Quick Guide: Probiotics

Tempeh with rice and vegetables

Tempeh with rice and roasted vegetables

Probiotic foods are increasing in popularity due to the abundance of “good bacteria” they provide, but how do you know what’s what? Use this overview of popular options as your guide.


One of the most well-known probiotic foods, yogurt — which is made from fermented milk — can improve bone health and digestive health. Just know that not all yogurt contains live cultures, so be sure to check the label.


Kefir is another fermented milk product, but it includes the addition of kefir grains. Kefir grains are cultures of lactic acid bacteria and yeast. Kefir is believed to help protect the immune system.


While sauerkraut, or finely shredded fermented cabbage, is a popular food in many cultures, many may not know that it also offers probiotic benefits. Additionally, it’s rich in fiber and offers many vitamins and minerals.


A popular food among vegetarians, this soybean fermented meat substitute is a great probiotic option that can increase your body’s ability to absorb vitamins and minerals. It can also help you produce more vitamin B12.


Korean food lovers will recognize kimchi as a spicy, fermented cabbage side dish. It’s high in vitamins and minerals, especially vitamin K and iron.


Kombucha drinks are all the rage right now. While many of the health claims associated with the fermented tea drink are unsubstantiated, its probiotic benefits are undeniable.

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