Here are seven fermented, probiotic-packed foods.
Add them to your diet for a healthy dose of good bacteria.
Sauerkraut
Recipe to Try:Simple Sauerkraut
Sauerkraut is good for more than just topping a hot dog.
Photographer / Brie Passano, Food Stylist / Annie Probst, Prop Stylist / Holly Raibikis
Made from just cabbage and salt, this fermented food delivers a healthy dose of probiotics and fiber.
you’re free to make your own or buy sauerkraut at the store.
Pasteurization kills bad, and good, bacteria in sauerkraut and other fermented foods.
Look for kimchi in the refrigerated section near pickles and sauerkraut.
Eat it on its own or try it as a burger topper or atop tacos.
Kefir is delicious in smoothies or by itself.
The drink is often flavored with herbs or fruit.
A 2019 study in the journalNutrientshighlights kombucha’s antioxidants, in addition to its good bacteria.
However, there are no randomized clinical trials on the effects of kombucha on humans.
Photographer / Brie Passano, Food Stylist / Annie Probst, Prop Stylist / Holly Raibikis
A 2020BMJstudy found an association between higher intakes of miso and a reduced chance for dying early.
Miso is typically found in soups but also makes salad dressings and marinades even more delicious and gut healthy.
Tempeh
Recipe to Try:Gochujang-Glazed Tempeh & Brown Rice Bowls
Tempeh is made from naturally fermented soybeans.
It also has a firmer texture and a slightly nuttier flavor profile.
Because it contains all the essential amino acids, it’s a complete source ofvegetarian protein.
Yogurt
Recipe to Try:Ricotta & Yogurt Parfait
Yogurt is madeby fermenting milk.
Even yogurts without this seal contain probiotics.
Many companies also make dairy-free and vegan yogurt options that contain probiotics.
The Bottom Line
Fermented foods contain probiotics, which are good bacteria.
Bacteria like to hang out in our guts and they influence our health.
Fermented foods also often contain other health boosters, like protein, fiber, vitamins, minerals and antioxidants.
