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Top 10 Healthy Probiotic Foods + 3 Supplements [All Probiotic Sources]


In this comprehensive guide, we will explore the best sources of probiotics, focusing on both probiotic-rich foods and supplements. 

By the end of this article, you’ll know where to find the best probiotics to enhance your gut health and overall wellness.

Dairy-Based Probiotic Foods

01. Kefir

Kefir is a fermented milk drink that contains a diverse array of probiotic bacteria and yeast. It is known for its tangy flavor and smooth texture. Kefir can be an excellent addition to your diet to boost probiotics. Explore KefirLab’s Dairy Kefir.

02. Yogurt

Yogurt is another popular dairy-based probiotic food. 

It is made by fermenting milk with specific bacterial cultures, usually Lactobacillus and Bifidobacterium. 

Yogurt can be enjoyed on its own or added to smoothies and desserts.

03. Cheese

Certain types of cheese, such as Gouda, mozzarella, and cheddar, are made using probiotic cultures. 

These cheeses can provide a delicious way to increase your probiotic intake.

Non-Dairy Probiotic Foods

04. Coconut Kefir

Coconut kefir is a dairy-free alternative to traditional kefir made by fermenting coconut milk. 

It offers the same probiotic benefits without lactose, making it an excellent option for lactose-intolerant people or those who prefer a plant-based diet. 

Learn more about KefirLab’s Coconut Kefir.

05. Sauerkraut

Sauerkraut is fermented cabbage that is rich in probiotics. It has a tangy flavor and can be used as a condiment or side dish. 

The fermentation process increases its nutritional value and probiotic content.

06. Kimchi

Kimchi is a traditional Korean dish made from fermented vegetables, usually cabbage and radishes, seasoned with chili pepper, garlic, ginger, and other spices. 

It’s known for its spicy flavor and probiotic benefits.

07. Miso

Miso is a fermented soybean paste commonly used in Japanese cuisine. 

It is rich in probiotics and adds a savory umami flavor to soups, dressings, and marinades.

08. Tempeh

Tempeh is a fermented soybean product that originated in Indonesia. 

It has a firm texture and a nutty flavor, and it’s packed with probiotics, making it a great addition to stir-fries and salads.

09. Pickles

Fermented pickles, unlike the vinegar-based varieties, are rich in probiotics. 

They are made by fermenting cucumbers in a brine solution, encouraging beneficial bacteria growth.

10. Kombucha

Kombucha is a fermented tea that has become increasingly popular for its probiotic benefits. 

It is made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast (SCOBY). 

Kombucha has a tangy, effervescent taste and can be found in various flavors.

Probiotic Supplements

01. Probiotic Shots

Probiotic shots are a quick and efficient way to consume a high concentration of probiotics. 

They are typically liquid and can be easily incorporated into your morning routine. Check out KefirLab’s Probiotic Shots.

02. Probiotic Capsules

Probiotic capsules are a convenient way to ensure you get your daily dose of beneficial bacteria. 

They often contain multiple strains of probiotics and can be taken with or without food.

03. Probiotic Powders

Probiotic powders can be mixed into water, juice, or smoothies, making them an easy addition to your daily routine. 

They are available in various flavors and formulations, including options for children and adults.

How to choose the Right Probiotic Supplement

When selecting a probiotic supplement, there are several factors to consider to ensure you’re getting the most effective product:

  • Strain Diversity: Look for a supplement that contains multiple strains of beneficial bacteria. Different strains offer different health benefits, and a diverse profile can support various aspects of your health.
  • CFU Count: Colony-forming units (CFU) indicate the number of live and active microorganisms in each serving. A higher CFU count generally means more probiotics, but it is essential to choose a count that suits your specific needs.
  • Ingredients: Review the ingredient list to ensure there are no unnecessary additives, fillers, or allergens. Opt for supplements with clean, high-quality ingredients to maximize health benefits.

How to incorporating Probiotic foods into Your Diet

Breakfast Ideas

Start your day with a probiotic-rich breakfast. 

Add kefir or yogurt to your morning smoothie, or enjoy a bowl of yogurt with fresh fruit and granola. 

Another great option is to spread some probiotic-rich cheese on whole-grain toast.

Snack Options

Probiotic snacks can keep you energized throughout the day. Enjoy a handful of fermented pickles or a serving of kimchi. You can also have a probiotic shot from KefirLab as a quick and healthy snack. Explore KefirLab’s Probiotic Shots.

Meal Plans

Incorporate fermented foods into your lunch and dinner.

Add a side of sauerkraut to your sandwich, or include miso soup with your meal. 

Tempeh can be a great addition to stir-fries and salads, providing probiotics and protein.

Don’t forget Fiber and Prebiotics

While probiotics are crucial for gut health, fiber is equally important as it serves as food for these beneficial bacteria. 

Ensure to include plenty of fiber-rich foods like fruits, vegetables, whole grains, and legumes.

Prebiotics vs. Probiotics

Prebiotics are non-digestible fibers that feed the probiotics in your gut.

Foods like garlic, onions, bananas, and asparagus are excellent sources of prebiotics. 

Combining prebiotics and probiotics in your diet can help you maintain a healthy and balanced gut microbiome.

KefirLab: Your Source for Quality Probiotics

We offer a range of high-quality probiotic products designed to support your gut health:

  • Dairy Kefir: A rich source of probiotics made from fermented milk. Although it is not sold online, it can be found in various retail locations. Learn more about KefirLab’s Dairy Kefir.
  • Coconut Kefir: A dairy-free alternative that offers the same probiotic benefits. It is available in various flavors and is perfect for those who prefer a plant-based diet. Discover KefirLab’s Coconut Kefir.
  • Probiotic Shots: Convenient and potent, these shots deliver a high concentration of probiotics in a small dose. They come in different flavors and formulations to suit your needs. Explore KefirLab’s Probiotic Shots.

Probiotic Services

We also offer specialized services to help you understand and improve your gut health:

  • Microbiome Analysis: This service provides a detailed analysis of your gut microbiome, helping you understand the composition of your gut bacteria and how to optimize it. Learn more about Microbiome Analysis.
  • Health Coaching: Personalized health coaching guides your journey to better gut health and overall wellness. Find out more about Health Coaching.


Incorporating probiotic-rich foods and supplements into your diet can enhance your gut health and overall wellness. 

This guide has highlighted the top sources of probiotics, from everyday foods to specialized supplements, making finding the best options for your needs easier.

Key Takeaways

  • Diverse Probiotic Foods: Include a variety of probiotic-rich foods such as kefir, yogurt, cheese, coconut kefir, sauerkraut, kimchi, miso, tempeh, pickles, and kombucha in your diet to support a healthy gut microbiome.
  • Convenient Supplements: Probiotic supplements, available in capsules, powders, and shots, provide an easy and effective way to boost your probiotic intake, especially for those with busy lifestyles.
  • Daily Incorporation: Integrate probiotics into your daily routine through breakfast smoothies, snacks, and meals. Combining probiotics with a fiber-rich diet helps maintain a balanced gut.
  • Quality Matters: Choose high-quality probiotic products and services from trusted sources like KefirLab to ensure you get the best for your gut health.

For more detailed articles on gut health and probiotics, visit our blog at HealthLab. Explore KefirLab’s range of productshealth coaching, and microbiome analysis to start your journey towards better health today.