Key takeaways
- Look for live and active cultures.
- Choose refrigerated products.
- Heat kills probiotic bacteria.
- Pair with prebiotic foods.
- Ask a doctor if immunocompromised.
Fermented foods are a delicious way to add friendly bacteria to your diet.
12 probiotic foods
| Food | Tip |
|---|---|
| Yogurt | Look for "live and active cultures" |
| Kefir | A drinkable fermented milk |
| Sauerkraut | Choose refrigerated, unpasteurized |
| Kimchi | Spicy fermented vegetables |
| Miso | Add after cooking to protect cultures |
| Tempeh | Fermented soybeans |
| Natto | Fermented soybeans, strong flavor |
| Kombucha | Watch the sugar |
| Fermented pickles | Brine-fermented, not vinegar |
| Aged cheeses | Gouda, cheddar |
| Cultured buttermilk | Check for live cultures |
| Plant-based yogurt | Check for added cultures |
Feed them with prebiotics
Oats, onions, garlic, leeks, asparagus, bananas, apples and flax provide the fiber that friendly bacteria feed on.
Villora pairs a probiotic with prebiotic fibers in one daily capsule.
Sources
- National Center for Complementary and Integrative Health – "Probiotics: what you need to know."
- Harvard Health Publishing – "Fermented foods for better gut health."
- Cleveland Clinic – "Probiotics."
Common questions
Which foods contain probiotics?
Yogurt, kefir, sauerkraut, kimchi, miso and tempeh, among others.
How do I know a food has live cultures?
Check the label for live and active cultures.
What are prebiotic foods?
Fiber-rich foods such as oats, onions, garlic and bananas.