Foods That have More Probiotics Than Yogurt

Most people associate probiotics with yogurt or curd. But there are several foods that beat yogurt in terms of probiotic value. They have been here since ancient times. If you wish to improve gut health, immunity, or simply want to change your diet a little, then these foods are definitely worth trying.

Probiotics and Gut Health

Your gut is home to trillions of bacteria. Keeping them happy is linked to almost everything, your digestion, your mood, your immunity, and even your skin. A recent comprehensive review indicates how probiotics modulate gut microbiota, immune responses and have therapeutic effects.

Yogurt is good, but if you want to feed your gut well, look beyond the dairy aisle.

Kefir
You can think of kefir as the more powerful version of yogurt. Kefir is a drink that has a yogurt-like consistency and a sour taste, but it has more beneficial probiotics than regular yogurt. It is produced by adding kefir grains to milk from a cow, sheep, or goat and allowing it to ferment for 24 hours before straining it.  

It is packed with a much wider variety of beneficial bacteria. It is available in most grocery stores, and if you are not a fan of plain dairy products, it also comes in coconut milk and rice milk varieties.

Sauerkraut
One of the most probiotic-rich foods on the planet, Sauerkraut has way more lactobacillus than yogurt. Just two ounces of homemade sauerkraut will give you more probiotics than 100 probiotic capsules.

Kimchi
Kimchi is fermented cabbage with a spicy, garlicky flavor. The fermentation process creates several strains of good bacteria, as well as a variety of antioxidants and bio-active compounds that are good for gut and metabolic health. You can eat it on the side, sprinkle it into fried rice, or have it with eggs.

Kombucha
Kombucha is a fermented tea that's fizzy, and is made using a SCOBY (a symbiotic culture of bacteria and yeast). Kombucha has antioxidants along with antimicrobial, anti-inflammatory, and anti-aged compounds. It may help with the immune system by preventing a variety of diseases, including diabetes, hypertension, and cardiovascular disease. It's tasty, and comes in several flavors.

Miso
Miso is a fermented soybean paste that is a mainstay of Japanese cuisine. Stir one spoonful into warm (not boiling) water for a quick gut-friendly soup full of good bacteria, plus vitamins and minerals, which makes this a nutritionally complete fermented food. Remember, that  high heat kills probiotics, so avoid scalding water.

Tempeh
Tempeh is a cake made from fermented soybeans. It has a firm, nutty consistency, is great as a meat substitute, and delivers protein and probiotics at the same time. Try it grilled, in a stir-fry, or crumbled into pasta sauce.

Kanji
The traditional Indian fermented drink Kanji made with black carrots, beetroot and mustard seeds. It contains good bacteria, vitamin C and powerful antioxidants. The low-calorie kanji helps reduce inflammation and improve gut health.

A 2024 study on plant-based probiotic foods found that fermented foods such as kimchi, kombucha, tempeh and sauerkraut provide not only a variety of probiotic strains, but fiber, vitamins and minerals that can support overall health in ways dairy-based foods might not.

Yogurt is good, but there are more healthier options for you to try. Start small, interchange your afternoon snack for a glass of kombucha, replace your regular broth with a spoonful of miso in your soup or top your next sandwich with some sauerkraut. Make your gut and your body healthy.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.