Probiotics are microorganisms, including bacteria and yeasts, that may have a benefit for health. They can be found in dietary supplements; however, they are also present in some foods.
Eating probiotic-rich foods or taking probiotic supplements may affect the makeup of the gut microbiome (the microorganism community living in the gut). The mix of organisms in the microbiome may have certain effects on a person's health, both positive and negative.
Eating naturally fermented foods may help provide the microbiome with some beneficial bacteria. This article will include a number of specific probiotic foods and how to know if a food actually contains beneficial bacteria and yeasts.
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List of Good Probiotic Foods
Foods that contain probiotics include:
- Kefir
- Yogurt
- Cultured buttermilk
- Fermented milk
- Frozen yogurt
- Tempeh
- Miso
- Sauerkraut
- Kimchi
- Kombucha
- Fermented fish (utonga-kupsu)
- Cottage cheese (look for brands with probiotics listed on the label)
- Apple cider vinegar (look for a brand that is unpasteurized and contains the “mother” which is the live culture of fermenting organisms)
- Olives (if fermented but not canned)
- Pickled onions (if fermented but not canned)
- Pickled beets (if fermented but not canned)
- Pickled cucumbers (if fermented but not canned)
Some foods may have probiotics added to them, even though they are not fermented. These include:
- Cereals
- Cheeses
- Probiotic drinks
Probiotics are living organisms. They can be found in foods that have undergone fermentation. Fermentation is a chemical process in which a microorganism converts starches or sugars into an alcohol or an acid.
Some foods are fermented in order to make them last longer. Others are fermented to improve their taste or texture.Meat, fish, dairy products, vegetables, soybeans, legumes, cereals, and fruits are all types of food that might be fermented.
It may not be difficult to incorporate foods with probiotics. According to Leybelis Padilla, M.D., a gastroenterologist based in San Diego, "People are likely already eating probiotic foods such as yogurt, kombucha, kimchi, and miso."
Fermentation doesn’t always mean that a food has a significant amount of probiotics. Some fermented foods contain more live organisms than others. Read food packaging to learn how many different strains of bacteria are in the food you eat.
However, the number of bacteria in any one food can vary due to a number of factors. The number of bacteria is measured in colony-forming units (CFUs), which are the number of living cells. CFUs are not usually listed on food packaging.
One study showed that kefir may contain anywhere up to 850 million CFUs. Yogurt is another common probiotic food, and to show “live and active cultures” on the label, they must contain 100 million CFUs. Sometimes they may contain more.
Frozen yogurt also may contain probiotics, but they only need to contain 10 million CFUs to receive the“live and active cultures” label.
What’s Better, Probiotics in Food or Supplements?
Probiotics can be acquired through foods or supplements, both of which are valid ways to get good bacteria, but there are some differences to consider when deciding on an eating plan or a supplement.
"I would like people to understand that probiotic foods are good for overall health, not just gut health, and can [be purchased] without breaking the bank, unlike buying probiotic supplements, which are unlikely to offer as many health benefits," Padilla tells Verywell.
There is a lack of research and data that compares probiotic supplements and probiotic foods. However, foods that contain probiotics may make their way through the digestive system more effectively. Plus, they have the benefit of containing other nutrients.
Probiotics that are eaten in fermented foods can have a significant effect on the microbiome. One study compared a high-fiber diet to one that included fermented foods such as yogurt, kefir, fermented cottage cheese, kimchi and other fermented vegetables, vegetable brine drinks, and kombucha tea. After 10 weeks, the people who ate more fermented foods had more good bacteria in their microbiome and decreased markers of inflammation.
Whether you decide on food or supplements will depend on factors like food preferences, the reason for taking the probiotic, and recommendations from your healthcare providers.
Adding foods that contain probiotics to your diet is a good idea, but if that's not an option for you, consider taking supplements. Before starting a supplement, it is important to consult a healthcare provider.
Where to Find Probiotic Foods
Foods that contain probiotics are becoming more common. They can usually be found at the grocery store. Health food stores may also have more specialized probiotic foods.
"When shopping for probiotic foods such as yogurt or kombucha, it's important to read the food labels for the ingredient list. Look out for additives that can cause possible health issues, such as emulsifiers to yogurts or added sugars to things like kombucha," Padilla says.
Eating a variety of foods that are fermented and contain probiotics will help in getting exposure to a wide variety of good bacteria. Adding foods that contain probiotics to each meal can be helpful in making sure they become part of a regular eating plan.
Probiotics may cause symptoms such as bloating and gas, but adding them slowly to your diet can help minimize side effects, including stomach upset.
You might also enjoy making your own fermented foods, which can be made to your taste. Plus, making your own will ensure these foods are on hand because they often have a long shelf life.
"I think once people realize that they do, in fact, eat probiotic foods and now know the health benefits, it opens up the door to a more conscious and mindful way of incorporating those food choices more often," Padilla tells Verywell.
Summary
Some foods contain live, beneficial bacteria and yeasts that are created during the fermentation process. The type and number of probiotics in fermented foods is highly variable. It’s important to check food labels to ensure that a food does contain probiotics. Adding probiotic foods to the diet slowly can help in avoiding any digestive symptoms that higher amounts of probiotics may cause.
