Probiotics: 10 Foods That Promote Digestive Health Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Nutrition Basics Probiotic Foods to Promote Digestive Health By Shereen Lehman, MS Shereen Lehman, MS Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig). Learn about our editorial process Updated on April 30, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Marisa Moore, RDN, MBA Medically reviewed by Marisa Moore, RDN, MBA Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. She is also the founder of Marisa Moore Nutrition. Learn about our Medical Review Board Print Your digestive tract plays host to a wide range of probiotics. Probiotics are "good" bacteria and yeasts that aid digestion, also while preventing "bad" bacteria or yeasts from causing harm. The balance of good bacteria in your digestive tract is known as your gut flora (or gut microbiota). You can support the healthy flora of your digestive tract by taking over-the-counter probiotic supplements that are easy to use and readily found in most major drug stores. But pills aren't the only way to get probiotics into your diet. There are plenty of fresh and fermented foods known to promote probiotic growth. 1 Yogurt Verywell / Alexandra Shytsman Yogurt is probably the best-known dietary source of probiotics, and it is also beneficial for many other reasons. It is an excellent source of calcium, protein, and potassium and delivers an impressive nine grams of protein per six-ounce serving. Check the yogurt you purchase for the "Live and Active Cultures" seal. This voluntary identification confirms that the yogurt contains "at least 100 million cultures per gram of yogurt at the time of manufacture." 2 Sauerkraut Poppy Barach/Getty Images Sauerkraut is an excellent source of probiotics, fiber, manganese, potassium, iron, calcium, and vitamin C. On the downside, it tends to be high in sodium, so it may not be the best choice if you are on a ​​low-sodium diet. As a probiotic source, the concentration of lactobacillus bacteria in sauerkraut can reach well over one trillion CFU per gram. CFUs (colony forming units) is the unit of measurement used for probiotics. Contrary to some marketing claims, a higher CFU count does not necessarily indicate more health benefits. 3 Miso Verywell / Alexandra Shytsman Miso is a paste made from fermented soy and used in many kinds of Japanese and Asian foods. It is high in iron and B-complex vitamins but also contains a lot of sodium, so it may not be good if you're cutting back on salt. As with sauerkraut, the process of fermentation creates a bacteria-rich environment in miso, translating to no less than 100 billion CFU of probiotics per gram. Miso Paste Nutrition Facts and Health Benefits 4 Kefir Verywell / Alexandra Shytsman Kefir is a probiotic beverage typically made from fermented cow's milk, so it is similar to yogurt and equally rich in calcium and protein. Kefir can also be made from sheep and goat milk and is often promoted as the healthier and more powerful version of yogurt. Unlike yogurt, it is made with a kefir "grain" containing live bacteria and a large amount of yeasts beneficial to health. While the volume of probiotics can vary, most quality kefir products will have no less than 70 billion CFU of lactobacillus bacteria per gram. 5 Kimchi Verywell / Alexandra Shytsman Kimchi, the Korean national dish, is made primarily with fermented cabbage and has a wonderfully spicy and tangy flavor. Kimchi is an excellent source of probiotics but is also rich in fiber, vitamin A, vitamin C, calcium, and the types of antioxidants commonly found in cruciferous vegetables. From a probiotic standpoint, expect the same level of CFU per gram as sauerkraut. 6 Tempeh Verywell / Alexandra Shytsman Tempeh is made from cooked and fermented soy. It has a delicious nutty flavor and is used in many vegetarian and vegan dishes. Besides its probiotic value, tempeh is an excellent source of calcium, magnesium, potassium, and manganese. As a probiotic source, tempeh delivers around 10 billion CFU of probiotics per gram. What Is Tempeh and Is It Healthy? 7 Artichokes Verywell / Alexandra Shytsman Artichokes are not probiotic per se but can boost gastrointestinal flora as part of a probiotic diet. Artichokes are rich in prebiotic fructooligosaccharides (FOS), which promote the growth of digestive bacteria. Moreover, they are high in magnesium, potassium, vitamin C, and manganese. In addition to being rich in dietary fiber, artichokes contain a compound known as cynarin, which increases the bile production in the liver and, in turn, rids cholesterol from the body. Other prebiotic foods include chicory root, Jerusalem artichokes, onions, leeks, garlic, legumes, wheat, and jicama. Do I Need a Prebiotic Supplement? 8 Asparagus Verywell / Alexandra Shytsman Asparagus is rich in dietary fiber, including prebiotic FOS which promotes probiotic growth. Asparagus is also high in just about every vitamin and mineral imaginable while being very low in calories. If there is a minor drawback to eating asparagus, it is that it contains a sulfurous compound called mercaptan which, when broken down during digestion, gives urine a characteristic pungent odor. A Closer Look at the Varied Health Benefits of Fiber 9 Bananas Verywell / Alexandra Shytsman Bananas, particularly when they are green or more firm, are rich in prebiotic FOS and contain pectin and resistant starch that further aid digestion. In addition, they are an important source of copper, manganese, potassium, vitamin C, and vitamin B-6. Bananas rank relatively low on the glycemic index (GI) and have next to no fat. From a dietary standpoint, a banana only contains around 100 calories and is mostly comprised of water and carbohydrates. 10 Kombucha Verywell / Alexandra Shytsman Kombucha is sweetened fermented black tea that contains both yeast and bacteria. It originated in China and has a slightly acidic taste that many find appealing. The fermentation process is robust due to the high sugar content and causes the formation of a thick gelatinous layer on top known as SCOBY (symbiotic culture of bacteria and yeast). In terms of probiotic value, kombucha has roughly 10 billion CFU per gram. Although the daily consumption of 4 oz. of kombucha does not present a risk for health, some reports of nausea and dizziness have been noted. It is riskier to consume kombucha made from home in potentially unsterile vessels. Choose kombucha brands that are made in a sterile environment. High Fiber Diet Has Significant Effect on Gut Microbiome 4 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. International Dairy Foods Association. Live & Active Cultures seal. National Institutes of Health Office of Dietary Supplements. Probiotics: Fact sheet for health professionals. Bourrie BC, Willing BP, Cotter PD. The microbiota and health promoting characteristics of the fermented beverage kefir. Front Microbiol. 2016;7:647. doi:10.3389/fmicb.2016.00647 Martínez Leal J, Valenzuela Suárez L, Jayabalan R, Huerta Oros J, Escalante-Aburto A. A review on health benefits of kombucha nutritional compounds and metabolites. CyTA - Journal of Food. 2018;16(1):390-399. doi:10.1080/19476337.2017.1410499 Additional Reading U.S. Department of Agriculture. USDA FoodData Central. By Shereen Lehman, MS Shereen Lehman, MS, is a healthcare journalist and fact checker. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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