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List of Probiotic Foods and Drinks That Are Super Healthy

Probiotics are bacteria that generally live in your gut. They are good bacteria that help in digestion and keep your body working smoothly. Are you curious about what are some best probiotic foods and probiotic drinks? 

There are 3 main types of probiotic bacteria found naturally in food. 

Probiotic Foods

Saccharomyces boulardii : A type of yeast that can help with digestive issues and diarrhea. 

Lactobacillus : A bacteria commonly seen in yogurt and other fermented foods. It can help with digestion of lactose. 

Bifidobacterium : A type of bacteria mostly seen in dairy products. It can help with stomach issues and irritable bowel syndrome.

Read on to get the best and easy-to-digest information and get ready for a healthier gut!

9 Best Probiotic Rich Foods

Let us all take a good, informative look at some foods that contain probiotics that you can eat for a stronger, healthier gut!

Probiotic Rich Foods

1. Idli

Love south Indian food? Then, you must know about this tasty food item. This evergreen, delectable dish is amongst the best probiotic Indian foods available. 

Typically prepared by fermenting rice or lentils, this delicacy is easy to make and is a must-have on every south Indian menu. 



  • Low calories: One Idli contains just 35 calories! Now, that’s what makes it a super healthy food for weight loss. 
  • High fiber food: It has high fiber content, which can prevent diarrhea and constipation.

Also Read: Omega 3 Foods Vegetables

2. Yogurt/ Dahi

This dairy product is the most popular entry on our list. It Commonly known as “Dahi ” and is very easily available in the market. This popular sour tasting delicacy is popular amongst millions of people.



  • H. pylori infections :  Bifidobacterium and lactobacillus found in it might prevent H. pylori infections in the stomach. 
  • In Women : Eating yogurt might help prevent Candida (Vaginal infections) infection in females.
  • Osteoporosis : High vitamin C content of it can help in preventing the onset of osteoporosis.

3. Pickles/ Achaar

Pickles are one of the great sources of probiotics, they add taste to our food but also come with many health benefits. Easy to make and easy to get , now that’s versatility!

Achar Food That Contain Probiotic


  • Antioxidant boost : Eating pickles can your antioxidant intake in the body as it’s enriched with vitamin c (3 – 4% of DV) and vitamin K (20% of DV).
  • Muscle cramps : Eating it can help with sore and cramped muscles as vitamin K in it prevents formation of blood clots.

4. Sauerkraut

It is a type of fermented cabbage that originated in China over 2000 years ago. It has been seen that just one serving of sauerkraut can contain up to 28 different bacterial stains! Now, that’s something!



  • Improves vision: It has antioxidants like zeaxanthin and lutein that can enhance your vision. 
  • Healthy heart: One cup of sauerkraut may contain up to 6.6 mcg of vitamin K2, thus reducing the risk of heart issues and high blood pressure. 
  • Sharper brain: It may improve brain health by increasing gut absorption of mood-regulating minerals (zinc and magnesium).

5. Paneer/ Cottage Cheese 

A popular variety of cheese in India is one of the probiotic Indian foods that are readily available in the market. It can be fried, mixed in salads, or made into a delicious toast. Have your pick!

Cottage Cheese


  • Urinary tract health: Paneer can help prevent urinary tract infections. 
  • Prevent yeast infection: Probiotics found in paneer can help prevent yeast infection in females. 

Also Read: Famous Indian Foods

6. Tempeh

This Indonesian delicacy rightfully takes its spot in our list of probiotic foods. It is made by cooking fermented soybeans.

This delicacy is a popular meat substitute for vegans, and rightfully so as it’s rich in calcium and vitamin B.



  • A rich source of protein: One serving (166 grams) of tempeh contains 31 gm of protein, making it a perfect food to boost your metabolism. 
  • Soy isoflavones: They are found in tempeh. Which can decrease blood cholesterol levels; thus making your heart healthy.
  • Reduced Oxidative stress: Isoflavones found in tempeh may also help reduce oxidative stress in the body, protecting from cellular damage. 

7. Kimchi 

It is a popular Korean dish made from a mix of fermented vegetables. Kimchi is one of the most commonly found dishes in Korea but has become one of the most amazing probiotic rich foods.

Kimchi food that contain probiotics


  • Strengthening Immunity: Lactobacillus Plantarum, a bacteria found in kimchi may enhance the body’s immunity.
  • Reduces Inflammation: It contains HDMPPA, a compound that can reduce inflammation in the body. 
  • Good for weight loss: Freshly fermented kimchi is low in calories, making it a good food for weight loss

8. Natto

Natto is a popular traditional Japanese breakfast. This Japanese delicacy has a unique smell and remarkable consistency. 

This funky-smelling food can be topped with mustard, chives and served with delicious rice.



  • Better digestion: Nattokinase, an enzyme in natto, can improve metabolism and faster body digestion. 
  • Good source of Copper: This Japanese food is a rich source of Copper (33% of the total RDI), making it a perfect food for brain development! 
  • May prevent heart attack: Nattokinase also can dissolve blood clots; thus, it can help reduce the risk of a heart attack. 

Also Read: Weight Gain Foods List

9. Miso

Another Japanese delicacy makes its way! Typically it is made from fermented soybeans. It’s paste is used as spreads, sauces or as a base for pickled meat and vegetables. 

It is usually available as a paste and can be consumed as a soup. 

  • Better digestion: A. oryzae, a common probiotic strain found in miso, can improve digestive issues and reduce the risk of inflammatory bowel disease (IBD).
  • Good for the Brain: Probiotic microbes found in miso can promote vitamin K and Vitamin B 12 production. Therefore, eating miso is great for your brain health.

3 Best Probiotic Drinks

We present to you a comprehensive list of some drinks that contain probiotics that you can drink to improve gut environment.

Probiotic Drinks

1. Chach (Buttermilk)

It is a popular probiotic drink in India. This drink is made from churning yogurt and tastes sour. It is widely available and can be made easily at home.



  • Detoxification: Riboflavin is a compound found in chach can improve liver function. 
  • Increased Immunity: Milk Fat Globule Membrane (MFGM) found in buttermilk has antibacterial, antiviral, and antifungal properties.

2. Kefir ( Cultured milk)

It is a delicious, fermented drink made from cow or goat’s milk. It’s a perfect blend of milk and yogurt. This fantastic drink may contain up to 50 different types of bacteria, making it a firm name in the list of probiotic drinks.



  • Healthy bones: It is an excellent calcium and vitamin K source, making your bones healthier and more robust. 
  • Antibacterial properties: Lactobacillus kefir is a probiotic uniquely found in kefir and has antibacterial properties. 
  • Reducing allergies: Drinking it may reduce the risk of asthma symptoms and allergies.

Also Read: How To Drink Apple Cider Vinegar In The Morning

 3. Apple Cider Vinegar 

It is popular amongst people as a cure-all home remedy and, rightfully so! As it has many health benefits. The best part about this simple drink is that it can be easily made at home.

Apple Cider Vinegar Drink


  • Lower blood sugar levels: Drinking apple cider vinegar can help manage your blood sugar levels. 
  • Improves skin health: This fantastic drink is slightly acidic and can improve your skin health. Mostly used as a treatment for eczema and dry skin.


1. How often can I take probiotic foods/ supplements?

You can take them daily. A daily dose of probiotic is recommended by health experts to improve the overall health of the body.

2. Can I take probiotics if I am on antibiotics medication?

Health experts recommend taking them during and one to two weeks after the antibiotics medication treatment to fully restore your gut flora. 
Make sure to consult your doctor for specifications.

3. Can infants and young children take probiotic foods/ supplements?

Yes, these foods are completely safe for infants and young children to consume.
Consult your doctor for specifications.

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