Boost Your Gut Health with These Powerful Probiotic Foods

Probiotics are beneficial bacteria that help maintain the balance of your gut microbiome which in turn can improve your mood, digestion, and overall well-being. Moreover, these “good” bacteria work alongside prebiotics, fiber rich foods that nourish probiotics, to further support gut health. Therefore, adding probiotic foods to your diet is not only simple but also a tasty way to promote a thriving microbiome.

A Closer Look at Fermented Foods with Probiotic Benefits

Here is a global list of probiotic foods, which are fermented foods that naturally contain live microorganisms, typically lactic acid bacteria or yeasts. These microorganisms are known to be beneficial to gut health. In particular, probiotic foods can help support digestion and play a key role in maintaining a balanced and diverse microbiome. Furthermore, they may contribute to reducing symptoms of digestive discomfort, such as bloating or irregular bowel movements, especially when consumed consistently.

The Broader Impact of Probiotics on Health

In addition to their digestive benefits, regularly including probiotic-rich foods in your diet may also support overall health. For example, they can enhance nutrient absorption, reduce inflammation, and strengthen the immune system. Moreover, a healthier gut environment has been linked to improved mood and energy levels. Therefore, making a habit of incorporating a variety of these foods into your daily routine can offer a simple yet powerful way to promote long-term wellness.

Dairy-Based Probiotic Foods

  • Yogurt – Fermented milk with live cultures (Lactobacillus, Bifidobacterium).
  • Kefir – Fermented milk drink from the Caucasus region.
  • Lassi – Traditional Indian yogurt-based drink.
  • Dahi – Indian-style fermented curd.
  • Filmjölk – Scandinavian fermented milk.
  • Viili – Finnish fermented dairy product.
  • Kumis (or koumiss) – Fermented mare’s milk (Central Asia).
  • Skyr (if contains live cultures) – Icelandic cultured dairy.

Grain & Legume-Based Probiotic Foods

  • Miso – Japanese fermented soybean paste.
  • Tempeh – Indonesian fermented soybeans.
  • Natto – Japanese sticky fermented soybeans with Bacillus subtilis.
  • Doenjang – Korean fermented soybean paste.
  • Cheonggukjang – Korean fast-fermented soybean dish.
  • Idli/Dosa batter – Fermented rice and lentil batter (South India).
  • Injera batter – Ethiopian fermented teff flour flatbread.

Vegetable-Based Probiotic Foods

  • Kimchi – Korean spicy fermented vegetables (often Napa cabbage).
  • Sauerkraut – German fermented cabbage.
  • Curtido – Central American fermented cabbage slaw.
  • Pickles (fermented in brine) – Cucumber or vegetables naturally fermented (not vinegar-based).
  • Giardiniera (fermented version) – Italian mixed fermented vegetables.
  • Suan cai – Chinese fermented mustard greens or cabbage.
  • Zha cai – Chinese pickled mustard plant stem.
  • Achar (fermented) – Indian fermented pickles (often mustard-oil based).
  • Torshi – Middle Eastern fermented vegetables.

Beverage-Based Probiotic Foods

  • Kombucha – Fermented sweet tea with SCOBY (symbiotic culture of bacteria and yeast).
  • Water kefir (tibicos) – Fermented sugary water with kefir grains.
  • Boza – Fermented millet drink from Eastern Europe and the Middle East.
  • Kvass – Eastern European fermented rye bread drink.
  • Chicha – Latin American fermented corn drink.
  • Tepache – Mexican fermented pineapple drink.
  • Palm wine (fermented sap) – Traditional African and Asian beverage (contains yeast and bacteria).
  • Toddy – South Indian fermented palm sap drink.
  • Fermented ginger beer (non-commercial, naturally fermented)
Probiotic Foods - Kombucha

Fermented Cheeses (if unpasteurized and cultured)

(Some may contain live bacteria if aged properly and not pasteurized)

Raw milk cheeses – Certain traditional European cheeses, such as:

  • Roquefort
  • Gouda (aged)
  • Cheddar (aged)
  • Gruyère
  • Parmesan (limited live culture remains)
  • Feta (traditionally in brine)

Note: Most commercial cheeses are pasteurized and, as a result, are not probiotic unless they are specifically labeled as such. Furthermore, it’s important to carefully check the labels in order to identify cheeses that do contain probiotics.

  • As of May 6, 2024, Health Canada permits the sale of cheese made from unpasteurized milk in Canada, provided it meets specific safety requirements, such as aging for a minimum of 60 days at a temperature of 2°C or higher, and clear labeling to inform consumers, with no subsequent updates to this policy since that date.
  • People who are pregnant, young children, older adults, and those with weakened immune systems have a higher risk of foodborne illness. Therefore, they should avoid raw and unpasteurized cheese. Additionally, it is important for these groups to choose safer alternatives. Moreover, consulting a healthcare professional can provide further personalized guidance.

Other Fermented Condiments & Pastes

  • Fermented chili sauces (e.g., traditional Sriracha)
  • Fermented bean pastes (e.g., Thai tauco, Chinese doubanjiang)
  • Fermented garlic or black garlic (fermented under controlled conditions)
  • Fermented mustard or horseradish (some traditional recipes)

This list includes probiotic foods, many of which are staples in traditional diets around the world. However, the probiotic content largely depends on whether the food contains live cultures at the time of consumption. Therefore, it’s especially important to choose fresh or properly stored options in order to maximize their benefits. Furthermore, by incorporating a variety of these foods into your diet, you can more effectively support a healthy gut microbiome. Additionally, being mindful of how these foods are prepared and consumed can also enhance their positive effects.

Let’s Not Forget about Prebiotics

While probiotics are beneficial bacteria supporting your gut, prebiotics are fibers that help them grow and thrive. Found in foods like garlic, onions, bananas, and oats, prebiotics play a vital role in digestive health. Moreover, understanding how they work together can boost your gut health and overall wellness. Therefore, learning about their connection helps you make smarter food choices. To explore more about prebiotic foods and their benefits, read our blog post on prebiotics here.

Need personalized support?

For tailored guidance on prebiotics, probiotics, and overall gut health, it’s best to consider connecting with a registered dietitian. Additionally, you can visit Empowered Eating to learn more about personalized support or easily book a consultation to get started on your health journey.

Disclaimer

This post is intended for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. The fermented and probiotic foods listed above are included to provide a global overview of traditionally consumed products that may contain live beneficial microorganisms.

Empowered Eating does not recommend or endorse the consumption of any specific product or food listed. Individual tolerance to fermented foods can vary significantly, and not all fermented foods are suitable or safe for everyone. Certain fermented items may not meet food safety standards, especially if homemade or unregulated. Always check for Health Canada-approved or regulated sources before consuming probiotic or fermented foods, especially if you are pregnant, immunocompromised, or have underlying health conditions.

It is your responsibility to ensure that any product or food you choose to consume is safe, properly prepared, and obtained from a trusted, reputable source. For personalized dietary advice or questions about your health, please consult a registered healthcare provider or dietitian.