14 Probiotic Fermented Foods for a Healthy Gut | Eat This Not That (2023)

Years of antibiotic use, eating sugar-laden food, and eschewing microbe-feeding prebiotic fiber foods are all making you fat—but not for the reason you think. This pattern of poor eating has armed the bad bacteria who live in your gut with the weapons they need to overtake the good guys: probiotics.

And when your good gut bugs are depleted, they not only won't be able to fend off weight-inducing inflammation, they also can't help you keep your metabolism humming, your immune system healthy, and your mind keen. It's why gut health is so important.

Research suggests that consuming more probiotic foods can help mend your gut and nourish your microbiome. Before we get into the best sources of probiotic foods, we'll discuss what exactly probiotics are and how they can benefit you.

What are probiotics and probiotic foods?

Probiotics are live bacterial cultures that we consume naturally in fermented foods or in supplement form. They're called "pro" because they're believed to be beneficial to our health, although the science behind it has yet to prove how. (Or even if they are effective—as live probiotics often do not survive the harsh environment of the stomach—which is why the FDA has yet to approve using probiotic supplements to treat health problems.)

Are all fermented foods probiotic foods?

While we mentioned that probiotics are naturally found in fermented foods, it's important to know that not all fermented foods are probiotic foods. That's because fermentation describes a chemical process that can have different players and outcomes. Only the right components will produce probiotics and probiotic foods.

Take beer, for example. This alcoholic beverage goes through a fermentation process where yeast (which is not bacteria) ferment sugars into alcohol and carbon dioxide (bubbles). Some bacteria may find there way into certain beers (like sours, where the bacteria gives a signature tangy taste, according to NPR), but brewers actually try their best to decrease bacterial contamination during the brewing process, and there are no probiotic bacteria in beer. (Although, one group of scientists from the National University of Singapore is trying to make that happen.

How probiotics can benefit your health.

Research has shown that our gut microbes play a significant role in regulating our health, mental health, and weight.

And additional research has suggested a way we might mend this imbalance: by eating fermented foods full of probiotics (and by also cutting out bad-microbe-feeding sugars and loading up on prebiotics.)

Studies have found natural probiotics can help alleviate IBS and IBD symptoms, anxiety symptoms, reduces risk of eczema in infants, and may help reduce seasonal allergy symptoms.

Another major benefit of probiotics is that they may help regulate weight. A study published in the British Journal of Nutrition found that overweight women who were put on a calorie-restricted diet and given a probiotic supplement for 12 weeks showed significantly higher weight loss than those given a placebo.

A possible mechanism, described by a summary in the journal Gut, is that probiotic foods help rebalance your gut bugs by creating an environment where the good guys can regain strength. The A-lister usually mentioned is yogurt, but the probiotic foods we're about to discuss go way beyond breakfast.

The best probiotic foods for gut health.

Now that you know the benefits, it's time to load up your grocery cart!

Here are the 14 best sources of probiotic foods you can consume to get your gut back in check—and to win the battle once and for all.

(Video) The best Probiotic foods to improve gut health | Dr. Hansaji Yogendra

14 Probiotic Fermented Foods for a Healthy Gut | Eat This Not That (1)

The most popular probiotic of the fermented foods family, yogurt is made by adding two strains of bacteria, Streptococcus thermophilus and Lactobacillus bulgaricus, into pasteurized milk. The milk thickens up from the lactic acid that's produced by the bacteria, becoming the creamy product that you trust to build muscle.

But while most Greek yogurts can be a trusted source of protein, not all will provide probiotics. Some products are heat-treated after fermentation, which typically kills most of the beneficial active cultures, so be sure to check the label for the phrase "live active cultures." And be sure to stay away from the ones with added sugars which will do more for the bad bacteria than they will for the good.



14 Probiotic Fermented Foods for a Healthy Gut | Eat This Not That (2)

Kombucha is a slightly effervescent (aka it's bubbly!) fermented foods-based drink made with black or green tea and a symbiotic culture of bacteria and yeast, known as a SCOBY. This functional food will only impart its probiotic benefits if it isn't pasteurized, which means you should be purchasing a low-sugar refrigerated kombucha.



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Although this smoothie-like dairy drink resides next to yogurt, if you have a dairy-intolerance, this might be your better pick. That's because kefir has been found to counteract the effects of the milk's stomach-irritating lactose: Ohio State University researchers found that knocking back this fermented drink can reduce bloating and gas brought on by lactose consumption by 70 percent!

Kefir is a powerful, health-promoting probiotic food, according to a Frontiers in Microbiology review. What's particularly promising about kefir as a probiotic food is that its bacteria have been found to colonize the intestinal tract, which makes them more likely to confer their healing benefits to your gut.

(Video) Dr. Justin Sonnenburg: How to Build, Maintain & Repair Gut Health | Huberman Lab Podcast #62



14 Probiotic Fermented Foods for a Healthy Gut | Eat This Not That (4)

Kimchi is an Asian fermented foods veggie dish, made with cabbage, radishes, and scallions. That distinctive red color comes from a seasoned paste of red pepper, salted shrimp, or kelp powder. The unique strains found in kimchi won't just heal your gut, they might also help you stay slim: Researchers at Kyung Hee University in Korea induced obesity in lab rats by feeding them a high-fat diet and then fed one group of them Lactobacillus brevis, the culture strain found in kimchi. The probiotic suppressed the diet-induced increase in weight gain by 28 percent!

14 Probiotic Fermented Foods for a Healthy Gut | Eat This Not That (5)

We love miso, and you will too when you hear of its gut-friendly benefits! You're probably familiar with it in the appetizer miso soup you get in restaurants, but you can also find this traditional Japanese paste in supermarkets. It's made by fermenting soybeans with salt and koji—a fungus called Aspergillus oryzae. Not only is it a complete protein (meaning it contains all 9 essential amino acids) because it comes from soybeans, but miso also stimulates the digestive system, strengthens the immune system, and reduces the risk of multiple cancers.



14 Probiotic Fermented Foods for a Healthy Gut | Eat This Not That (6)

Don't let its association with hot dogs sully your opinion of this food. Sauerkraut is lacto-fermented cabbage, and it contains natural compounds that have potent cancer-fighting and belly-slimming properties. When unpasteurized, sauerkraut is rich in Lactobacillus bacteria—even more so than yogurt—which boosts the healthy flora in the intestinal tract, bolsters your immune system, and even improves your overall health. Mice fed a probiotic-rich sauerkraut extract had reduced cholesterol levels, found a study published in World Journal of Microbiology and Biotechnology. Again, examine the label before you pick up a kraut for probiotic purposes. Store-bought, shelf-stable sauerkrauts can be pasteurized and prepared using vinegar, which does not offer the beneficial bacteria of fermented foods, but mimics the same distinctive sour-taste which is traditionally produced by the fermented lactic acid. To get an authentic product, check out what the folks over at Farmhouse Culture are doing.



(Video) 9 Fermented Foods That Will Greatly Improve Your Gut Health
14 Probiotic Fermented Foods for a Healthy Gut | Eat This Not That (7)

It might look funky, but natto is one of the healthiest foods for women—and here's why: this Japanese dish of probiotic fermented soybeans is unique in that it's the highest dietary source of vitamin K2, a vitamin which is important for cardiovascular and bone health as well as promoting skin elasticity to help prevent wrinkles. On top of that (and the reason it's on this list), natto is a potent source of gut-healing probiotics. A healthy gut plus easting fermented foods can keep inflammation at bay, which researchers say may affect the health of our skin since many troubles like acne, eczema, and psoriasis stem from inflammation.



14 Probiotic Fermented Foods for a Healthy Gut | Eat This Not That (8)

Pickles are another classic fermented foods veggie option. "But it's important to distinguish that not all pickled vegetables are fermented," say dieticians Willow Jarosh MS, RD, and Stephanie Clarke, MS, RD, co-owners of C&J Nutrition. "In order to get the health benefits from eating fermented foods, you'll want to be sure that the pickled veggie you're eating is, in fact, fermented—and not just pickled." Shelf-stable products are the first sign a pickle is just pickled because the product would be pasteurized first, which kills off any bacteria—even the good ones. Make your own fermented pickles, and other veggies, at home with a starter, salt, and water.

14 Probiotic Fermented Foods for a Healthy Gut | Eat This Not That (9)

The probiotic trend has uncovered products virtually unknown to American markets, which is why you've probably never heard of Kvass. This probiotic drink originated in Russia, traditionally made in a similar way to a yeast beer but with stale rye bread rather than barley. Beet Kvass, on the other hand, uses beets as the source of starch and whey to speed the lacto-fermentation process. The longer the beets are left to ferment, the more developed the flavor will be. Beets are already a great source of potassium and dietary fiber, so fermenting them amplifies their positive digestive properties even more.


Cottage Cheese

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Like yogurt, not all cottage cheeses will contain live and active cultures. But one of the products that do is from a company called Good Culture. Though dairy products are packed with slow-digesting, muscle-building protein and have been shown to enhance probiotic absorption, this option might not be your best bet; Many cottage cheeses are full of sodium, which can cause bloating and put you at risk of hypertension when eaten in excess.

(Video) 3 Ways to Ferment Vegetables at Home (for Probiotics and Gut Health)




14 Probiotic Fermented Foods for a Healthy Gut | Eat This Not That (11)

You'll often seen tempeh as the vegan alternative to bacon—and, believe us, it's much better for your gut. Tempeh is a fermented soy product made with a yeast starter that has a meaty, tender bite with a neutral flavor; it's an open canvas for all your favorite seasonings. Besides the belly benefits, a standard 3-ounce serving of tempeh boasts 16 grams of protein and 8 percent of the day's recommended calcium.


Soft and Aged Cheeses

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Many cheeses are created by fermentation, but not all fermented cheeses contain probiotics. Aged, soft cheeses—such as cheddar, mozzarella, gruyere, gouda, parmesan, and swiss—are typically the only type which will maintain the beneficial bacteria. And another thing: these will have to be made from raw, unpasteurized milk. These cheeses start with adding a lactic acid bacterial culture to milk, which will form lactic acid and cause the milk to form curds and whey. The longer the cheese ages, the more beneficial bacteria for your belly.

14 Probiotic Fermented Foods for a Healthy Gut | Eat This Not That (13)

Double martini, please—and by double we mean the olive. Salt-water brined olives undergo a natural fermentation, and it's the acids produced by the lactic acid bacteria which are naturally present on the olive which give these little fruits their distinctive flavor. Two strains of live cultures, Lactobacillus plantarum and Lactobacillus pentosus, have been isolated in olives, and L. plantarum shows great potential for getting you that flat stomach you're after: This strain can balance your gut bugs and decrease bloating, particularly in people with irritable bowel syndrome, according to a study published in the American Journal of Clinical Nutrition. Note that not all olives will provide you with probiotic benefits, as most store-bought olives are treated with lye, which is no home for delicate probiotics. Try these Fermented + Probiotic Olives from Olive My Pickle for a safe bet.


What are the top 10 fermented foods? ›

  • Sauerkraut. Traditionally made from white cabbage, but it can also be made with red cabbage. ...
  • Kimchi. Kimchi is a Korean delicacy that dates back to the 7th century. ...
  • Kombucha. ...
  • Kefir. ...
  • Yoghurt. ...
  • Apple Cider Vinegar. ...
  • Sourdough Bread. ...
  • Miso.

What fruit has the most probiotics? ›

The Best Probiotics. An apple contains about 100 million bacteria—a more diverse range than any dietary supplement. In April, researchers at Tufts University posed a nutrition riddle. They compared people who took vitamin pills with people who got the same nutrients the old-fashioned way, by eating food.

Is apple cider vinegar considered a fermented food? ›

Apple cider vinegar is indeed a fermented food, but it does not have probiotics, as yogurt does. Instead, beneficial gut bacteria form. Apple cider vinegar goes through the fermentation process twice – first, to change the apples to a cider with alcohol, and then into vinegar. Apple cider vinegar has tons of benefits!

What are the 3 Superfoods for your gut? ›

The Best Superfoods For Gut Health
  • Leafy Greens. Leafy greens are a powerful prebiotic and are high in vitamins C, K, B complex, folic acid, beta carotene, iron, iodine, calcium, potassium, magnesium, sulphur and chlorophyll. ...
  • Asparagus. ...
  • Oats. ...
  • Leeks. ...
  • Greek Yoghurt. ...
  • Apples. ...
  • Ginger.

What is the easiest fermented food to eat? ›

Kimchi is easy to make and can be added to everything from noodle bowls to sandwiches. Kimchi is made from fermented vegetables like cabbage or radishes. Studies have found that it may help reduce insulin resistance and cholesterol levels.

What are 2 foods that are made with the help of bacteria? ›

Yogurt and cheeses have been made for centuries using bacteria.

What kills your good gut bacteria? ›

Eating a large amount of sugar is linked to an overgrowth of bad bacteria in your gut. Processed foods, as well as alcohol, can also negatively impact gut health. Prebiotic and probiotic foods like whole grains, onions, garlic, fermented foods, miso and yogurt feed the good bacteria in your gut.

What is the quickest way to heal your gut? ›

7 things you can do for your gut health
  1. Lower your stress levels. Chronic high levels of stress are hard on your whole body, including your gut. ...
  2. Get enough sleep. ...
  3. Eat slowly. ...
  4. Stay hydrated. ...
  5. Take a prebiotic or probiotic. ...
  6. Check for food intolerances. ...
  7. Change your diet.

What is the #1 probiotic? ›

The probiotic strain in Culturelle® - Lactobacillus rhamnosus GG (LGG®) – is the #1 most clinically studied strain of probiotic. Considered the premier probiotic in the world, over 1,000 scientific studies and over 30 years of research have demonstrated the safety and efficacy of Lactobacillus rhamnosus GG (LGG®).

Is honey a probiotic? ›

Honey is also being recognized as a potential prebiotic, since it has oligosaccharides that can promote the growth of lactobacilli and bifidobacteria, in addition to antimicrobial components which can act synergistically with the probiotics against certain pathogens.

What juice is high in probiotics? ›

Fruits such as kinnow, guava, mango and pineapple have been used to prepare probiotic fruit juices. These fruits serve as a rich source of carbohydrates, vitamins, minerals and proteins. Fruit juices already contain beneficial nutrients, so they help in serving an ideal food matrix for carrying the probiotic bacteria.

What vegetables have the most probiotics? ›

Vegetables with a high prebiotic content include:
  1. Chicory. Chicory root is high in inulin, a prebiotic fiber, making it a rich source of prebiotics. ...
  2. Jerusalem artichokes. Share on Pinterest Jerusalem artichokes are a source of fiber and prebiotics. ...
  3. Garlic. ...
  4. Onions, shallots, and spring onions. ...
  5. Leeks. ...
  6. Savoy cabbage.
1 Oct 2018

Who should not drink apple cider vinegar? ›

People who take insulin or insulin-stimulating medications and consume vinegar may experience dangerously low blood sugar or potassium levels. Digoxin (Lanoxin). This medication lowers your blood potassium levels. Taking it in combination with apple cider vinegar could lower your potassium too much.

Is Coffee considered fermented? ›

Well, coffee's not a fermented beverage per se, but fermentation does play a part in the creation of this drink we love, and since we are insatiably curious about every step in the process we have attempted to learn and absorb as much as we can about the importance and the impact of fermentation on coffee quality and ...

What happens if you drink apple cider vinegar everyday? ›

While drinking apple cider vinegar is associated with health benefits, consuming large amounts (8 ounces or 237 ml) every day for many years can be dangerous and has been linked to low blood potassium levels and osteoporosis ( 20 ).

What foods stay in your gut longest? ›

Amount and type of food eaten: Protein-rich foods and fatty foods, such as meat and fish, can take longer to digest than high-fiber foods, such as fruits and vegetables. Sweets, such as candy, crackers, and pastries, are among the fastest foods digested.

What is the best fruit for gut health? ›

Incorporating these fruits into your diet is a tasty and healthy way to keep your gut flora happy and thriving!
  1. Pears. As you may know, fibre plays a huge role in supporting gut health. ...
  2. Bananas. ...
  3. Apples. ...
  4. Blueberries. ...
  5. Kiwis. ...
  6. Peaches. ...
  7. Grapefruit. ...
  8. Pomegranate.
22 Jul 2022

What is the #1 SuperFood? ›

1. Dark Leafy Greens. Dark green leafy vegetables (DGLVs) are an excellent source of nutrients including folate, zinc, calcium, iron, magnesium, vitamin C and fiber.

What should I drink in the morning for gut health? ›

Drink water.

"Plus, dehydration can cause constipation, because fiber needs water to do its job. Drinking water in the morning is a great way to start the day right for our gut and overall health."

What should I drink before bed for digestion? ›

10 Best Bedtime Teas - Herbal Tea for Sleep, Digestion, and...
  • Chamomile Tea. Chamomile is one of the most widely recognized teas in the world. ...
  • Lavender Tea. ...
  • Turmeric Tea. ...
  • Valerian Root Tea. ...
  • Ginger Tea. ...
  • Lemon Balm Tea. ...
  • Peppermint Tea. ...
  • Magnolia Bark Tea.
1 Feb 2019

What should I drink after a heavy meal at night? ›

Drink Water

Just sip on a cup of water (about 8 ounces) after a big meal. It can help your body get rid of excess salt you likely got from your meal. It can also keep you from getting constipated. Continue to drink water over the rest of the day to keep yourself hydrated.

Who should not eat sauerkraut? ›

High sodium content.

If you're at risk of high blood pressure or are on a low sodium diet, salty sauerkraut may not be the best choice for you. That said, there's less than 1,000 milligrams of sodium in one cup, so it depends on what else you eat.

What happens if you eat fermented foods everyday? ›

Not only does it enhance food preservation, but eating fermented foods can also boost the number of beneficial bacteria, or probiotics, in your gut. Probiotics are associated with a variety of health benefits, including improved digestion, better immunity, and even increased weight loss ( 1 , 2 , 3 ).

Is it better to take probiotics or eat fermented foods? ›

There are two ways to get more good bacteria into your gut: fermented foods and dietary supplements. Fermented foods are the most natural source. Probiotic supplements, which are typically sold over the counter, are reserved to treat specific ailments as suggested by your doctor, and not recommended for everyday use.

What are the best fermented vegetables? ›

In alphabetical order, the best vegetables for fermenting include cabbage, carrots, cauliflower, cucumbers, garlic, kohlrabi, peppers, radishes, snap beans and turnips.

What drinks are fermented? ›

What are fermented drinks? Kombucha, ginger beer, kvass and kefir are fermented drinks. Kombucha is produced from a mixture of steeped tea and sugar, combined with a culture of yeast strains and bacteria. Some kombucha products also have fruit juice or other flavours added during production.

What are 3 types of fermented foods? ›

  • Introduction. Fermented foods are defined as “foods or beverages produced through controlled microbial growth, and the conversion of food components through enzymatic action” [1]. ...
  • Kefir. ...
  • Kombucha. ...
  • Sauerkraut. ...
  • Fermented Soy Products (Tempeh, Natto, Miso)
5 Aug 2019

Which is healthier kimchi or sauerkraut? ›

Kimchi is healthier than sauerkraut due to its higher probiotic content and increased nutrients.

What happens if you eat too many fermented foods? ›

If you are over-fermenting, you'd experience digestive upset from taking probiotics, particularly gas and bloating. While a little gas is good, too much is not healthy and it would be best to stop taking them until you have repaired your digestive tract.

What food kills most bacteria? ›

The World Health Organization (WHO) notes that bacteria are rapidly killed at temperatures above 149°F (65°C). This temperature is below that of boiling water or even a simmer.

What are 4 foods that require microbes to produce? ›

Nature uses microorganisms to carry out fermentation processes, and for thousands of years mankind has used yeasts, moulds and bacteria to make food products such as bread, beer, wine, vinegar, yoghurt and cheese, as well as fermented fish, meat and vegetables.

Are eggs good for your gut? ›

As part of a balanced diet, eggs contribute to a healthy digestive tract and can be helpful during acute digestive problems. In addition to being packed with nutrients, eggs are usually easy to digest compared to some other high-protein foods, such as meat and legumes.

What foods help repair gut? ›

Gut Health Foods - 15 Foods For Good Gut Health
  • Yoghurt. Live yoghurt is an excellent source of so-called friendly bacteria, also known as probiotics. ...
  • Kefir. ...
  • Miso. ...
  • Sauerkraut. ...
  • Kimchi. ...
  • Sourdough. ...
  • Almonds. ...
  • Olive oil.
4 Apr 2022

Is oatmeal good for gut health? ›

Oats contain a unique type of fibre that nourishes and restores healthy gut bacteria. This makes oats a great food to eat every day and they are especially suited to breakfast – porridges, muesli or a smoothie with oats.

How can I reset my gut naturally? ›

Top tips to reset your gut
  1. Ditch the white. ...
  2. Love your wholegrains. ...
  3. Get down with pulses, beans and lentils. ...
  4. Beef up on veggies. ...
  5. Eat probiotic foods. ...
  6. Eat prebiotic foods. ...
  7. Eat mindfully and manage your stress.
20 Jan 2020

What foods should I avoid to heal my gut? ›

13 Foods to Avoid in a Gut Health Diet
  • Sugar. Refined white sugar may have a particularly bad reputation, but it turns out that sugar in any of its forms is potentially harmful to your gut health. ...
  • Processed Foods. ...
  • Soy. ...
  • Dairy. ...
  • Red Meat. ...
  • Gluten. ...
  • Eggs. ...
  • Genetically-Modified Organisms (GMOs)
20 Feb 2019

How do you reset gut bacteria? ›

In this article, we list 10 scientifically supported ways to improve the gut microbiome and enhance overall health.
  1. Take probiotics and eat fermented foods. ...
  2. Eat prebiotic fiber. ...
  3. Eat less sugar and sweeteners. ...
  4. Reduce stress. ...
  5. Avoid taking antibiotics unnecessarily. ...
  6. Exercise regularly. ...
  7. Get enough sleep.
26 Oct 2020

What is the most powerful probiotic? ›

Probiology is one of the most potent probiotics on the market, thanks to its 40 billion CFU's (colony-forming units). This means that it is highly effective in restoring balance to the gut microbiota. Unlike other probiotics, Probioogy can do this safely without causing stomach issues.

What are the top 10 probiotic foods? ›

Top Foods With Probiotics
  • 1 / 11. Yogurt. It's one of the most familiar sources of probiotics -- "good" bacteria that keep a healthy balance in your gut. ...
  • 2 / 11. Sauerkraut. Choose the unpasteurized kind. ...
  • 3 / 11. Miso Soup. ...
  • 4 / 11. Soft Cheeses. ...
  • 5 / 11. Kefir. ...
  • 6 / 11. Sourdough Bread. ...
  • 7 / 11. Acidophilus Milk. ...
  • 8 / 11. Sour Pickles.
28 Mar 2022

What food has the most probiotics? ›

Here are seven foods high in probiotics:
  1. Yogurt. Yogurt is made by culturing milk with bacteria that produce lactic acid, such as Lactobacillus bulgaricus and Streptococcus thermophilus, although more strains can also be added. ...
  2. Buttermilk. ...
  3. Sourdough Bread. ...
  4. Cottage Cheese. ...
  5. Tempeh. ...
  6. Sauerkraut. ...
  7. Miso Soup.
28 Mar 2022

Does kimchi have more probiotics than sauerkraut? ›

Kimchi contains more probiotics compared to sauerkraut. Kimchi also includes more primary ingredients that increase its nutritional content compared to sauerkraut, which relies on only 2 primary ingredients.

Does kimchi have more probiotics than yogurt? ›

Other heavyweights are yogurt and kimchi at 3.6 billion CFU per 1 cup serving and 2.6 billion CFU per ½ cup serving, respectively.

What has more probiotics yogurt or sauerkraut? ›

Sauerkraut contains far more lactobacillus than yogurt, making it a superior source of this probiotic. Two ounces of homemade sauerkraut has more probiotics than 100 probiotic capsules. Store-bought sauerkraut is often treated with preservatives, meaning it does not offer the same health effects as homemade sauerkraut.

What kills the probiotics in sauerkraut? ›

Although heat does kill the good bacteria living in your sauerkraut, it only happens at 46°C (115°F). So if you're cooking at a very, very low temperature, you should still retain a large amount of these probiotics. Another solution could be to add your sauerkraut or kimchi to a cooked meal near the end.

Which is better sauerkraut or probiotics? ›

For one, fermented foods are far more potent than probiotic supplements. To give you an idea, 2 ounces of sauerkraut has more probiotics than 100 capsules. 4-6 ounces of fermented vegetables has around 10 trillion bacteria, compared to the average probiotic supplement that contains around 10 billion.

Which is healthier sauerkraut or cabbage? ›

Sauerkraut is rich in fiber, vitamins, and minerals. Its probiotics also help your body absorb these nutrients more easily, which is what makes sauerkraut more nutritious than raw cabbage or coleslaw.

What cheese has the most probiotics? ›

A short list of probiotic-rich cheeses includes aged, traditional cheddars, Gouda, and Alpine cheeses like Gruyère. For soft cheeses, try raw milk washed rinds like Rollright from King Stone Farm or Slyboro from Consider Bardwell Farm.

When should you not eat kimchi? ›

When prepared properly and refrigerated, it can last up to 6 months. Nonetheless, you should never eat kimchi that smells off or has visible mold. If you're ever unsure whether your dish is safe to eat, it's best to toss it out.

Which cheese has probiotics? ›

Typically, probiotics are in cheeses that have been aged but not heated afterward. This includes both soft and hard cheeses, including Swiss, provolone, Gouda, cheddar, Edam, Gruyère, and cottage cheese.

What is the healthiest sauerkraut to buy? ›

Raw unpasteurized sauerkraut is the best variety to but as it contains healthy probiotics that restore gut bio balance. Does Store Bought Sauerkraut Have Probiotics? Not all store-bought sauerkraut varieties have probiotics; only raw unpasteurized sauerkraut contains live probiotics.

What kills Lactobacillus gut? ›

High-salt diet killed off Lactobacillus

The researchers found that a version of Lactobacillus found in mice is destroyed when they are fed a diet high in salt.


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