8 Probiotic Foods That Nutritionists Say Are Better Than Supplements

Maintaining a healthy gut is crucial for overall wellness, and eating probiotic-rich foods is one of the best ways to achieve that. Probiotics are live microorganisms that can provide these digestive benefits when consumed in adequate amounts. They’ve been shown to balance the gut bacteria, support digestion, enhance immunity, help nutrient absorption, and can even influence mental well-being. So, where can you find these tiny little digestion helpers? We’ve tapped nutrition experts to help us identify the best probiotic foods to consume.

What Are Probiotics and Why Do They Matter?

Probiotics are live bacteria and yeasts that can help maintain or restore the natural balance of your gut microbiota. “They produce enzymes that aid in the digestion and absorption of nutrients such as vitamins and minerals,” says nutritionist Staci Gulbin. “If eaten on a regular basis, they can help support weight management through appetite control and can also help prevent gastrointestinal symptoms like antibiotic-associated diarrhea, which is a result of the disruption of gut bacteria balance."

They’re often consumed in supplement form, but getting them directly from fermented foods is an even better way to ingest a wide variety of microorganisms for a broader set of health benefits.

What's the Difference Between Probiotics and Fermented Foods?

While both probiotic-rich foods and fermented foods provide similar benefits for your microbiome, they are slightly different. Probiotics are live organisms that are well-studied for their health benefits, with specific strains identified as the beneficial ones. On the other hand, fermented foods are produced through microbial growth (often involving lactic acid bacteria), but those bacteria may or may not have survived the process to make it into the food (for example, your sourdough bread does not contain live organisms). Therefore, the probiotic potential of fermented foods varies, and the types of live organisms they might contain are broader.

“Many of the live, active cultures in fermented foods are not present in large enough amounts or have not been tested for specific health benefits to meet the definition of probiotics,” explains nutritionist Toby Amidor. Still, they are greatly beneficial for your digestive health and immune system, and some say even more beneficial than probiotics. 

The Best Probiotic Foods to Eat

Yogurt

Yogurt, especially Greek yogurt, is probably the most familiar probiotic food. It contains live cultures of bacteria Lactobacillus bulgaricus and Streptococcus thermophilus, which help digest lactose and promote gut health, says Amidor. "Greek yogurt is a nutrient-rich food that contributes essential nutrients such as protein, calcium, phosphorus, zinc, vitamin B12, pantothenic acid (B5), and riboflavin (B2). It's a great way to consume probiotics, even for those living with lactose intolerance," she adds. 

Kefir

Kefir, yogurt’s highly drinkable and more sour cousin, is a fermented dairy drink with a more diverse array of probiotics compared to yogurt. “It’s made with two types of fermentation. The fermentation of sugar via natural milk sugar known as lactose (lactic acid fermentation), and the fermentation of yeast via kefir grains (alcoholic fermentation)," says Amidor, pointing out that this provides kefir with a variety of live and active cultures, aka the "good bacteria."

Kimchi 

Kimchi, a Korean fermented dish most often made with cabbage, is packed with probiotic lactic acid bacteria such as Lactobacillus, Leuconostoc, and Weissella, which play a crucial role in supporting gut health. Scientific studies link kimchi’s probiotics to anti-inflammatory, antioxidant, and immune-boosting effects, contributing to weight management, digestion, and overall wellness when included regularly in the diet.

Sauerkraut

Another traditional pickled cabbage dish, sauerkraut hails from Eastern Europe. Just like kimchi, sauerkraut is packed with lactic acid bacteria and fiber, notes nutritionist Lauren Manaker. While these fermented vegetables don’t always contain the clinically defined probiotics, Gulbin points to studies showing that kimchi and sauerkraut have "anti-inflammatory properties that can improve markers of metabolic and heart health," making them greatly beneficial.

Miso and Tempeh

Both miso and tempeh are fermented soybean products that have been consumed in Asia for hundreds of years and have amazing probiotic benefits thanks to the live cultures introduced into these foods by the fermentation process. Miso is a seasoning paste that is most often used to create flavorful soups and broths, while tempeh comes in a firm patty-like form and can serve as a great high-protein meat substitute. If using miso for its probiotic benefits, be sure to look for the unpasteurized version. 

Kombucha

This fizzy, fermented tea contains live bacteria and yeast strains that may contribute to gut health. Scientific studies have shown potential probiotic benefits, particularly in terms of modestly altering gut microbiota composition and improving some digestive symptoms. Note that the probiotic counts vary widely in kombucha products.

Certain Cheeses

If a cheese has been aged but not heated afterward, there’s a good chance it contains live microorganisms. According to Harvard Medical School, the cheeses that fit this description include Swiss, provolone, Gouda, cheddar, Edam, Gruyère, and, more surprisingly, cottage cheese.

Are Probiotic Supplements Just As Good?

Not really! Our experts recommend favoring probiotics through food over supplements because probiotic-rich foods come with additional nutrients like calcium, potassium, and fiber, which altogether support health. “Although some probiotic supplements can provide prebiotics to nourish probiotic microorganisms, if at all possible, try to consume probiotics through fermented foods," says Gulbin. 

Some studies suggest that probiotics consumed within fermented foods may have different, more potent effects compared to supplements, possibly influencing immune function differently, notes Amidor.

How Often You Should Eat Probiotic Foods

There is no standardized "dose" for probiotics in foods, but Manaker advises aiming for at least one serving of probiotic-rich foods daily, such as a cup of yogurt or a small portion of kimchi.

“Consistency is key for maintaining gut health.” For dairy products, consuming about three servings per day is generally recommended, says Amidor, with Greek yogurt and kefir excellent options to enjoy regularly.