Top 5 Probiotic Foods

Probiotics, living microorganisms with positive effects upon consumption, offer many advantages for the body and mind. They have the potential to enhance gut health[1], alleviate feelings of sadness[2], support cardiovascular wellness[3], and fortify the immune system[4]. Some studies have shown that they may even contribute to a more radiant complexion[5].

Consuming probiotics in supplement form is one popular way to get them. However, the best (and the most affordable) way to get enough probiotics in our diet is by eating fermented foods[6]. Here’s our list of the Top 5 Probiotic Foods.

1. Sauerkraut 

A tablespoon of sauerkraut (roughly 10 grams) could contain between 10 million to 10 billion Colony Forming Units (CFU). 

Sauerkraut is finely shredded cabbage that lactic acid bacteria have fermented and is popular in many Eastern European countries. However, historical records indicate that workers constructing the Great Wall of China enjoyed a variation of this pickled cabbage meal over two millennia ago.

Apart from its probiotic benefits, sauerkraut also possesses:

• Fibre
• Vitamins C and K
• Sodium
• Iron and potassium 
• Antioxidants lutein and zeaxanthin

Tip: Make sure to choose unpasteurised sauerkraut from the refrigerated section of your health food store, as pasteurisation kills the live and active bacteria.

1. Kimchi

Kimchi, a fermented Korean dish, contains around 250 billion healthy microorganism cells per serving (250 ml). Although cabbage is usually the main ingredient, this probiotic-rich dish can also be made from other various vegetables such as cucumber and radish. 

Cabbage-based kimchi boasts a rich array of essential nutrients such as vitamin K, riboflavin (vitamin B2), and iron.

1. Miso

Miso, a traditional Japanese paste, is made by fermenting soybeans with salt and a fungus called koji. Most people are familiar with Miso Soup, but many don’t know that there’s a lot more that can be made with miso. 2 tablespoons of miso may contain up to 8 billion microorganism cells. 

Rich in protein, fibre, vitamins, minerals, and plant compounds like vitamin K, manganese, and copper, miso offers an incredible nutritional boost when added to your daily diet.

Studies hint[7] at miso's potential benefits in combating cancer, obesity, and hypertension and in managing cholesterol levels.

1. Fermented Pickles or Bridget’s Pickles

Fermented pickles packed with beneficial bacteria have the power to enhance the abundance of beneficial gut bacteria, tipping the scales in favour of the good guys over the potentially harmful ones in your gut. Surprisingly, a properly fermented pickle can boast millions more beneficial bacteria compared to a probiotic supplement!

However, most supermarket pickles are produced by adding vinegar rather than brine, which actually kills off most of the good bacteria. They almost always contain added sugar as well, which, as we know, can be harmful to our gut microbiota. 

This is where Bridget’s Pickles comes to the rescue. 

Bridget uses apple cider vinegar (with the mother) in her pickle recipes, which is a great source of probiotics in itself. She also uses 100% chicory inulin, which is fructan[8]. Like other fructans, it’s a prebiotic that feeds the good bacteria in the gut.

Here are some of Bridget’s most popular pickle recipes:

Lemon Pickle

Nanny’s Pickled Vegetables

Pickled Red Cabbage

Delish Pickled Onions

1. Natto

Another great probiotic-rich food is Natto[9], a traditional Japanese dish that’s made from fermented soybeans. Although Natto maybe unfamiliar in Western culture, it’s very popular in Japan and is typically eaten for breakfast. 

Besides its probiotic properties, it’s said that 100g (3.5-ounce) of Natto 5g fibre, 19g protein, 48% (of the daily value) of iron, 17% (DV) of calcium, 14% (DV) of Vitamin C, plus many other nutrients including magnesium, potassium and zinc[10].

Sources

[1]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9733784/ 

[2]https://www.frontiersin.org/articles/10.3389/fcimb.2023.1167116/full 

[3]https://pubmed.ncbi.nlm.nih.gov/26786971/
[4]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8512487/ 

[5]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8303240/ 

[6]https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/#:~:text=Many%20probiotic%20supplements%20contain%201,improve%20the%20product's%20health%20effects. 

[7]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9731531/ 

[8]https://www.medicalnewstoday.com/articles/318593#what-is-inulin 

[9]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9616652/ 

[10]https://www.healthline.com/nutrition/natto#TOC_TITLE_HDR_3