15 Easy Ways to Get More Probiotics From Food

Probiotics are friendly bacteria that help your gut stay healthy. They support digestion, strengthen the immune system, and even boost mood. While you can take probiotics as supplements, getting them from real food is often better for your body.

Fermented and cultured foods naturally contain these helpful bacteria, and many of them are easy to add to your daily meals. Whether you enjoy dairy, veggies, or something in between, you have a probiotic-rich option. Here are simple, everyday ways to work more probiotic foods into your routine.

Add Yogurt to Your Breakfast

Yogurt is one of the most well-known probiotic foods, especially the kind with live and active cultures. Choose plain, unsweetened yogurt to avoid extra sugar and additives. You can top it with fruit, nuts, or even a drizzle of honey.

Greek yogurt is thicker and has more protein, making it a filling option. If you’re dairy-free, there are plant-based yogurts made from almond, coconut, or oat milk that also have added probiotics. Just check the label to make sure live cultures are included.

Enjoy Kefir as a Drink or Smoothie Base

Kefir is a fermented milk drink packed with probiotics. It’s thinner than yogurt and has a tangy taste that blends well into smoothies. Many people find it easier to digest than regular milk.

You can drink it plain, mix it with fruit, or pour it over cereal. Some brands also make non-dairy kefir for those avoiding lactose. It’s a powerful and convenient way to get probiotics on the go.

Try Sauerkraut as a Topping

Sauerkraut is made by fermenting cabbage with salt, creating a crunchy, sour dish full of probiotics. It’s best to eat raw, unpasteurized sauerkraut because heat can kill the good bacteria.

You can use it as a topping on sandwiches, hot dogs, or salads. It also goes well as a side dish with roasted meats or veggies. A small scoop a day is enough to give your gut some support. Always look for it in the refrigerated section where the live cultures are preserved.

Mix Kimchi Into Rice or Stir-Fries

Kimchi is a spicy Korean side dish made from fermented vegetables, usually cabbage and radishes. It’s flavored with garlic, ginger, and chili and is full of beneficial bacteria.

You can enjoy it on its own or mix it into cooked rice, stir-fries, or eggs. Like sauerkraut, it’s best to choose raw and unpasteurized versions. They add a burst of flavor and a probiotic boost at the same time. Keep it in the fridge to maintain its health benefits.

Snack on Pickles That Are Naturally Fermented

Not all pickles are probiotic-rich—many are just preserved in vinegar. To get the benefits, look for pickles that say “naturally fermented” or “with live cultures” on the label. These are usually found in the refrigerated section.

Fermented pickles are made using a saltwater brine, not vinegar. They’re crunchy, sour, and great as a snack or sandwich topping. Just a few slices a day can help your digestion.

Choose Miso for Soups and Marinades

Miso is a Japanese paste made from fermented soybeans, rice, or barley. It’s rich in umami flavor and works well in soups, marinades, or sauces. To keep the probiotics alive, add miso to warm dishes after cooking, not while boiling.

Miso soup is a comforting way to enjoy these benefits. You can also mix a spoonful into salad dressings or grain bowls. It lasts a long time in the fridge, making it easy to keep on hand.

Drink Kombucha as a Refreshing Beverage

Kombucha is a fizzy, fermented tea that’s full of probiotics and antioxidants. It has a slightly tangy taste and comes in many flavors like ginger, berry, or citrus. You can drink it with meals or as a mid-day pick-me-up.

It’s best to start with small amounts if you’re new to it, as it can be strong. Always choose brands with live cultures and low sugar. Keep it chilled to maintain the probiotics.

Include Tempeh in Your Meals

Tempeh is a firm, fermented soybean cake that’s rich in protein and probiotics. It has a nutty flavor and holds its shape when cooked. You can slice it, marinate it, and pan-fry or bake it like meat.

Tempeh is a great option for vegetarians or vegans. It works well in sandwiches, stir-fries, or grain bowls. Cooking it gently helps preserve more of the probiotics.

Add Apple Cider Vinegar to Dressings

Raw, unfiltered apple cider vinegar contains the “mother,” which includes strands of probiotics. It’s a simple way to sneak good bacteria into your meals. You can mix it into salad dressings, marinades, or drink a diluted shot in water.

Start with a small amount and see how your body reacts. Choose vinegar that says “raw” and “with the mother” on the label. It adds tang and digestive benefits at the same time.

Use Sourdough Bread as a Healthy Swap

Sourdough bread is made through fermentation, giving it a distinct tangy taste. It may contain some probiotics if not overcooked, though the baking process reduces most of the bacteria.

Even so, sourdough is often easier to digest than regular bread. It has a lower glycemic index and can be a better option for gluten-sensitive people. Look for real sourdough with a short list of ingredients. Toast it for sandwiches or serve it with olive oil.

Try Lassi as a Cooling Drink

Lassi is a traditional Indian yogurt-based drink that can be sweet or savory. It’s cooling, hydrating, and full of probiotics. Depending on your taste, you can blend it with water, spices, or fruit.

Lassi is often enjoyed before or after meals to help with digestion. It's easy to make at home using plain yogurt. It’s a tasty and soothing way to get your probiotics.

Use Fermented Hot Sauce for Flavor

Some hot sauces are made through fermentation, adding probiotics and heat. Check the label for signs of fermentation or live cultures. These sauces tend to have a deeper, richer flavor.

You can drizzle them on eggs, tacos, or roasted veggies. Just a small amount adds a probiotic punch to your meal. Keep them in the fridge to maintain their benefits.

Cook With Natto if You’re Feeling Adventurous

Natto is a traditional Japanese food made from fermented soybeans. It has a strong smell and sticky texture but is extremely high in probiotics. It’s also rich in vitamin K2, which supports bone health.

Natto is an acquired taste, but it’s very nutritious. If you like trying new foods, this one is worth exploring. It can be eaten with rice, soy sauce, and mustard.

Add Cultured Cottage Cheese to Meals

Some cottage cheese brands are made with live and active cultures. They’re mild in taste and easy to pair with fruit, veggies, or toast. Look for “live cultures” on the label to be sure.

It’s high in protein and makes a great snack or light lunch. You can mix it into savory dishes or enjoy it sweet. It’s a gentle way to boost your probiotic intake.

Choose Probiotic-Rich Cheeses

Certain aged cheeses like Gouda, cheddar, and mozzarella contain live probiotic cultures. These bacteria survive the aging process and help with digestion. Eat them in moderation as part of a balanced diet.

Cheese can be added to salads, sandwiches, or eaten as a snack. Look for cheeses whose packaging mentions live cultures. It’s a delicious way to enjoy gut-friendly benefits.