10 Probiotic Foods That You Must Include In Your Diet


Sound digestion is the mainstay of good health. Even a minor digestive issue can have a baneful impact on your immunity and cause a host of diseases over a period of time. Toxins are the main culprit for such issues as they clog the digestive channels within the body if not eliminated regularly. As toxic overload becomes a common issue, people have become more aware about taking steps to curb their buildup. No wonder, different kind of detox plans are gaining such extensive popularity these days. These plans are mainly based on right diet coupled with herbal remedies, probiotic supplements and exercise routine. Besides probiotic supplements, you can also explore some foods that are high in probiotics. Let us understand the concept of probiotics before knowing more about such foods.

What are probiotics?

Probiotics refer to the good bacteria which line the gut and play a vital role in nutrient absorption. This makes them essential for digestive health and supporting immunity as well. Not having enough of them puts you at the risk of digestive disorders, skin problems, autoimmune disease and common health issues such as coughs and colds. For this reason, it becomes essential to add probiotic-high foods in your diet or take them in the supplement form. Probiotic foods, in particular, bring a wide array of health benefits, ranging from a stronger immune system to better digestion, natural weight loss, healthy skin, increase in energy levels and more. In fact, they also serve as one of the natural ways to clean out your gut and promote overall health and well-being. Now that the benefits of probiotic foods are explained, it becomes important to know these foods better.

Some probiotic foods that you must eat


Yogurt is perhaps the most popular and easily available probiotic food. The best kind that has probiotics is that made from the milk of grass-fed animals such as cows, sheep and goat. It is recommended that you should buy yogurt which is organic and made from the milk of these grass-fed animals.


Like yogurt, Kefir is a fermented dairy product that is made with milk and fermented Kefir grains. Kefir contains as many as 10 to 34 probiotic strains and its flavor is slightly acidic in nature. It is quite similar to yogurt but is higher in probiotics as it is fermented with yeast.

Raw Cheese

Another easily available, probiotic-rich food item is raw cheese made of the milk of cows, goat and sheep. If you want to go high on the content of probiotics in them, opt for cheeses that are unpasteurized.

Apple Cider Vinegar

Apple cider vinegar is a drink that has been recognized for an array of health benefits such as lowering cholesterol, reducing weight and controlling diabetes and hypertension. Additionally, it provides a hefty dose of probiotics as well and makes a great addition to your everyday diet.

Cultured Vegetables (Kimchi and Sauerkraut)

Kimchi and Sauerkraut are made of fermented vegetables which are beneficial for the gut health as they support the growth of good bacteria therein. These foods are high in enzymes which promote the digestive function to a considerable extent.


A fermented soybean product which hails from Indonesia, Tempeh is also a rich source of probiotics. It can be eaten raw or be boiled before consumption. Alternatively, it can be deep fried though this can reduce its nutritional value significantly.


A 2000 year old Japanese item, Kombucha is a fermentation of black tea that is revered for its probiotic benefits. Research has proven its effectiveness for supporting digestion, increasing the energy levels and enhancing the liver detoxification.


Another popular probiotic dish that comes from Japan is natto, which is made of fermented soybeans and is high in a probiotic called bacillus subtilis. It enhances digestion, strengthens immunity and supports cardiovascular health.


Next on the list is Kvass, a fermented beverage traditionally made of barley or rye. The modern versions of the drink are created with vegetables such as beers and carrots. The mildly sour-flavored Kvass cleanses the blood and promotes liver function.

Brine-cured Olives

You can try brine-cured olives if you want to increase your probiotic consumption and improve your gut health. Ensure that the olives you buy are organic and come from a trustworthy seller.

Including these probiotic foods and drinks in your diet is an effective measure for improving your gut health. In fact, nothing works as well as these natural products because they have high nutritional benefits as well as are free from side effects.


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