Fermenting food is where the magic happens: Natural bacteria break down sugars and starches to form lactic acid. This process does more than just preserve food – it involves a whole host of beneficial enzymes, B12, omega-3 fats, and, of course, good bacteria. These probiotics—live microorganisms that help with gut health—are often associated with yogurt and kombucha. But there’s much more to probiotics than just those two! Let’s talk about some surprisingly probiotic-rich foods that can do wonders for your gut microbiome. Not only do they spice up your diet, but they also introduce you to some amazing cultural dishes from around the world.
Here are 11 surprising probiotic foods you need to include in your diet:
Familiar Probiotic Foods
1. Curd
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OG probiotic food, yogurt is made by fermenting milk with bacteria like Lactobacillus and Bifidobacterium. It is available everywhere, is extremely versatile and is rich in calcium and protein.
2. Kombucha
This bubbly, spicy tea has been becoming very popular for some time now. It is made by fermenting sweet tea with cultures of bacteria and yeast (aka SCOBY). outcome? Drink rich in probiotics and organic acids.
3. Kimchi (Korea)
Kimchi is a spicy, fermented vegetable dish – mostly napa cabbage and radishes – that is packed with lactic acid bacteria. It is a staple of Korean cuisine and its popularity is spreading around the world.
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4. Pickles
When cucumbers are fermented in saltwater brine (no vinegar, please!), they become a great probiotic source. This spicy, crunchy treat adds a probiotic punch to any meal.
Lesser Known Probiotic Foods
5. Kanji (India)
Kanji is a traditional North Indian drink made by fermenting black carrots, mustard seeds and water. It’s tangy, spicy and perfect for giving your belly a refreshing probiotic boost.
6. Tempeh (Indonesia)
This fermented soybean dish is a protein-rich, nutritious alternative to meat. The fermentation process adds probiotics and increases nutrient absorption, making it a favorite for vegetarians and vegans.
7. Idli Batter (India)
Idli batter is a fermented mixture of rice and urad dal. Fermentation gives idlis and dosas their light, fluffy texture – and fills them with gut-friendly microbes.
8. Natto (Japan)
Natto, made from fermented soybeans, is sticky and spicy, but it’s rich in probiotics and vitamin K2, which is great for bone and heart health.
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9. Togwa (Tanzania)
Made from millet or maize, this East African fermented beverage has a mild sourness and a high probiotic count. It is a nutritious, traditional drink that is unique as well as healthy.
10. Fermented Green Mango Pickle (India)
Indian pickles, like the fermented green mango version, are rich in probiotics. This spicy pickle, packed with mustard, turmeric and chilli, is a great way to boost digestion.
11. Kefir
Kefir is like yogurt’s thinner, more probiotic-packed cousin. Made by fermenting milk with kefir grains, it has a wide variety of probiotics, making it a powerful choice for your gut health.
Why diversify your probiotic sources?
Each probiotic food brings its own unique strain of bacteria to the table, which helps keep your gut microbiome balanced and diverse. Combining your sources means:
- Better digestion and absorption of nutrients
- strong immune system
- Less inflammation and better overall health
Whether it’s classic yogurt and kombucha or more unique options like kanji, natto and fermented pickles, probiotics come in all shapes, flavors and textures. Try adding variety to your diet to boost your gut health.
