Top Probiotic Sources: Food, Supplements, and Drinks

Probiotics are beneficial live bacteria that, when you take enough of them, can improve your health. They work by helping to balance the bacteria in your gut, supporting your immune system, and potentially preventing or treating different digestive issues.

 

But where can you find probiotics? Here are some of the best sources of probiotics that you can include in your diet.

 

Foods

 

If you’re seeking natural sources of probiotics, fermented foods are an excellent choice! The process of fermentation, where bacteria or yeast convert sugars, not only results in appealing tastes and longer preservation but also generates helpful probiotics. These live bacteria can positively impact your gut health, which plays a significant role in your overall wellness.

 

Some of the most common fermented foods that are good sources of probiotics are:

 

Yogurt: Yogurt is one of the most popular and widely available probiotic foods.

 

Unleash the gut-loving power of yogurt! This creamy treat, made from milk fermented by friendly bacteria like lactic acid bacteria and bifidobacteria, offers a delicious way to:

 

• Support digestion: Yogurt can help your digestive system run smoothly.

• Boost immunity: It might give your immune system a helping hand.

• Lower cholesterol: Some studies suggest yogurt can contribute to healthy cholesterol levels.

 

For the greatest benefit to your gut health, opt for plain, unsweetened yogurt that clearly states “live and active cultures” on its packaging. These cultures are the essential microorganisms that contribute to a healthy gut.

 

Kefir: Kefir is a fermented milk drink that is similar to yogurt, but with a thinner consistency and a tangier flavor. It is made by adding kefir grains, which are cultures of yeast and bacteria, to cow’s or goat’s milk.

 

Kefir boasts a more diverse and potent array of probiotics compared to yogurt. Additionally, it provides a richer source of other beneficial nutrients, including protein, calcium, and vitamin B12.

 

Kefir can help improve your digestion, fight infections, and reduce inflammation. You can drink kefir plain or add it to smoothies, cereals, or baked goods.

 

Sauerkraut: Hailing from Europe, especially Germany, sauerkraut isn’t just a flavorful side dish or condiment. Through fermentation by lactic acid bacteria, this thinly sliced cabbage transforms into a rich source of probiotics.

 

Packed with fiber, vitamin C, vitamin K, and iron, sauerkraut can improve digestion, prevent constipation, and even boost your immunity.

 

Miso: Beyond its use in Japanese soups, sauces, and marinades, miso offers a world of health benefits. This fermented paste, crafted from soybeans, rice, barley, or other grains, is teeming with beneficial probiotics.

 

Packed with protein, antioxidants, and minerals like copper, manganese, and zinc, miso can contribute to improved digestion, lower blood pressure, and even liver protection. Make sure to store it in the fridge to maintain its probiotic benefits, since too much heat can destroy the good bacteria.

 

Tempeh: Tempeh is another fermented soy product that has a firm texture and a nutty flavor. This food is a rich source of probiotics, protein, fiber, iron, calcium, and phytoestrogens – plant-based compounds that can act similarly to estrogen in the body.

 

Tempeh can also lower cholesterol levels, improve blood sugar control, and reduce menopausal symptoms. Tempeh can be prepared in various ways, such as baking, frying, or grilling, making it a versatile meat alternative.

 

Kimchi: Kimchi is a spicy Korean dish made from fermented cabbage and other vegetables, and is rich in probiotics.

 

 

Probiotic Supplements

 

If you don’t like or can’t eat fermented foods, you can still get probiotics from supplements. Probiotic supplements are available in a range of formats, including capsules, tablets, powders, liquids, and gummies.

 

These supplements contain varying kinds and quantities of probiotic strains, which could lead to different impacts on your well-being.

 

 

If you’re looking for the best probiotic supplements, you might want to check out these three top brands:

 

Culturelle

 

This brand goes beyond a one-size-fits-all approach. They offer specialized probiotic formulas for digestive health, women’s health, immune support, and more. Their key advantage lies in a scientifically supported strain called Lactobacillus rhamnosus GG.

 

 

This particular strain has been clinically proven to survive the stomach’s strong acid and effectively make its way to your intestines, where it can thrive and support your general health.

 

 

Bio-Kult

 

This brand focuses on your individual needs! They provide a range of products containing diverse live bacteria strains. Whether you’re a man, child, traveler, or looking to support mood or gut health, they have a formula for you.

 

They even have a prebiotic and probiotic blend specifically designed to promote gut healing and a strong immune system.

 

Symprove

 

This brand takes a refreshing approach to probiotics! Their special liquid delivery method helps ensure the live bacteria survive the journey to your gut and can effectively do their job.

 

Additionally, their tasty mango and passion fruit flavored drink contains four beneficial bacteria strains and is suitable for various dietary restrictions, being gluten-free, dairy-free, and vegan.

 

These are just some of the best probiotic supplements on the market, but you should always consult your doctor before taking any supplements, especially if you have a medical condition or are pregnant or breastfeeding.

 

 

Probiotic Drinks

 

If you’re looking for some tasty and healthy probiotic drinks, here are three options you might want to try.

 

First up is kombucha, a fermented tea beverage that contains live bacteria and yeast. Kombucha may offer benefits for your digestion, immune system, and even your mood.

 

Next, we have kefir, a dairy beverage resembling yogurt but containing a greater variety and quantity of probiotics, along with less sugar. Kefir can boost your bone health, lower your cholesterol and fight inflammation.

 

Third on the list is water kefir, a plant-based alternative to traditional dairy kefir, created using water, sugar, and kefir grains. Water kefir can hydrate you, detoxify you and balance your gut flora.