5 Probiotic-Rich Foods To Eat Instead Of Taking Supplements

Your bowels host an estimated 100 trillion microorganisms from more than 300 different species of bacteria and are unique to you, just like your fingerprints.

Probiotics work by helping to balance those microorganisms and supporting the growth of beneficial bacteria.

What Are Probiotics?

Probiotics are made from friendly bacteria and yeast that naturally live within your body. We always have a combination of good and bad bacteria in our microbiome. Keeping good bacteria balanced may help manage the overgrowth of less beneficial bacteria.

You can get probiotics from supplements, as well as from foods prepared by bacterial fermentation.

Research published by the American College of Gastroenterology indicates that particular strains of probiotics may:

• Aid digestion
• Support digestive health
• Help maintain vaginal health
• Support immune function
• Contribute to skin health
• Support urinary tract health

Probiotic Supplements

The most commonly available probiotics on the market are Bifidobacteria and Lactobacillus.

Other common beneficial probiotics are Saccharomyces and Bacillus.

Each probiotic species may support different aspects of health. Therefore, choosing the right kinds of probiotics for your specific needs is essential.

Bifidobacteria

This species of bacteria is commonly used in foods and supplements. They are used to:

• Support the immune system
• Help maintain a healthy balance of bacteria in the intestine
• Assist in breaking down lactose into nutrients the body can use

Bifidobacteria Animalis

Found in some yogurts and probiotic strains. It may support immunity, digestion, and help manage food-borne bacteria.

Bifidobacteria Breve

Found in the digestive tract and the vagina. In both places, it helps maintain a balance of bacteria or yeast. It can help your body absorb nutrients by fermenting sugars. It also breaks down plant fibers to make them more digestible.

Bifidobacteria Longum

Found in the digestive tract. It helps break down carbohydrates and also can act as an antioxidant.

Lactobacillus

This species of bacteria produces lactase, the enzyme that breaks down lactose (milk sugar.) These bacteria also produce lactic acid. Lactic acid can help maintain a healthy balance of bacteria and can support the body’s absorption of minerals.

Lactobacillus Acidophilus

Found in the small intestine and the vagina. It can also be found in many yogurts and fermented soy products. It aids digestion and may help support vaginal health.

Lactobacillus Plantarum

Helps support general digestive wellness, including nutrient absorption.

Other Probiotics to Look For

Saccharomyces Boulardii

A yeast species that supports immune function in the gut by increasing sIgA, the first-line defense immunoglobulin of the gastrointestinal tract. It is often used to support digestive health.  

Bacillus Clausii

Used to support general immune health.

Probiotic-Rich Foods

Instead of adding bacteria from supplements, you may want to increase your beneficial bacteria with nutrition. Remember, our ancestors didn’t have probiotic supplements, but they did have access to plenty of foods to help support their gut microbiome.

There are many probiotic-rich foods out there. This is just a small list of the most commonly known. These foods are made by adding in bacteria to help with the fermentation process.

Yogurt

To provide gut benefits, experts suggest that a yogurt needs to fulfill two requirements:

1. Provide over 10 billion colony-forming units (CFUs) of probiotics per serving.
2. Contain probiotic strains that can survive the acidic conditions of the human gut; not all do.

If you are using yogurt as a probiotic, look for these strains:

• Bifidobacterium Bifidum
• Bifidobacterium Lactis
• Lactobacillus Acidophilus
• Lactobacillus Reuteri
• Lactobacillus Rhamnosus
• Saccharomyces boulardii

Sauerkraut

Sauerkraut (aka "sour cabbage") was invented to preserve cabbage before there were refrigeration methods. Sauerkraut is made by mixing shredded fresh cabbage and salt and pressing down on the mixture, which releases water and causes fermentation.

Note: Most canned sauerkraut has been pasteurized, which may reduce the number of live bacteria. Purchase fresh sauerkraut (made without vinegar) to potentially gain more benefits.

Probiotics Strains in Sauerkraut:

• Lactobacillus Brevis
• Lactobacillus Plantarum
  

Pickles

Fermented pickles are prepared with brine, not vinegar. Once they are fully fermented, they contain levels of Lactobacillus.

Fermented pickles are typically found in the refrigerated section because high heat during canning can reduce the number of live strains of probiotics.

Note: Pickles made with vinegar are called "quick" pickles and do not contain live probiotics.

Probiotic Strain in Fermented Pickles:

• Lactobacillus
  

Kimchi

Kimchi is made by fermenting vegetables with many bacteria including the probiotic lactic acid bacteria (LAB). LAB becomes the most dominant during fermentation while the other bacteria are suppressed during the salting & fermentation process.

Probiotic Strain in Kimchi:

• Lactobacillus

Tempeh

Tempeh is a traditional, fermented product made from soybeans that originated in Indonesia. Rhizopus oligosporus fungus strains are used most commonly in the fermentation of tempeh. When consumed fresh, it may support higher levels of Bifidobacterium. When the tempeh is cooked, it may support higher levels of Lactobacillus.

Probiotic Strains in Tempeh:

• Freshly Fermented Tempeh: May support higher levels of Bifidobacterium
• Cooked Tempeh: May support higher levels of Lactobacillus
  

How to Ensure Your Probiotic Will Work

In the United States, probiotic supplements do not require approval before being marketed. As a result, many companies take advantage of the probiotic buzzword to help sell their supplements. So be cautious not to fall for false marketing schemes.

Your best choice is to run your probiotic concerns by your healthcare provider and ask for suggestions. They may be able to recommend foods or products they know to be safe and effective for your exact needs.

If you don’t have access to a healthcare provider at the time, the guidelines below may help.

Probiotic Guidelines

• Choose one that shows proof of effectiveness, do your research.
• A general recommendation is to choose probiotic products with at least 1 billion colony forming units.
• Store probiotics as the label states (refrigeration, room temperature, etc.)
• Take as directed (before meals, at bedtime, etc.)
• The probiotic must be able to survive the trip through stomach acid and bile and colonize your gut.

How to Test for Which Probiotics You Need

The most comprehensive way to know exactly what beneficial bacteria you may be lacking is to do a stool test that looks at your gut microbiome.

There are two options: Comprehensive Stool Test and At-home Gut Microbiome Testing.

Comprehensive Stool Test

This type of test will look for underlying imbalances in gut bacteria, inflammatory markers, and other factors. An integrative practitioner commonly orders this test for you.  

At Home Gut Microbiome Test

An at-home microbiome stool test is a great option if you are only interested in probiotic recommendations based on your current gut microbiome. These are generally less comprehensive stool tests, but they can be a good starting point for those not currently working with an integrative practitioner.

Summary

With so many probiotics on the market today, it can be very confusing to know which bacteria strain is best for your needs.

Stool testing can give you specific insight into your gut microbiome’s needs.

If you plan to supplement yourself, make sure you follow the guidelines above and try to increase your probiotics naturally through probiotic-rich foods.