10 foods that contain more probiotics than yogurt

Yogurt is known for its probiotics that help with digestion and gut health, but it’s far from your only option. Many other foods are full of probiotics and may be just as good, or even better, for your gut.

1. Kefir

Kefir is a fermented milk drink made by adding kefir grains (a mixture of bacteria and yeast) to milk. The fermentation process transforms the natural sugars into a tangy, drinkable yogurt-like beverage.

Kefir is thought to contain more probiotics than yogurt, which could make it even better for your gut. Aside from its gut health benefits, it can also help reduce inflammation, support your immune system, and lower cholesterol.

2. Kimchi

Kimchi is a spicy and tangy Korean dish made from fermented vegetables, such as cabbage or radishes, with salt and seasonings.

Kimchi is fermented using the vegetables’ natural bacteria, creating probiotics that provide several health benefits. Kimchi may help support digestion, immune function, and perhaps even heart health when consumed regularly.

3. Kombucha

Kombucha is a fizzy, fermented tea made by adding a mixture of good bacteria and yeast to sweetened black or green tea. It can support gut health by promoting the growth of good bacteria, improving digestion and relieving stomach upset.

Some studies have examined the possible antioxidant, anti-inflammatory, and hepatic effects of kombucha, although more research in humans is still needed.

4. Sourdough bread

Sourdough is made by fermenting flour and water with lactic acid bacteria and yeast.

Although baking can kill some live bacteria, sourdough retains beneficial compounds that can help fight inflammation and protect your cells. These substances could be helpful in managing conditions related to inflammation and may also support a healthy gut.

5. Sauerkraut

Sauerkraut is chopped and fermented cabbage made with salt and natural bacteria. It is most often used as a condiment added to dishes like soups and sandwiches.

Sauerkraut contains beneficial bacteria that may help support immune system function and reduce inflammation. It also shows potential antioxidant and anticancer effects.

6. Miso

Miso is made by fermenting soybeans with salt and a culture called koji, which turns the mixture into a rich, flavorful paste. It is often used in Japanese soups and marinades.

Miso may offer some health benefits related to gut health, inflammation, and perhaps even blood pressure or cancer prevention. Although further studies are needed to fully understand the effects.

7. Lassi

Lassi is a traditional Indian yogurt-based drink, usually made with cultured milk and sometimes with fruits or spices. Unlike kefir, it only contains bacterial cultures, but no yeast.

Lassi may help with digestion, symptoms of irritable bowel syndrome (IBS), and may be easier for those with lactose intolerance to tolerate.

Some research also links it to better heart health, blood sugar management, and immune system function.

8. Kvass

Kvass is a fermented drink made from rye bread. It has a tangy, fizzy taste, similar to kombucha, and is made from natural bacteria and yeast.

The good bacteria in kvass can help improve gut health by promoting digestion, helping food move through the gut, and stimulating hormones that aid digestion.

9. Tempeh

Tempeh is a traditional Indonesian soy-based food. It is made by fermenting cooked soybeans with a starter culture, which binds the seeds into a firm cake.

Tempeh is a good source of plant-based protein and may have benefits such as reducing inflammation, supporting gut health, and providing antioxidants, which help protect the body’s cells from damage.

10. Natto

Natto is another fermented soy product, best known for its sticky, stringy, and unique texture. It is made by steaming soybeans and then fermenting them with beneficial bacteria.

In addition to supporting gut health, natto may provide other benefits, such as promoting heart and bone health and improving the body’s response to insulin.