Probiotics & Fermented Foods

What are probiotics?

Probiotics contain friendly bacteria and microorganisms that promote different bodily processes within the microbiome, such as digestion, or promote protective aspects for our health. They are found in certain foods, such as yogurt, fermented foods, and in supplement form. Eating probiotic food sources is an important part of maintaining a healthy gut.

What about probiotic dietary supplements?

You may be wondering if there’s any benefit to taking a daily probiotic supplement. While probiotic supplements have shown some promise for very specific conditions, the evidence doesn’t yet support daily use.

Food Sources of Probiotics 

Luckily, there are quite a few food sources that contain probiotics; most of which can be easily and affordably added into a daily dietary routine. 

• Greek Yogurt—a high-protein variety of yogurt with live cultures. If you can, aim for traditional Greek yogurt brands like Fage, Nancy’s, and Stonyfield Farms

• Miso—a traditional Japanese seasoning made with fermented soybeans. Miso paste can be found at most major grocery chains and can be used as an umami base for sauces

• Kefir—milk fermented with kefir grains. Lactose-free versions are available for those with lactose intolerance

• Tempeh—a vegan protein staple made from fermented soybeans. Tempeh can be found in most major grocery stores

• Kimchi—a Korean staple made of fermented cabbage and radish. You should be able to find kimchi at your nearest Asian grocery store, such as H Mart

• Kombucha–aim for brands without a lot of added sugar. Brands lower in sugar include Holy Kombucha, Humm, Kevita Master Brew, and Health-Aide

• Sauerkraut–fermented cabbage often loaded with good bacteria

Cooking Tips

Here are a few helpful tips on how you can start adding fermented foods and probiotic food sources to your diet:

• Try adding kimchi to eggs in the morning or to stir fry at dinner
• Substitute plain, Greek yogurt for sour cream in recipes
• Crumble some tempeh onto a whole-grain bowl
• Add kefir to oatmeal in the morning
• Try making your own miso soup with veggies and tofu

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Sources

1. Probiotics: What You Need To Know. U.S. Department of Health and Human Services, National Institutes of Health, National Center for Complementary and Integrative Health. Updated August 2019. Accessed October 24, 2023. https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know
2. Dimidi E, Cox SR, Rossi M, Whelan K. Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease. Nutrients. 2019;11(8):1806. Published 2019 Aug 5. doi:10.3390/nu11081806

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