{"id":10723,"date":"2025-06-29T06:30:43","date_gmt":"2025-06-29T04:30:43","guid":{"rendered":"https:\/\/mariolab.hr\/what-foods-are-richest-in-probiotics\/"},"modified":"2025-06-29T14:22:11","modified_gmt":"2025-06-29T12:22:11","slug":"what-foods-are-richest-in-probiotics","status":"publish","type":"post","link":"https:\/\/mariolab.hr\/en\/what-foods-are-richest-in-probiotics\/","title":{"rendered":"What foods are richest in probiotics?"},"content":{"rendered":"\n          \n\n          <figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n            <div class=\"wp-block-embed__wrapper\">\n<div class=\"wpbf-responsive-embed\"><iframe title=\"Koja je hrana najbogatija sa probioticima?\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/gTKCEnur-ns?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div>\n          <\/figure>\n          \n\n        \n\n<h2 class=\"wp-block-heading\">Why are probiotics essential for health?<\/h2>\n\n<p>Probiotics are &#8220;good&#8221; bacteria that naturally live in our intestines. When their balance is disturbed \u2013 due to stress, poor diet, antibiotics or illness \u2013 problems with digestion, immunity, skin and even mood can occur. <\/p>\n\n<p>Regular intake of probiotic foods or supplements can:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>improve bowel and liver health,<\/li>\n\n\n\n<li>strengthen the immune system,<\/li>\n\n\n\n<li>regulate digestion and bowel function,<\/li>\n\n\n\n<li>reduce allergies and inflammation,<\/li>\n\n\n\n<li>have a positive effect on mental health and mood.<\/li>\n<\/ul>\n\n<p>The most natural way to get probiotics is through fermented foods. Below we bring you the <strong>top 10 healthiest probiotic foods in the world<\/strong>, with scientific explanations of their benefits. <\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n<h2 class=\"wp-block-heading\">\ud83e\udd5b 1. Kefir \u2013 a powerful probiotic elixir <\/h2>\n\n<p>Kefir is a fermented milk drink originating in the Caucasus, which is produced using kefir grains \u2013 a symbiotic community of bacteria and yeasts. It is rich in vitamins B1, B2, B12, K2, magnesium, calcium and beneficial bacteria such as <em>Lactobacillus kefiri<\/em>. <\/p>\n\n<p>\n          <strong>Health benefits:<\/strong>\n        <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Restores intestinal flora after antibiotic therapy<\/li>\n\n\n\n<li>Reduces bloating, constipation and indigestion<\/li>\n\n\n\n<li>Strengthens bones and teeth (due to calcium and K2)<\/li>\n\n\n\n<li>Supports liver health<\/li>\n<\/ul>\n\n<p>\u2705 <em>Note:<\/em> There is also a plant-based version \u2013 <strong>coconut kefir<\/strong> \u2013 ideal for vegans and people with lactose intolerance.<\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n<h2 class=\"wp-block-heading\">\ud83e\udd6c 2. Sauerkraut \u2013 a traditional probiotic of our ancestors <\/h2>\n\n<p>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. <\/p>\n\n<p>\n          <strong>Health benefits:<\/strong>\n        <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Helps with constipation, diarrhea and bloating<\/li>\n\n\n\n<li>Boosts immunity thanks to its high vitamin C content<\/li>\n\n\n\n<li>Regulates blood sugar levels<\/li>\n\n\n\n<li>Contributes to the health of the heart and blood vessels<\/li>\n<\/ul>\n\n<p>\ud83c\udf72 <em>Tip:<\/em> Consume it raw \u2013 cooking loses its probiotic properties.<\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n<h2 class=\"wp-block-heading\">\ud83c\udf31 3. Tempeh \u2013 a protein bomb from nature <\/h2>\n\n<p>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). <\/p>\n\n<p>\n          <strong>Advantages:<\/strong>\n        <\/p>\n\n<ul class=\"wp-block-list\">\n<li>An excellent source of plant-based protein for vegans and athletes<\/li>\n\n\n\n<li>Supports digestion and intestinal microflora<\/li>\n\n\n\n<li>Promotes a feeling of satiety<\/li>\n\n\n\n<li>It has an anti-inflammatory effect<\/li>\n<\/ul>\n\n<p>\ud83e\udd57 <em>Tip:<\/em> Use it as a meat substitute \u2013 in sandwiches, salads and stir-fry dishes.<\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n<h2 class=\"wp-block-heading\">\ud83c\udf36 4. Kimchi \u2013 a probiotic superfood from Korea <\/h2>\n\n<p>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 <em>L. plantarum<\/em> and <em>L. brevis<\/em>. <\/p>\n\n<p>\n          <strong>Health benefits:<\/strong>\n        <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Reduces cholesterol levels<\/li>\n\n\n\n<li>Improves metabolism<\/li>\n\n\n\n<li>Boosts immunity and resistance to infections<\/li>\n\n\n\n<li>Regulates digestion<\/li>\n<\/ul>\n\n<p>\ud83c\udf3f <em>Tip:<\/em> You can easily make it at home too!<\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n<h2 class=\"wp-block-heading\">\ud83c\udf5c 5. Miso \u2013 Japanese medicine in the form of a paste <\/h2>\n\n<p>Miso is a fermented paste made from soybeans, rice, or barley with sea salt and <em>koji<\/em> fungus. In Japan, it has been used for centuries in miso soup, as a condiment and addition to dishes. <\/p>\n\n<p>\n          <strong>Health benefits:<\/strong>\n        <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Contains enzymes that improve the breakdown of food<\/li>\n\n\n\n<li>Supports liver detoxification<\/li>\n\n\n\n<li>Strengthens the body&#8217;s resistance<\/li>\n\n\n\n<li>It is rich in protein and minerals<\/li>\n<\/ul>\n\n<p>\ud83d\udd25 <em>Note:<\/em> Add miso to dishes after cooking to preserve live enzymes.<\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n<h2 class=\"wp-block-heading\">\ud83c\udf75 6. Kombucha \u2013 fermented tea for detox and energy <\/h2>\n\n<p>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. <\/p>\n\n<p>\n          <strong>Blessings:<\/strong>\n        <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Stimulates liver function and detoxification<\/li>\n\n\n\n<li>Helps with heartburn and bloating<\/li>\n\n\n\n<li>Boosts mental clarity<\/li>\n\n\n\n<li>Increases energy levels<\/li>\n<\/ul>\n\n<p>\ud83e\udd42 <em>Tip:<\/em> Consume 100\u2013150 ml per day. Don&#8217;t overdo it! <\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n<h2 class=\"wp-block-heading\">\ud83e\udd65 7. Coconut kefir \u2013 a plant source of beneficial bacteria <\/h2>\n\n<p>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 <em>Lactobacillus acidophilus<\/em>. <\/p>\n\n<p>\n          <strong>Advantages:<\/strong>\n        <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Improves digestion in people sensitive to dairy products<\/li>\n\n\n\n<li>Strengthens the intestinal flora<\/li>\n\n\n\n<li>It has an antifungal and antibacterial effect<\/li>\n<\/ul>\n\n<p>\ud83c\udf79 <em>Suggestion:<\/em> Mix with lime, water and a little stevia \u2013 the perfect drink!<\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n<h2 class=\"wp-block-heading\">\ud83c\udf4e 8. Apple cider vinegar \u2013 natural metabolism support <\/h2>\n\n<p>Apple cider vinegar (with &#8220;mother&#8221;) contains live cultures of bacteria. In addition to probiotics, it contains enzymes, polyphenols and organic acid. <\/p>\n\n<p>\n          <strong>Used:<\/strong>\n        <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Regulates blood sugar<\/li>\n\n\n\n<li>Helps weight loss<\/li>\n\n\n\n<li>Stimulates digestive juices and stomach function<\/li>\n<\/ul>\n\n<p>\ud83e\uddf4 <em>Tip:<\/em> Take 1\u20132 tablespoons of apple cider vinegar with water before meals.<\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n<h2 class=\"wp-block-heading\">\ud83e\udd52 9. Pickled cucumbers \u2013 fermented classics from local cuisine <\/h2>\n\n<p>Cucumbers fermented in salted water naturally develop lactobacilli. They differ from industrially pickled vinegar (which do not contain probiotics). <\/p>\n\n<p>\n          <strong>Health benefits:<\/strong>\n        <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Reduce bloating<\/li>\n\n\n\n<li>They help with constipation<\/li>\n\n\n\n<li>Supports healthy gut microflora<\/li>\n<\/ul>\n\n<p>\ud83e\udd52 <em>Note:<\/em> Buy fermented products, not those with added vinegar!<\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n<h2 class=\"wp-block-heading\">\ud83c\udf5a 10. Natto \u2013 fermented soybeans with vitamin K2 <\/h2>\n\n<p>Natto is a popular Japanese fermented food rich in <em>Bacillus subtilis<\/em> bacteria and vitamin K2 \u2013 crucial for bone and heart health.<\/p>\n\n<p>\n          <strong>Health Benefits:<\/strong>\n        <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Prevents osteoporosis<\/li>\n\n\n\n<li>Helps break down blood clots<\/li>\n\n\n\n<li>Boosts immunity<\/li>\n\n\n\n<li>Regulates digestion<\/li>\n<\/ul>\n\n<p>\ud83d\udc43 <em>Note:<\/em> It has an intense smell and taste, but also a powerful effect!<\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n<h2 class=\"wp-block-heading\">\ud83d\udca1 Conclusion: Include probiotics in your diet every day!<\/h2>\n\n<p>Incorporating fermented foods into your daily diet is one of the smartest health choices. Combine multiple probiotic sources, monitor your body&#8217;s responses, and be consistent. <\/p>\n\n<p>Do not forget that <strong>gut health means the health of the whole organism.<\/strong><\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n<h2 class=\"wp-block-heading\">\ud83d\udcda More about health and intermittent fasting<\/h2>\n\n<p>MarioLab recommends combining probiotics with <strong>intermittent fasting<\/strong>, which you can learn more about in the book:<\/p>\n\n<p>\ud83d\udd39 <em>&#8220;Intermittent Fasting \u2013 The Secret to Health and Longevity&#8221;<\/em><br \/>\ud83d\udd39  <em>&#8220;Miraculous natural remedies 1. and Part 2&#8221;<\/em><\/p>\n\n<p>\ud83d\uded2 Order at: <a class=\"\" href=\"https:\/\/mariolab.hr\/en\/product-category\/products\/books\/\">https:\/\/mariolab.hr\/proizvodi\/knjige<\/a><\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n<h2 class=\"wp-block-heading\">\ud83d\udcde Contact &amp; Consultation<\/h2>\n\n<p>\ud83c\udfe5 <strong>MarioLAB Center<\/strong> \u2013 Zagreb<br \/>\ud83d\udccd Ore\u0161kovi\u0107eva 1<br \/>\ud83d\udcde +385 98 9179 200<br \/>\ud83c\udf10 <a class=\"\" href=\"https:\/\/mariolab.hr\/en\/\">www.mariolab.hr<\/a><\/p>\n\n<p>\u27a1 Consultations are available in person or online (Viber, WhatsApp).<\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n<h2 class=\"wp-block-heading\">\ud83c\udfa5 Subscribe to our YouTube channel<\/h2>\n\n<p>On the <strong>MarioLab<\/strong> channel you have thousands of videos about health and natural medicine.<\/p>\n\n<p>\ud83d\udd14 Subscribe here: <a class=\"\" href=\"https:\/\/www.youtube.com\/@marioLAB\">https:\/\/www.youtube.com\/@marioLAB<\/a><\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n","protected":false},"excerpt":{"rendered":"<p>Why are probiotics essential for health? Probiotics are &#8220;good&#8221; bacteria that naturally live in our intestines. When their balance is disturbed \u2013 due to stress, poor diet, antibiotics or illness \u2013 problems with digestion, immunity, skin and even mood can occur. Regular intake of probiotic foods or supplements can: The most natural way to get [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10718,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","footnotes":""},"categories":[1133],"tags":[],"class_list":["post-10723","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutritionism","wpbf-post"],"_links":{"self":[{"href":"https:\/\/mariolab.hr\/en\/wp-json\/wp\/v2\/posts\/10723","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mariolab.hr\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mariolab.hr\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mariolab.hr\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/mariolab.hr\/en\/wp-json\/wp\/v2\/comments?post=10723"}],"version-history":[{"count":0,"href":"https:\/\/mariolab.hr\/en\/wp-json\/wp\/v2\/posts\/10723\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mariolab.hr\/en\/wp-json\/wp\/v2\/media\/10718"}],"wp:attachment":[{"href":"https:\/\/mariolab.hr\/en\/wp-json\/wp\/v2\/media?parent=10723"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mariolab.hr\/en\/wp-json\/wp\/v2\/categories?post=10723"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mariolab.hr\/en\/wp-json\/wp\/v2\/tags?post=10723"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}