{"id":6776,"date":"2017-09-28T17:19:29","date_gmt":"2017-09-28T17:19:29","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=6776"},"modified":"2022-05-27T22:11:13","modified_gmt":"2022-05-27T22:11:13","slug":"probiotic-foods","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/probiotic-foods\/","title":{"rendered":"The Best & Worst Probiotic Foods For Gut Health"},"content":{"rendered":"

Remember when probiotics<\/a> were those unknown \u201cbacteria\u201d in yogurt that felt kind of weird knowing that you were eating? Thankfully, many people have jumped on the probiotic bandwagon since then. By now you\u2019ve probably heard that <\/span>probiotics<\/span><\/a> are essential to <\/span>gut health<\/span><\/a>, which can translate to a stronger <\/span>immune system<\/span><\/a> and even <\/span>clearer skin<\/span><\/a>. They are the good bacteria that nourish your body\u2019s various microbiomes (there\u2019s one in the gut and skin), or environments of bacteria that are important to your health.\u00a0<\/span><\/p>\n\n\n

Luckily, you can find naturally occurring probiotics in many delicious traditional foods. But not all probiotic benefits are created equal.<\/span><\/p>\n\n\n

To find the very best probiotic foods, I consulted with registered dietitian <\/span>Sarah Greenfield, RD, CSSD<\/span><\/a> and <\/span>Gaby Vaca-Flores<\/span><\/a>, RDN, CLE, the education specialist at HUM.<\/span> Their criteria? Whether evaluating probiotic foods, or probiotic <\/span>supplements<\/span><\/a>, she considers both the variety of bacteria strains and their potency. Check out these probiotic food lists\u2014there are definitely a few items you can add to your grocery cart.<\/span><\/p>\n\n\n

The Best Probiotic Foods<\/b><\/h2>\n\n\n\n
\"Sauerkraut<\/figure><\/div>\n\n\n

Sauer<\/strong>kraut<\/h3>\n\n\n

Making sauerkraut is one of the oldest forms of fermenting, and it\u2019s one of the top probiotic foods. Not only does sauerkraut contain probiotics, but it also has fiber<\/a>, iron, antioxidants, and vitamins C, B, and K. For optimal probiotic strength, look for an unpasteurized sauerkraut with no added sugar.<\/p>\n\n\n

Kimchi<\/strong><\/h3>\n\n\n

Usually made from cabbage and other veggies, it contains a variety of probiotic strains. It\u2019s also high in fiber<\/a>, iron, and vitamins K and B2. Again, be sure to get yours with no added sugar.<\/p>\n\n\n

Traditional Pickles<\/strong><\/h3>\n\n\n

In general, pickles are low in calories and a great snack. But watch out! The majority of store-bought pickles are made with vinegar and do not<\/em> contain probiotics. Pickles made in a brine of salt and water, however, are a great source of probiotics in food! They also contain fiber and vitamin K. As with the options above, opt for brands with no added sugar!<\/p>\n\n\n

Very Good Probiotic Foods<\/strong><\/h2>\n\n\n\n
\"Kefir<\/figure><\/div>\n\n\n

Keifir<\/strong><\/h3>\n\n\n

Unfamiliar with this stuff? It\u2019s a fermented beverage that\u2019s similar to yogurt in taste but has a thinner consistency. Perfect for incorporating into smoothies. Kefir is a good source of probiotics and actually contains a greater variety of probiotics than its thicker counterpart.<\/p>\n\n\n

Yogurt<\/strong><\/h3>\n\n\n

Yogurt is one of the classic foods with probiotics. It contains lactobacillus, a common strain of good bacteria, and can help break down lactose into lactic acid, which aids in digestion<\/a>. Make sure you find yogurts with live active cultures since processing kills many probiotics. It can also contain a lot of added sugar so, as always, look for options with no added sugar.<\/p>\n\n\n

Buttermilk<\/strong><\/h3>\n\n\n

There are two kinds of buttermilk: traditional and cultured. Both contain probiotics as well as vitamin B12<\/a> and calcium.<\/p>\n\n\n

Raw Cheese<\/strong><\/h3>\n\n\n

Believe it or not, raw cheese is edible and is a high probiotic food. But there\u2019s a catch in terms of food safety: You have to make sure you get raw cheese that was made from high-quality milk and from a vendor you trust.<\/p>\n\n\n

Good Probiotic Foods<\/strong><\/h2>\n\n\n\n
\"Tempeh<\/figure><\/div>\n\n\n

Tempeh<\/strong><\/h3>\n\n\n

Tempeh is also known as fermented soy. The fermentation process increases your body\u2019s ability to absorb certain minerals and produces B12. It\u2019s good for vegetarians and vegans, but be careful about the quality of soy and how much you are eating. Too much soy can have a negative impact on your health.<\/p>\n\n\n

Natto<\/strong><\/h3>\n\n\n

This fermented soy is typically eaten for breakfast<\/a> in Japan. It\u2019s high in protein<\/a>, vitamin K2 and mostly contains the bacillus subtilis strain, a type of bacteria that\u2019s essential to your GI tract.<\/p>\n\n\n

Kombucha<\/strong><\/h3>\n\n\n

You\u2019ll get a variety of probiotics in kombucha, but it\u2019s still best to drink it in moderation. Most commercial kombucha has a lot of added sugar and the carbonation can cause additional bloating<\/a>.<\/p>\n\n\n

Worst Probiotic Foods<\/strong><\/h2>\n\n\n\n
\"Kvass<\/figure><\/div>\n\n\n

Kvass<\/strong><\/h3>\n\n\n

This Eastern-European drink is similar to kombucha, but it\u2019s fermented from rye bread. It contains B12 but, like kombucha, the carbonation may cause digestive upset.<\/p>\n\n\n

Cottage Cheese<\/strong><\/h3>\n\n\n

While cottage cheese is a great source of protein<\/a> and technically a fermented product, most are pasteurized and don\u2019t contain probiotics. To get probiotic benefits, you\u2019ll have to hunt to find a brand that has live active cultures.<\/p>\n\n\n

Miso<\/strong><\/h3>\n\n\n

Although miso is made from fermented soybeans and higher in protein, heating kills most of its probiotics. Also, miso is often high in sodium and in some cases MSG. With that said, if you can find authentic miso without a series of additives, there are many associated health benefits (like the protein, Vitamin K, and zinc<\/a> in miso, to start).<\/p>\n\n\n

Soudough<\/strong><\/h3>\n\n\n

As much as making those starter kits is a great hobby, sourdough might not be the healthiest probiotic food out there. Another one that starts with some processing fermentation, but ultimately kills the majority of good bacteria in the heated baking process.<\/p>\n\n\n

False Probiotic Foods<\/strong><\/h2>\n\n\n

In our hunt for a complete list of probiotic foods, a few came up that ultimately weren\u2019t really probiotics at all. Consider this list proof that you can\u2019t trust everything that comes up on Google.<\/p>\n\n\n\n

\"Peas<\/figure><\/div>\n\n\n

Peas<\/strong><\/h3>\n\n\n

While scientists were able to isolate a compound<\/a> that is beneficial to digestion<\/a> and gut health<\/a> in peas, the verdict is still out on whether you can get adequate amounts from eating the vegetable on its own.<\/p>\n\n\n

Dark Chocolate<\/strong><\/h3>\n\n\n

We know! Bummer. So close, but not quite. To make chocolate, cacao is fermented, which would lead to beneficial probiotic bacteria, if only the chocolate weren\u2019t then heated later in processing. Some manufacturers are now adding probiotics back in, but it\u2019s certainly not a given for your standard dark-chocolate bar.<\/p>\n\n\n

Apple Cider Vinegar<\/strong><\/h3>\n\n\n

While apple cider vinegar is a potent natural ingredient for boosting gut health<\/a>, it\u2019s not technically a probiotic.<\/p>\n\n\n

Best Prebiotic Foods<\/strong><\/h2>\n\n\n

Wait, what are prebiotics? It turns out your body\u2019s microbiomes need more than just probiotics to stay healthy. Prebiotics are the essential food for probiotics. \u201cThey help promote probiotic growth and amplify their beneficial effects,\u201d says Vaca-Flores. Here are some of the top prebiotic foods you should also incorporate into your diet:\u00a0<\/p>\n\n\n\n