Strongest Probiotic Foods

A wide variety of different foods contain probiotics -- beneficial bacteria that proliferate once inside your intestines and have a positive effect on the health of the gastrointestinal tract. The human gut contains two to five pounds of bacteria and over 5,600 different strains, according to a November 21, 2008, NPR story.

The primary probiotic food identified by many Americans is yogurt. The distinctive tart flavor of yogurt is produced by bacterial cultures added during the incubation process. The most common bacteria used in yogurt production are Streptococcus thermophilus and Lactobacillus bulgaricus; however, depending on the brand of yogurt, additional cultures may be added. It is important to read the label to insure the cultures have been added after pasteurization. High temperatures used in this process destroy the bacteria. The strength, or the total amount, of the probiotics in yogurt can vary greatly depending on the producer and the amount of time the product spends in the dairy case. Different manufacturers have claimed anywhere from 100 million to 1.35 billion cultures per gram, but counts may not be accurate, as the numbers decrease the longer the product is on the shelf.

Beverages

Kefir is another dairy product that contains live bacteria, although it contains different strains than yogurt. It is a drinkable cultured milk and can be found in the dairy case at the grocery market or health food store. At some specialty grocers you can find kefir made from different kinds of milk, such as goat or coconut. Again, exact counts of the number of probiotics in foods are difficult to obtain, but kefir can contain up to five times as many probiotics as yogurt, according to SuperProbiotic.org.

Another beverage that has gained popularity in recent years is kombucha. Kombucha is a cultured black tea that is loaded with probiotics; half a pint may contain over 1 billion bacteria.

Fermented Foods

In addition to beverages, food that has been fermented contains probiotics. Sauerkraut and pickles are examples of foods that were traditionally fermented. Often these foods in the grocery store are made with vinegar to provide the tang that once came from the traditional method of fermentation, but you can still find products made by fermentation; look in the refrigerated section. It is difficult to ascertain the amount of probiotics in fermented foods. For optimal potency, check the label to confirm that the product is raw and does not contain sodium benzoate.

Asian Flavors

Many foods from Asian cultures contain probiotics. Kimchi is a Korean side dish of fermented cabbage and chili peppers. Miso paste, used to make miso soup or other Japanese dishes, is made from fermented soybeans. When making miso soup at home, be sure not to overheat it; boiling temperatures destroy the beneficial probiotics. Tempeh is another fermented soybean product and is delicious rubbed with spices and tossed into salads. Tamari, traditional soy sauce, also contains small amounts of probiotics from fermentation.

Eat a Variety

In today's market you have a variety of probiotic foods to choose from. Eating different kinds of probiotic-rich foods will allow you to establish a diverse flora in your intestines, which can optimize your gut health and digestion.