List of Top 20 Natural Probiotic Foods

Probiotics are a type of friendly bacteria which provide various health benefits when consumed correctly. They are present in the human digestive system and in some supplements and food items. There are many strains of probiotic bacteria; however, the main ones belong to the Bifidobacterium and Lactobacillus groups.

If you want to know more about the top 20 natural probiotic foods and how they benefit your health, continue reading!

Probiotic foods are available both in natural food items and in the form of processed food items. Here is the list of top 20 probiotic foods which one can consume to keep their gut happy.

1. Apple Cider Vinegar

Apple Cider Vinegar is a good source of probiotics as it contains bacteria. Besides reducing cholesterol levels, controlling blood pressure, enhancing weight loss, and improving insulin sensitivity, ACV can help fulfil one's probiotic intake as well. One can include it in their salads or drink a small portion every day.

2. Raw Cheese

Raw cheese made from sheep's milk, goat's milk and A2 cows is high in probiotics since these contain Bifidus, acidophilus, thermophilus, and bulgaricus. However, one should purchase unpasteurised cheeses to derive the maximum probiotic effect. Processed varieties of cheese lack beneficial bacteria.

3. Traditional Buttermilk

Traditional buttermilk is also known as cultured buttermilk, and it is made from the liquid leftover after making butter. It is one of the most consumed probiotic Indian foods, and even Nepalis and Pakistanis consume it as well.

One must remember that the most common types of buttermilk available in markets do not contain probiotics. Therefore, one should purchase buttermilk that contains live cultures to derive the probiotic benefits.

4. Raw Milk

Any raw milk, be it sheep's, goat's, or cow's milk and A2-aged cheeses, are high in probiotics. However, one should purchase raw milk to derive the probiotics since most pasteurised dairy products lack healthy bacteria.

5. Yoghurt

Yoghurt is one of the foods high in probiotics and contains all types of healthy bacteria since it is made by fermenting lactic acid bacteria and bifidobacteria. Yoghurt also contains high amounts of calcium; thus, it is good for one's bones. Greek yoghurt made from goats, sheep or cows is the most popular probiotic food globally. Yoghurt made from grass-fed animals and not pasteurised has the maximum probiotic content.

6. Kvass

Kvass is a fermented cereal drink that is popular in Eastern Europe. It is made by fermenting rye, flour, malt, stale rye bread and sugar. Kvass has a mild-sour flavour and is known for its liver and blood-cleansing properties due to the usage of Lactobacilli probiotics.

7. Miso

Miso is a seasoning particularly used to make Japanese dishes. It is made by fermenting soybeans with a fungus known as koji and salt. Miso can also be made by mixing soybeans with other ingredients such as rice, rye and barley. Miso typically tastes salty and is available in many varieties such as red, brown, white and yellow. It is a good source of probiotics, fibre, and protein. It is also high in various minerals, manganese, copper, and plant compounds.

8. Kefir

Kefir is made by adding kefir grains to goat's or cow's milk; thus, it is a fermented probiotic milk drink. Kefir contains various friendly bacteria and yeast. It has the ability to improve digestion, and it also contains anti-cancer and anti-microbial properties.

9. Kimchi

Kimchi, one of the best probiotic foods, is a spicy Korean side dish made by fermenting cabbage as the main ingredient, but it can also be made with other vegetables. Kimchi has probiotic lactic acid bacteria, which help improve digestive health. If Kimchi is made from cabbage, it is rich in vitamins like vitamin K, iron and riboflavin.

10. Pickled Cucumbers

Pickled cucumbers, also known as gherkins, are cucumbers which have been preserved in a solution of water and salt. Cucumbers are left for fermentation, and this makes it sour. These are a good source of healthy probiotic bacteria that aids in better digestion. Pickled cucumbers are also low in calories and rich in vitamin K; thus, they are an essential nutrient responsible for blood clotting.

11. Sourdough Bread

According to research, sourdough bread might have probiotic-like products in it. This bread depends on lactic acid bacteria and wild yeast, which are naturally occurring leavening agents in flour.

12. Soy Sauce

Soy sauce is not a fermented food, although it can be a probiotic food if it has a label on it. But, according to research, soy sauce and a few other fermented foods can benefit gastrointestinal health.

13. Tempeh

Tempeh is originally from Indonesia; however, it has become popular globally as a meat substitute.  It is made from fermenting soybean products which makes it one of the probiotic foods. After fermentation, it forms a firm patty which generally has a flavour similar to a mushroom. While soybeans are high in phytic acid, the fermentation process reduces the amount of phytic acid in them. However, this process produces some vitamin B12, which on the other hand, is not present in soybeans.

14. Kombucha

Kombucha is a fermented green or black tea drink which is now popular all over the world and consumed mostly in Asia. It is a bubbly, buzz-worthy drink that is made with probiotic strains of yeast and bacteria. When this tea is served chilled, it tastes refreshing and mellow. Various antioxidants present in kombucha might have the ability to fight bad bacteria.

15. Sauerkraut

Sauerkraut is a popular food item in many countries, especially in Eastern Europe. It is finely shredded cabbage which is fermented by lactic acid bacteria. It is often used as a side dish on top of sausages. It has a salty, sour taste, and it can be stored in an airtight container for months. Besides probiotic qualities, it is also rich in vitamins C, K, and fibre. It also contains iron, potassium and sodium.

16. Indian Cheese (Paneer)

Most types of cheese available in the market are fermented; however, it does not necessarily mean it contains probiotics. Paneer or Indian cheese is a rich source of probiotics. One can consume raw paneer with salt and black pepper or add it to salads to get its milky flavour.

17. Natto

Similar to miso and tempeh, Natto is another fermented product of soybeans. It is a staple food in Japan, and people in Japan serve it as breakfast by mixing it with rice. Natto has a strong flavour, a distinctive smell and a slippery texture. It is rich in vitamin K2 and protein, which aids in cardiovascular health and makes bones stronger. According to some studies, Natto also helps in the prevention of osteoporosis in women.

18. Green Peas

According to a study by the Journal of Applied Microbiology, green peas contain a potent probiotic named Leuconostoc mesenteroides. It is often associated with fermentation under low-temperature conditions.

19. Turshi

Turshi is a blend of pickled vegetables, including celery, carrots, pepper and other vegetables. It contains a number of probiotics and is a popular item in Balkan cuisine and Middle Eastern countries.

20. Apples

According to research, apples contain about 100 million bacteria which might healthily interact with gut microbiomes. This is said to be more effective than any single supplement of probiotic.

Now that individuals know the sources of probiotic foods, they should also know the ways to incorporate them into their daily diet.

• One can start the day with a healthy breakfast, including yoghurt with flax seeds, nuts, berries and fruits.
• One can prepare a stir fry meal with tempeh as a meat replacement. However, excessive heat can diminish its food value and probiotic content; thus, it would be best to incorporate tempeh at the end of the cooking process.
• Individuals can drink probiotic-rich beverages like kombucha or kefir as a healthy beverage option.
• To boost probiotic intake, one can also make sauerkraut with other veggies or sausages.
• As suggested, miso is an excellent ingredient that one can add to soup or noodles, especially ramen.
• Kimchi is a very popular dish, and one can definitely make a kimchi salad with other veggies.
• Individuals can also incorporate raw cheese in their sandwiches or prepare a curry with paneer.

Other than knowing the names of the foods that contain probiotics, one should also know the benefits of probiotics. Here are the following benefits.

• Probiotics might help with diarrhoea, especially when specific antibiotics cause it. It also helps with infectious diarrhoea in kids.
• These might also help with Inflammatory Bowel Diseases, which include ulcerative colitis and Crohn's Disease. It can help prevent Crohn's disease from getting worse or relapsing.
• Some probiotics might also keep ulcerative colitis in a state of no disease activity or little activity.
• Help ease irritable bowel syndrome symptoms, including bloating, constipation and stomach pain.
• Probiotics also help with lactose intolerance.
• It can also help treat skin conditions like eczema and allergies and even reduce asthma.
• According to some research, probiotics also help treat and prevent yeast infections.
• It also helps in treating and preventing urinary tract infections.

While probiotics are safe for maximum people, they might have a few side effects for some. However, these are generally mild and temporary in nature. The side effects generally include bloating and gas if consumed in large amounts. Apart from that, probiotics might cause problems for people who have a weakened immune system. It can also cause allergic reactions in some people and interfere with how certain medications work. Therefore, one should first check whether they can tolerate probiotics.

Here are some common misconceptions individuals have regarding probiotic foods. Let’s debunk them.

‘Live bacteria’ is the same as probiotics: Individuals need to remember that not all listed 'live culture' or 'live bacteria' are probiotics. Products which contain probiotics will include information about which bacteria is present, like Bifidobacterium or Lactobacillus. Apart from that, the number of live microbes present on the label represents the number at the time of manufacturing; thus, the number might diminish witlowered numbers. One should remember to purchase a proh time.

More the bacteria, the better: It is not necessary that only products which list a high amount of bacteria are effective. Certain probiotics work better in biotic strain that has proven health benefits instead of only focusing on numbers.

All yoghurts are probiotic-rich: This is a misconception that most people have, that the live cultures or live bacteria in yoghurt are probiotic. It is not always true. Yoghurt might contain cultures filled with bacteria, but when the yoghurt is pasteurised or heated, these cultures die. Therefore, to derive the maximum probiotics, one should purchase only yoghurts which have added live probiotic bacteria after pasteurisation.

This is all for the top 20 natural probiotic foods. If consumed in the correct proportion, probiotic-rich foods can provide immense health benefits to one. It can help improve one’s gut health and help digestion.