It’s never been more easy to get your probiotic fix. If you’re looking for more ways to boost your intake, here are a few probiotic-rich options to do it.


Probiotics: it’s a nicer word for healthy bacteria, and a topic that’s become increasingly popular the more we learn about them. It’s such a hot topic that it’s hard to believe there was once a time when encouraging people to add healthy bacteria to their diets was a difficult sell.

Now we know that probiotics are beneficial for our gut health, immune protection, and now the latest research is showing how it may actually help our brain health, too! Here are 5 easy ways to add more probiotic foods in your diet.

1. Kombucha and probiotic drinks

Probiotics drinks are everywhere and for good reason- they’re a convenient and delicious way to consume probiotics!

TIP: Fermented probiotic and kombucha beverages have billions of live probiotics in every bottle and often come in different flavors. Cheers to good gut health!

2. Yogurt

Yogurt is the OG of the probiotic world. Remember that time when it seemed like an insider’s tip that there was actually bacteria in yogurt and how good it is for you? Luckily for us, it still is!

TIP: When purchasing yogurt, it’s best to choose plain versions with live and active cultures. You can always add in your own fruit, or you can go the savory route too.

3. Sauerkraut

Who would have thought that the kraut we added to our hot dogs and hamburgers for years would be so gut healthy? Well that is only partially true. There are some major caveats when it comes to sauerkraut being nutritious. First, be mindful that sauerkrauts are loaded with salt. Secondly, most store-bought varieties have lost their healthy live bacteria due to the heavy processing and pasteurization.

TIP: It’s best to go with high quality (e.g. refrigerated) sauerkrauts, which are more likely to have the live bacteria still present. Better yet, try making your own!  Combine cabbage, salt, vinegar and whatever other herbs and spice flavors you want in a close lid jar and forget about it for a month! While this is a relatively easy (albeit lengthy) process, please be sure you have researched how to make it safely. You do not want to introduce bad bacteria!

4. Kimchi

Kimchi is made using fermented vegetables and spices. It’s very similar to sauerkraut and popular in Korean dishes.

TIP: You can find kimchi at your local Asian market or in many health food stores these days!

5. Miso

Most people know about miso from miso soup. It’s basically fermented soybeans and contains rich probiotic content, and can add a wonderful savory flavor to your dishes.

TIP: Miso can be used in so many different recipes other than miso soup. Try making a miso carrot dressing that goes along with any salad or greens.  You can find miso in the refrigerated section of most grocery stores.

Let’s eat and drink to your gut!

Adapted from the original article.

Jessica Spiro, RD, CLC is a registered dietitian nutritionist from Encinitas, CA specializing in pre- and post-natal nutrition, as well as cancer, food allergies, diabetes management, and heart health. Check out more fun recipe ideas and nutrition tips with Jessica!


1 Comment
  1. Hi Jessica,

    Thank you for the informative post. I have a gut problem that has made me feel uncomfortable for a very long time. I tried a lot of therapies and treatments but one that works for me or at least has helped improve my health is adding probiotic-rich foods into my diet. It also helps if you join Facebook groups or community that has your condition. It helps to have a support group. What I learned is I don’t have to face this battle alone. I also found this post, https://gundrymd.com/best-probiotic-foods/ I hope it helps my fellow readers.