Probiotic Foods List

Probiotics help to improve the number of healthy bacteria in your intestinal tract. "Because 70 percent of your immune system comes from your gut, healthy bacteria in your intestines can keep your whole body healthier," according to Dr. Natasha Iyer, the medical director of Chronos Apollo, in Calgary, Canada. Increase the number of healthy bacteria in your gut by consuming foods containing probiotics.

Yogurt

Yogurt, both plain and with fruit or granola additives, typically contains live and active bacteria cultures classified as probiotics. The process of pasteurization used to make most dairy products can kill healthy bacteria, though. If the label on your yogurt does not state that it has live and active cultures, it does not contain probiotics. The bacteria have to be alive and active to provide probiotic benefits, explains Nicole Kuhl, the director of nutrition as LifeSpan Medicine in Santa Monica, California. Other forms of yogurt, such as kefir, a yogurt drink made from fermenting milk with kefir grains, also provide plenty of probiotics.

Kombucha

Kombucha, a tea fermented with a symbiotic bacteria culture and yeast, is available in specialty health food stores. It may take you some time to get used to the sweet and tart taste of this probiotic drink. However, Kuhl emphasizes that if you can acquire the taste for it, and drink it daily, the probiotics will take effect.

Miso

Miso, a popular Japanese food made from fermenting soybeans with the fungus koji, is available in most supermarkets. Miso makes a great soup when combined with hot water, and works well as a flavorful condiment for your meals and snacks. Kuhl warns that while miso provides you with zinc, copper and protein, it contains a lot of sodium, so use it with caution.

Tempeh

Tempeh are fermented cakes made out of soy beans mixed with millet or rice. These nutty flavored cakes provide you with protein along with probiotics. Kuhl suggests placing tempeh on your salad or in a stir-fry to boost your immune system and your colon health.

Kimchi

Kimchi, a Korean probiotic food made with pickled vegetables, typically contains cabbage, radish, pepper flakes, garlic, carrots and a fish sauce. While many variations of this dish exist, all tend to have a very spicy flavor, in accordance with Koreans' preferences. The probiotic in this food aids in your digestive process and boosts your immunity, according to a study published in the December 2009 "Journal of Applied Microbiology."

Sauerkraut

Sauerkraut is another probiotic food made from fermented and pickled cabbage. Enjoy sauerkraut as a condiment or as a side dish. Kuhl suggests eating the sauerkraut raw and unheated to preserve its probiotic effects. She also advises looking for a brand that does not contain any chemical preservatives, because they can kill the probiotic colonies.