You may be surprised to discover that a battle of bacteria is unfolding within your body, particularly in your gut. It is crucial to aid the good bacteria in their quest for victory. These essential beneficial bacteria have been proven to promote overall health, as well as contribute to digestive health, mental well-being, immune system strength, and weight management. Fortunately, you can easily find probiotics in various common grocery store items if you know what to look for. From yogurt to sauerkraut to kombucha, here is a compilation of healthy probiotic foods that you can incorporate into your diet today.

What are Probiotics?

Probiotics are living microorganisms, which include bacteria and yeast, that reside in the body’s gut microbiome and are beneficial for health. The term “probiotic” is a combination of two words: “pro,” meaning “in favor of,” and “biotic,” meaning “life,” defining probiotics as life-promoting. In general, there are two types of bacteria: good bacteria and bad bacteria, and probiotics fall under the category of good bacteria, aiding in digestion, immune health, and overall well-being. (1)(2)

Historically, probiotics were part of traditional diets, often consumed through fresh foods from fertile soil or by fermenting foods to prevent spoilage. Although less common in today’s standard North American diet, probiotics can still be found in many common grocery store products.

What are Probiotic Foods?

Probiotics naturally occur in fermented foods. Fermentation is the chemical process of breaking down sugars in foods (by bacteria and yeast) to preserve them for extended periods. This natural fermentation process generates probiotic bacteria. However, it’s essential to note that not all fermented foods contain probiotics. The reason for this is that fermentation can occur through various processes, resulting in different outcomes. Only the appropriate process will produce probiotics and probiotic foods. For instance, the fermentation process used in beer production involves yeast (not bacteria), and the acid in beer counterbalances the fermentation effects, not to mention the presence of sugar and alcohol.

Thankfully, finding fermented and probiotic foods is more straightforward than you might think. Many traditionally fermented foods continue to populate our grocery store shelves today.

List of Probiotic Foods

Here’s a list of probiotic foods that are both beneficial and readily available.

1. Yogurt

Yogurt is one of the most common and popular probiotic foods. Commercial yogurt is produced by adding two bacterial strains, Streptococcus thermophilus and Lactobacillus bulgaricus, to milk, which thickens the milk through the lactic acid produced by the bacteria. However, these bacteria strains, while forms of bacteria, do not offer the same health benefits as live probiotics. Unfortunately, not all yogurt in grocery stores is traditionally fermented. Therefore, when selecting yogurt, be sure to read the label and opt for yogurt containing ‘live active cultures’ or ‘live bacterial cultures’ to ensure you’re getting genuine probiotic-rich food.

2. Kefir

Similar to yogurt, kefir is a fermented milk drink made from kefir grains, a specific type of mesophilic symbiotic culture. Kefir has a tangy, thick, creamy consistency, similar to drinkable yogurt, and can be crafted from cow’s or goat’s milk. Kefir boasts a diverse array of microorganisms and their interactions, making it a natural source of probiotics. (3)

3. Sauerkraut

Sauerkraut is created through a process called lacto-fermentation, involving finely shredded cabbage. Unpasteurized sauerkraut is rich in Lactobacillus bacteria, as well as fiber, vitamins C, B, and K. (4) A staple in German cuisine, sauerkraut is often used as a side dish or topping for meat and sausages. To enjoy probiotic benefits, make sure to select unpasteurized sauerkraut, as pasteurization kills the live and active bacteria.