Updated 28 February 2020

Food sources of probiotics

Probiotics have become widely recognised as the ‘must-have’ supplement to help maintain a healthy digestive system

Fermented foods have been around for ages, but many of them are only now making a comeback and once again valued for their health properties. Fermented foods are foods that naturally contain probiotics

Examples include:

  • Yoghurt containing live cultures* (pasteurised milk inoculated with a live yoghurt culture)
  • Amasi (a sour-milk drink)
  • Kefir (fermented cow's milk) 
  • Miso (a paste made from fermented soy)
  • Sauerkraut (fermented cabbage) 
  • Kimchi (fermented cabbage) 
  • Kombucha (fermented black tea)
  • Tempeh (cooked and fermented soy)
  • Soy beverages 
  • Pickles

*Note that yoghurt that has been pasteurised just before packaging will no longer contain live probiotics, and thus won’t be a good source of probiotics for the gut. Look for products that contain live cultures (as stated on the product label).

Reviewed by Kim Hofmann, registered dietitian, BSc Medical (Honours) Nutrition and Dietetics, BSc (Honours) Psychology. April 2018.


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