Miso is a fermented, probiotic-rich food deeply rooted in Japanese cuisine. It is produced from fermented soybeans, salt, and a fungus called koji. Miso is available in paste form and is renowned for its use in miso soup, containing live
, active cultures of bacteria. Miso comes in various colors, including white, yellow, red, and brown, and can be incorporated into stir-fries, used as a spread, marinade, or added to soups.
9. Kombucha
Kombucha is a fermented and slightly effervescent tea beverage crafted from black or green tea and a symbiotic culture of bacteria and yeast known as SCOBY. While kombucha has only recently gained popularity in North America, it has been a cultural staple in parts of the world, especially Asia, for millennia. Although research is limited, kombucha appears to offer many of the same health benefits as tea and is a good source of probiotic bacteria. (6) It’s important to note that not all store-bought kombucha is the same; it should be raw, and if it has been processed, filtered, or pasteurized, it is not authentic.
10. Some Cheeses
Many cheese varieties are produced through fermentation, but not all fermented cheeses contain probiotics. Similar to yogurt, cheese must include live and active cultures as ingredients to be considered probiotic foods. Raw (unpasteurized) milk cheeses contain beneficial bacteria, as the natural bacteria from the environment and milk remain alive during the cheese fermentation process. Probiotic-rich cheeses encompass aged traditional cheddars, Gouda, and Alpine cheeses like Gruyère. (7)(8)
11. Natto
Like tempeh and miso, natto is a fermented food originating from soybeans. Despite its unusual appearance, natto features a probiotic bacterial strain called Bacillus subtilis. A staple in Japanese cuisine, natto is often mixed with rice and serves as a source of Vitamin K, soy protein, and dietary fiber. (9)
