamins in the food more bioavailable.

You can find prepared kimchi in the refrigerator section of most grocery stores.

4. Miso

Miso is a paste made from fermented soybeans used to flavor Japanese dishes like soups and salads. It has a salty, umami flavor and boasts an impressive nutrient profile.

Miso is rich in Vitamin K and other hard-to-get micronutrients like manganese, copper, and zinc.

Fermented soy foods like miso have also found to have less negative effects than unfermented soy products.

5. Yogurt

The most popular source of naturally-occurring probiotics, yogurt is a fermented milk product that has been around for a very long time. Like kefir, yogurt is usually made from cow’s milk, though it can also be made from goat’s, sheep’s, or non-dairy milk.

The fermentation process can make milk product more easily digestible for those with lactose sensitivity because the bacteria breaks down the milk sugar.

Yogurt is naturally tangy and quite sour, but can be sweetened or made more savory depending on preference. Dairy-based yogurt is especially high in vitamins D and K, along with potassium and calcium.

6. Tempeh

Tempeh is another soy-based probiotic food. Made from fermented soybeans that are formed into a block or patty, tempeh is commonly used as a meat replacement in vegetarian or vegan cuisine.

Rhizopus oligosporus and Lactobacillus plantarum are the probiotic strains in tempeh that greatly increase the digestibility and bioavailability of the soybeans. This fermented food has a strong earthy, nutty flavor and offers a plant-based source of protein, B vitamins, and Vitamin K.

Again, fermented soy products like miso and tempeh can be safer ways to eat soy.

7. Kombucha

Kombucha is a trendy beverage that is made from black tea and sugar, and fermented from colonies of bacteria that originate from a SCOBY. Kombucha has a vinegar or beer-like taste and a mild alcohol content (usually below 0.5% ABV.)

Partially due to its natural carbonation, kombucha is a popular alcohol or soda replacement and simply a fun, healthy drink that may offer a variety of health benefits.

There isn’t as much evidence to completely claim kombucha as a health food, but it does contain polyphenols from the tea and some amount of B vitamins and Vitamin C, along with natural sources of probiotics.

See my recipe for Sparkling Kombucha Lemonade.

8. Fermented Veggies

Cabbage isn’t the only veggie you can ferment! You can easily ferment nearly any vegetable as a way to get more natural probiotics into your diet and preserve food.

Nearly everything from carrots, to garlic, to cucumbers (aka, pickles!) are fermentable. The fermentation process populates the vegetables with beneficial probiotics and renders the micronutrients more bioavailable.

If you don’t want to make your own pickles, then you can buy pickles. Not all pickles at the grocery store have probiotics, though. Look for brands sold in the refrigerator section that advertise that they include live probiotics. Otherwise, you may need to make your own.

9. Raw Cheese

Unpasteurized cheese, also known as raw cheese, is a nutrient-dense source of probiotics. Because the bacteria, yeast, and naturally-occurring mold aren’t killed by pasteurization, good bacteria is allowed to flourish.

For my friends on a dairy-free diet, you can also find or make vegan cheese that have probiotics added.

10. Natto

Another soybean-based fermented food, natto is a popular condiment and breakfast dish in Japan. Natto contains Bacillus subtilis and is either loved or hated. It has a very distinct flavor, smell, and texture.

Made from soaked and fermented whole soybeans, natto has a stringy, somewhat slimy texture.

Like other fermented soy products, natto is high in Vitamin K2, B vitamins, and calcium. It also contains nattokinase as an active ingredient, which has been linked to the prevention and treatment of cardiovascular disease.

BONUS: Sourdough

This traditionally-prepared bread is popular for its tangy taste. Sourdough bread is made from a probiotic culture and wheat (though some grain-free and gluten-free options are becoming more widely available.)

While sourdough isn’t a great source of probiotics, as the heat kills the bacteria, the fermentation process can make the gluten more easily digestible.