12 Best Probiotic Foods for Maintaining Good Health


Have you been taking enough probiotics in your food? Probably, you are not. Essentially probiotics are the good bacteria which line the gut and play a vital role in the absorption of nutrients and support the immune system.

Benefits of Probiotic foods

Probiotic foods have many immediate health benefits, some of which include:

  • Development of strong immune system
  • Improvement in digestion
  • Evolution of healthier skin as probiotics leads to improvement of eczema.
  • Reduction in incidence of flu and cold

Let us look at some of the best probiotic products:

  • Kefir
    It is similar to yogurt and is a combination of fermented kefir grains and milk. Kefir has been in use since last 3,000 years and is known to contain 34 strains of probiotics.
  • Cultured Vegetables
    Cultured vegetables are made from fermented cabbage and other such vegetables. Though it is not diverse in probiotics but has a higher proportion of organic acids which gives sour taste and results in the formation of good bacteria. The combination of cultured bacteria is very common in Germany and is especially taken by people who are looking to having a strong digestive system.
  • Kombucha
    This is an effervescent fermentation of black tea and has been in use since last 2,000 years after it originated in Japan. Its primary health benefits include liver detoxification, support in the digestive system and increase in energy.
  • Coconut Kefir
    Coconut Kefir is made by fermenting the juice of young coconut and is one of the best probiotic products. This fermentation is done with help from kefir grains. This is a dairy free option and is known to contain a rich proportion of probiotics. This food has several strains of probiotics which are good for health. The great flavor of coconut kefir is another of its additives which can be made better by adding some stevia leaves, lime juice, and water.
  • Natto
    This is a popular dish in Japan and consists of fermented soybeans. Natto is known to contain Bacillus subtilis which is one of the good probiotics. It has been known for its role in strengthening the immune system, strengthening the cardiovascular health and plays a key role in the effective digestion of vitamin K2. Natto is also known to contain nattokinase which is a powerful anti-inflammatory enzyme and fights cancer.
  • Yogurt
    This is one of the most favored food products that come in the list of best probiotic products. It comes from animals that have been fed on grass and is also not pasteurized. However, if you are buying yogurt from the market or making it yourself, the following facts should be kept in mind. It will be best to see if the yogurt is from sheep’s or goat’s milk, it should be from grass-fed animals, and lastly, it should be organic.
  • Kvass
    Kvass has been a popular fermented product and is among the best probiotic products. It has been used in East Europe since long and has been traditionally made from fermented rye and barley. However, during the past few years’ beets, fruit and root vegetables like carrots have also been used in making Kvass. It is known for its liver and blood cleansing properties and has a sour flavor.
  • Raw Cheese
    Sheep, goat milk and soft cheese from cow’s milk are a rich source of probiotics products and include bulgaricus and acidophilus strains of probiotics. However, care should be taken that only raw and unpasteurized cheese should be taken, if any benefits of its probiotics strains are to be used.
  • Apple cider vinegar
    Apple cider vinegar is known for controlling the blood pressure, cholesterol and diabetes. Taking it on a daily basis will give multiple benefits including providing the required amount of probiotics. A small quantity of the same can be drunk on a daily basis, or you can also use it as a salad dressing.
  • Salted gherkin pickles
    This will be a great salty treat and is a good source of probiotics. Ideally, the salted gherkin pickles should be purchased from a local producer who uses organic means of manufacturing.
  • Tempeh
    Tempeh is another rich source of probiotics and is ranked among best probiotic products. This product is found in Indonesia and can be made from adding tempeh starter to soybeans. This can be taken raw or by boiling the same and taking it along with miso. However, as the common practice is to deep fry the same before using. This should be avoided as it takes away most of the health benefits.
  • Miso
    This is a traditional spice found in Japan and is found in many traditional foods. Miso soup is made from fermenting soybean, barley and brown rice with Koji. It is a fungus, and the fermentation process is a long drawn practice which might take few months to years.

The above-listed probiotics are a rich source of healthy food, some of the best probiotic products and will make your immune system strong if used on a regular basis.