What foods are richest in probiotics?
Why are probiotics essential for health?
Probiotics are “good” bacteria that naturally live in our intestines. When their balance is disturbed – due to stress, poor diet, antibiotics or illness – problems with digestion, immunity, skin and even mood can occur.
Regular intake of probiotic foods or supplements can:
- improve bowel and liver health,
- strengthen the immune system,
- regulate digestion and bowel function,
- reduce allergies and inflammation,
- have a positive effect on mental health and mood.
The most natural way to get probiotics is through fermented foods. Below we bring you the top 10 healthiest probiotic foods in the world, with scientific explanations of their benefits.
🥛 1. Kefir – a powerful probiotic elixir
Kefir is a fermented milk drink originating in the Caucasus, which is produced using kefir grains – a symbiotic community of bacteria and yeasts. It is rich in vitamins B1, B2, B12, K2, magnesium, calcium and beneficial bacteria such as Lactobacillus kefiri.
Health benefits:
- Restores intestinal flora after antibiotic therapy
- Reduces bloating, constipation and indigestion
- Strengthens bones and teeth (due to calcium and K2)
- Supports liver health
✅ Note: There is also a plant-based version – coconut kefir – ideal for vegans and people with lactose intolerance.
🥬 2. Sauerkraut – a traditional probiotic of our ancestors
Sauerkraut is a fermented version of fresh cabbage, rich in lactobacilli, vitamins C and K, fiber and antioxidants. The fermentation process takes several weeks and naturally develops beneficial bacteria.
Health benefits:
- Helps with constipation, diarrhea and bloating
- Boosts immunity thanks to its high vitamin C content
- Regulates blood sugar levels
- Contributes to the health of the heart and blood vessels
🍲 Tip: Consume it raw – cooking loses its probiotic properties.
🌱 3. Tempeh – a protein bomb from nature
Tempeh is a fermented soybean product that originated in Indonesia. It has a firm structure and a slightly nutty taste, and fermentation increases its digestibility and content of vitamin B12 (rare in plant foods).
Advantages:
- An excellent source of plant-based protein for vegans and athletes
- Supports digestion and intestinal microflora
- Promotes a feeling of satiety
- It has an anti-inflammatory effect
🥗 Tip: Use it as a meat substitute – in sandwiches, salads and stir-fry dishes.
🌶 4. Kimchi – a probiotic superfood from Korea
Kimchi is a traditional Korean fermented side dish based on cabbage and various vegetables (radishes, carrots). It is usually fermented with paprika, garlic, ginger, and salt, and contains lactobacilli such as L. plantarum and L. brevis.
Health benefits:
- Reduces cholesterol levels
- Improves metabolism
- Boosts immunity and resistance to infections
- Regulates digestion
🌿 Tip: You can easily make it at home too!
🍜 5. Miso – Japanese medicine in the form of a paste
Miso is a fermented paste made from soybeans, rice, or barley with sea salt and koji fungus. In Japan, it has been used for centuries in miso soup, as a condiment and addition to dishes.
Health benefits:
- Contains enzymes that improve the breakdown of food
- Supports liver detoxification
- Strengthens the body’s resistance
- It is rich in protein and minerals
🔥 Note: Add miso to dishes after cooking to preserve live enzymes.
🍵 6. Kombucha – fermented tea for detox and energy
Kombucha is a fermented tea (black or green) that is made with the help of the SCOBY culture (Symbiotic Colony of Bacteria and Yeasts). It has a frothy taste and many health benefits.
Blessings:
- Stimulates liver function and detoxification
- Helps with heartburn and bloating
- Boosts mental clarity
- Increases energy levels
🥂 Tip: Consume 100–150 ml per day. Don’t overdo it!
🥥 7. Coconut kefir – a plant source of beneficial bacteria
Coconut kefir is made by fermenting the juice of a young coconut using kefir grains. It is lactose-free, and contains numerous probiotic strains such as Lactobacillus acidophilus.
Advantages:
- Improves digestion in people sensitive to dairy products
- Strengthens the intestinal flora
- It has an antifungal and antibacterial effect
🍹 Suggestion: Mix with lime, water and a little stevia – the perfect drink!
🍎 8. Apple cider vinegar – natural metabolism support
Apple cider vinegar (with “mother”) contains live cultures of bacteria. In addition to probiotics, it contains enzymes, polyphenols and organic acid.
Used:
- Regulates blood sugar
- Helps weight loss
- Stimulates digestive juices and stomach function
🧴 Tip: Take 1–2 tablespoons of apple cider vinegar with water before meals.
🥒 9. Pickled cucumbers – fermented classics from local cuisine
Cucumbers fermented in salted water naturally develop lactobacilli. They differ from industrially pickled vinegar (which do not contain probiotics).
Health benefits:
- Reduce bloating
- They help with constipation
- Supports healthy gut microflora
🥒 Note: Buy fermented products, not those with added vinegar!
🍚 10. Natto – fermented soybeans with vitamin K2
Natto is a popular Japanese fermented food rich in Bacillus subtilis bacteria and vitamin K2 – crucial for bone and heart health.
Health Benefits:
- Prevents osteoporosis
- Helps break down blood clots
- Boosts immunity
- Regulates digestion
👃 Note: It has an intense smell and taste, but also a powerful effect!
💡 Conclusion: Include probiotics in your diet every day!
Incorporating fermented foods into your daily diet is one of the smartest health choices. Combine multiple probiotic sources, monitor your body’s responses, and be consistent.
Do not forget that gut health means the health of the whole organism.
📚 More about health and intermittent fasting
MarioLab recommends combining probiotics with intermittent fasting, which you can learn more about in the book:
🔹 “Intermittent Fasting – The Secret to Health and Longevity”
🔹 “Miraculous natural remedies 1. and Part 2”
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