Wed. Mar 29th, 2023
probiotic foods list

List of probiotic foods:

If you’re looking for a list of probiotic and prebiotic foods, look no further. I’ve put together a comprehensive list of both of these types of food and what they do. Plus you can learn where to get the best ones. 

probiotic foods list
probiotic foods list

Probiotics in Yogurt 

Yogurt is the top of probiotic foods list. The probiotic bacteria found in yogurt contribute to its health benefits. The active cultures in yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus. The first is a helpful strain that ferments milk and converts sugars to lactic acid. In contrast, the second is a thermophilic strain, which contributes to the overall flavor of yogurt by producing carbon dioxide. Both strains work in tandem to create healthy gut flora. Yogurt contributes to gut health and prevents diarrhea and constipation because it contains probiotics. These “friendly” bacteria help maintain the balance of other microbes in your intestines. These bacteria also help digest the milk proteins and lactose (milk sugar), making yogurt easier to digest for people with lactose intolerance.

Furthermore, eating yogurt with live active cultures helps improve your immune system and strengthens your resistance to infection. The friendly bacteria in yogurt also produce antibiotics that kill harmful bacteria in your digestive tract. 

Probiotic in Kefir 

Kefir is a type of drink containing probiotics and is most tasty product in probiotic foods list.

You can prepare it by adding kefir grains, a combination of yeast and bacteria, to milk and letting it sit in a warm place until the fermentation process is complete. This drink has a slightly sour taste that some describe as similar to yogurt or buttermilk. 

Kefir drink has many health benefits, including increased metabolism, teeth strength, immune system function, and energy production. Kefir is also high in calcium, protein, and vitamin B12. It is also high in an antioxidant called selenium. 

There are two types of kefir: water-kefir and milk-kefir. These names refer to the type of liquid the kefirs are grown in. 

Kefirs are safe for most people but may pose risks for those allergic to dairy products or lactose intolerant who regularly drink large amounts of kefir.\

Probiotics in Sauerkraut

Sauerkraut is fermented cabbage. Sauerkraut is an easily digestible form of probiotics and one of the most delicious. In addition to being a probiotic, Sauerkraut is also prebiotic, which feeds the good bacteria already in your digestive system. 

When the Sauerkraut is fermented, the lactic acid produced during the process breaks down the carbohydrates and proteins, making them easier to digest and assimilate, which increases healthy gut flora with reduced gas and bloating.

Sauerkraut is one of the most easily digestible forms of probiotics and also one of the most delicious. In addition to being a probiotic, Sauerkraut is also prebiotic, which feeds the good bacteria already in your digestive system.

 Probiotics in Kimchi

Kimchi is a traditional, fermented Korean dish that has been consumed for centuries. Early on, kimchi was used to preserve vegetables for people living in colder climates. Today, Koreans eat it with every meal, and it’s considered a staple food in their diet. Kimchi is typically made with cabbage and radishes, but there are many different varieties, including seafood and soybean kimchi. The most popular type is baechu (napa) kimchi, including Napa cabbage, shredded green onions, red chili pepper flakes, fish sauce, and garlic and ginger. The probiotics found in kimchi can help your digestive system work better by increasing the good bacteria in your gut. 

This can lead to improved digestion and a lower risk of diarrhea and constipation. The bacteria found in kimchi may also help prevent Candida overgrowth.


This is an excellent probiotic food to include in your diet, as it is an important food source of probiotics. Tempeh is a fermented soybean product and a meat substitute. 

Tempeh is made from whole soybeans that have been dehulled, cooked, and fermented with a mold called Aspergillus oryzae or B. subtilis. The beans are kneaded to break down their protein content and convert it into simple sugars during the fermentation process.


Cheeses are the primary source in the probiotic foods list. To get the most probiotics from cheeses, you need to choose specific types. The best types of cheeses for probiotics include: 

  • Feta Blue cheese (remember to eat it in moderation), 
  • Parmesan Gouda and Brie (in moderation), 
  • Provolone and mozzarella (in small quantities)


 Miso contains probiotics because it is fermented using soybeans and salt. The fermentation process gives miso its characteristic flavor and ability to keep without spoiling for extended periods (unlike chemically processed soy products). The method of fermenting miso is similar to how yogurt preparation. It involves using beneficial bacteria known as “lactic acid bacteria” that convert carbohydrates into lactic acid. This prevents harmful microorganisms from growing in the mixture by reducing water activity, increasing acidity, and lowering the temperature. The beneficial bacteria found in Miso are different from yogurt’s because they are not introduced during the manufacturing process – instead, they exist.

Probiotics in Pickles & Pickled Vegetables

Despite being packed with bacteria, pickles & other fermented foods may not be a healthy choice for your diet. While they have high sugar content, they don’t contain much salt. Moreover, they have a concise shelf life. To obtain the highest number of probiotics, you should ferment them at home or buy them from specialty stores. They are also a healthy option for those who want to add more fiber to their diet.

Unlike canned or dried vegetables, pickles can also be homemade. You can purchase homemade pickles at a health food store. Ensure that you buy a pickle made using organic ingredients, as they are more likely to have good bacteria. Besides, purchasing natural pickles will help you get the correct type of bacteria. If you’re unsure about the difference between bottled and homemade ones, look for the latter.

Although scientists haven’t been able to prove that pickles are good for your health, they have proven beneficial to your overall health. Moreover, they help your body synthesize nutrients and maintain mental sharpness. Unfortunately, most of us don’t have enough probiotics to keep our gut healthy. Fortunately, several natural pickles contain probiotics.

The Health Benefits of Probiotics in Natto:

The fermentation process in Natto makes it a healthy source of probiotics and other gut-friendly bacteria. Not only is Natto healthy, but it is also super-nutritious and low-calorie. It is high in fiber and contains a significant amount of vitamin and mineral content. Its high vitamin K content makes it an excellent choice for vegetarians and vegans alike. The health benefits of Natto are numerous and can be enjoyed by the entire family.

In addition to boosting gut health and aiding digestion, the probiotics in Natto can help prevent a range of diseases, from heart disease to autoimmune thyroid disease. These bacteria have been shown to fight off inflammation and help the body absorb nutrients from our food. The fermentation process of Natto has been around for hundreds of years and is made using a bacterial strain known as Bacillus subtilis. It also contains many nutrients, including vitamins, enzymes, amino acids, and zinc. According to the World Health Organization, Natto helps protect against blood clots.

In addition to aiding digestion, Natto contains various other nutrients, including reasonable amounts of vitamin B6, folate, pantothenic acid, and Vitamin K2. It is also rich in antioxidants and other beneficial plant compounds, and it has been found to help improve the health of people with autoimmune thyroid disease. However, research on Natto’s benefits is still in its infancy.


Research has shown that olives contain high amounts of Lactobacillus, a type of good bacteria that helps restore gut balance. The Microbiologist Antonio Bevilacqua from the University of Foggia in Italy has isolated probiotic strains from olives and used them in other foods. Although the microorganisms are harmless, they can cause gastrointestinal problems and be harmful if consumed in high doses.

Another way to add probiotics to olives is by making them into pickles. These are pickles made with vinegar. These pickles don’t contain live probiotics. Instead, they are cucumbers that are fermented in salty water. While they aren’t full of live bacteria, they have many beneficial bacteria. The fermentation process in olives is necessary for probiotics to be present. To make olives into pickles, they must undergo a process that allows them to become alkaline. 

Maybe you are unaware of the existence of probiotics in olives. However, there are several types of olives that contain these healthy bacteria. In addition to the Mediterranean diet, olives also contain fiber and potassium. These foods have a wide variety of vitamins and minerals and can be consumed daily.

Probiotics in Apple Cider Vinegar

The amount of probiotics in apple cider vinegar varies. It is often better to purchase a product that contains the mother, which is the collection of bacteria and yeast created during the fermentation process.

Apple cider Vinegar contains five types of probiotics. 

The second type of probiotic is the lactobacillus acidophilus. Both are good for your health. Despite their importance, it is not recommended to consume too much ACV at one time.

Prebiotics Foods

There are several different kinds of prebiotic foods. All of them are beneficial for your health. They are natural compounds found in many foods that trigger the growth and activity of Probiotics. By increasing the amount of these beneficial organisms in your digestive tract, you can alter the composition of your gut microbiota. However, not all prebiotics are beneficial for your health. Not all prebiotics are created equally.

For example, you should consume a variety of different prebiotic foods. Ideally, you should eat three to five servings a day. Eating more of these can help your body fight against certain bacteria that can contribute to a healthy digestive system. Most prebiotic foods can be found in fruits and vegetables and used in many recipes. To maximize their benefits, try adding them to your diet regularly.

Following is the list of prebiotic foods.

Some manufactured products also contain prebiotics like,

Maybe the labels of the manufactured products do not include the term prebiotics, but you should look for the following terms, like

  • Galactooligosaccharides
  • Fructooligosaccharides
  • Oligofructose
  • Chicory fiber
  • Inulin

This article reveals the health benefits of eating probiotic foods. If you’re looking for a healthier diet, these are some of the best foods to get started with the above probiotic foods list.

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