You’ve heard of probiotics, but do you know what they actually are? what they do? or where to find them? If not, read on…
Prebiotics are the fuel source, or food, for probiotic microorganisms. There are lots of different kinds of probiotics and we want to achieve a high level of diversity. This helps to promote a healthy balance of good bacteria in our gut, which is important to maintain our overall health.
Probiotics are helpful living microorganisms found in some foods or supplements.
If you know a little bit about probiotics, you may know that they are in some dairy and soy sources, but there are plenty of other ways to get them too.
Some of the best sources are in fermented foods. Be careful though! Not all fermented foods are a good source of probiotics. High heat can destroy the good bacteria. Instead, If you see things like ‘live cultures’, ‘active cultures’, ‘starter culture’, or ‘probiotic’, on the label, you know that you’ll be able to take advantage of much of the good bacteria.
Disclaimer: This page contains affiliate links to products. We may receive a commission for purchases made through these links.All opinions and recommendations are genuine and my own.
Let’s talk about 13 probiotic sources. There is something in here for everyone!
1. Olives
Olives are a super nutrient dense fruit but they are also a fermented food and a good probiotic. Be sure to look out for the brine cured varieties for the most probiotic benefits.
Keep in mind that this is a high sodium food, like a few others on this list. It’s not that salt is bad, but think about it in context with your overall diet.
2. Kefir
One of the best probiotic sources is Kefir, a drink, which is created through the fermentation of kefir grains. There are two types of kefir grains, water kefir grains and milk kefir grains.
Traditional kefir is dairy based. That said, the rise of plant based eating has brought with it increased popularity in non dairy alternatives like coconut kefir, but really it can be made with any milk or milk alternative. Water kefir is of course the other variety you can purchase.
3. Sauerkraut
Sauerkraut is mostly made of fermented cabbage and minimal other ingredients. It helps to promote a balanced gut and reduces inflammation. If you are looking for the probiotic effect opt for unpasteurised because heat destroys the good bacteria. You’ll find the best ones in the fridge section.
Be careful with this one if you have a histamine intolerance.
4. Kimchi
Kimchi is much like sauerkraut but can contain various other vegetables, herbs and stronger spices like chilli.
5. Miso
Miso is a soy based probiotic, that helps with digestion, and can actually reduce bloating. You’ll see a few kinds of miso and the difference for the most part is fermentation time. If you’ve not had it before, start with the white one as it’s got a milder flavour. You can have miso soup or add miso to salad dressings and sauces. Avoid using boiling water though because this can destroy the bacteria.
6. Kombucha
Kombucha is fermented tea. Many claim that it offers all of the probiotic benefits that we’ve been talking about, however they are not necessarily backed by science. Thats not to say they aren’t beneficial to digestion and liver support, but choose wisely.
7. Tempeh
Tempeh is made of fermented soy beans. If you’ve tried tempeh and were not a fan because of its strong flavour, try steaming it for 15 minutes before preparing it as you ordinarily would. This will take much of the bitterness away.
8. Pickles/ Gherkins
Pickles/ gherkins are a probiotic you might not immediately think of. If you can find these in the fridge section they likely have less preservatives. These also have the benefit of additional vitamins and minerals as it is a vegetable, and they are low calorie if that’s something you are after.
9. Apple Cider Vinegar
Apple cider vinegar sits next to kombucha. This is because more science is needed to fully back up its probiotic claims. In saying that though, it is healthy and is still great for your gut, especially if you get the kind with ‘mother’.
I remember years ago I sometimes there was a fad where people took ACV shots, undiluted, don’t do that!
10. Natto
Natto is fermented soy beans, which if consumed, can help improve your digestion. Now, this is one I’ve never tried but apparently it’s got a nutty flavour and you can find it in the freezer section of most Asian grocers if you are in the west.
11. Filmjolk
Filmjolk is another type of fermented drink but the fermentation process is slightly different because it happens at room temperature, meaning there is no heating. Traditionally this is a dairy based probiotic source. I’ve not seen it in stores but I believe you can get dairy free versions too.
12. Yoghurt
Yoghurt is the thing you probably think about first when someone says probiotic so I won’t spend much time here. It is good to see though, non dairy yoghurts that contain probiotics too.
13. Pickled onions
Pickled onions can sometimes contain probiotic. Vinegar is often used to preserve pickled onions, which can negate some of the probiotic benefits. Select wisely.
Do I need a probiotic supplement?
Like prebiotics, probiotic supplements are well studied. Probiotics are often combined together or other gut health promoting supplements.
As much as I’m a believer in doing things as naturally as possible, there is a time and a place for supplements. One time in particular where you would get great benefit from a probiotic supplement is if you are also taking an antibiotic. This is because antibiotics kill a lot of good bacteria in your gut and you should take extra steps at this time to replenish them.
Not that all of these are health foods as such, but its interesting that manufacturers, more than ever, are adding probiotics to all sorts of things like soy milk, peanut butter, muesli, various drinks, bars, balls, protein powders, greens powders and other superfood blends. Probiotics are also very well studied and its health claims are not refuted. However, the ingestion of live microorganisms can be dangerous for some people. For this reason, the use of postbiotics and parabiotics is gaining traction.
With all that said, have you ever heard of Postbiotics? That’s exactly what we are going to talk about next time. I’ll add a link to that post here once it goes live!
