Top 12 Probiotic Foods To Support Gut Health

Yogurt is one of the best probiotic sources, made from milk fermented by friendly bacteria (mainly lactic acid and bifidobacteria). Yogurt, widely sold, is easy to make at home.


Only unpasteurized, cultured buttermilk contains beneficial bacteria, so check labels. Taste cultured buttermilk in our green salad with dressing and herby mash.


Adding kefir grains to cow's or goat's milk creates a diverse and potent probiotic with several major strains of friendly bacteria and yeast. Kefir has more beneficial bacteria and yeast than yogurt.


In this dairy-free, vegan version, kefir grains are added to sugary water to make a slightly fizzy drink flavored with fruits and spices.

Water kefir

Tempeh, made from fermented soybeans, boosts good bacteria. Learn about tempeh's health benefits and try our chilli tempeh stir-fry and tempeh traybake recipes.


Kimchi, a Korean favorite, is fermented cabbage with lots of Lactobacillus. Use our quick kimchi recipe. Add to our kimchi fried rice, noodles, and scrambled eggs.


Kombucha is a sweetened fermented black tea from China that is known to have many bacteria and yeast species that are good for your gut.


Stale rye or malt sourdough is used to make Eastern European kvass. Kvass has been made with fruits, beets, and other root vegetables in recent years.


Miso, a fermented soy paste used in Japanese and Asian cuisine, contains a lot of gut-friendly Aspergillus oryzae. Our miso aubergine and soup recipes will inspire you.


Natto, fermented soybeans from Japan, contains gut-boosting bacteria. Discover why natto and the Japanese diet are so healthy.


Sauerkraut, fermented cabbage, is cheap and easy to make and full of good bacteria. Discover sauerkraut health benefits.


Cheddar, parmesan, and Swiss cheeses, especially gouda, deliver intact probiotics to the GI tract better than yogurt. Top cheese recipes like cheese, oat, and spring onion soda bread will satisfy your cravings.

Soft, aged cheese

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also see

6 Simple Ways To Reduce Water Retention In The Body