Studies have shown that probiotics can improve memory and reduce inflammation, a key driver of many diseases. They’ve also been linked to lower blood pressure and reduced risk of heart disease.1
With these 10 probiotic powerhouses, give your body the TLC it deserves and enjoy the benefits of a thriving gut microbiome.
1. Yogurt
Yogurt is the quintessential probiotic food, packed with beneficial bacteria like Lactobacillus and Bifidobacterium. These friendly microbes keep your digestive system running smoothly and play a crucial role in maintaining a healthy gut-brain axis.
A study published in Frontiers in Aging Neuroscience found that regular probiotic yogurt consumption can improve cognitive function in older adults. (ref)
Yogurt’s probiotics have also been shown to support heart health by reducing inflammation and improving lipid profiles.
2. Kefir
Kefir, a fermented milk drink, boasts more diverse beneficial bacteria and yeast than its culinary cousin.
This tangy beverage is brimming with probiotics like Lactobacillus kefir and Saccharomyces boulardii, which are linked to improved cognitive function and memory. (ref)
Kefir’s probiotics also work their magic on your cardiovascular system by helping to lower blood pressure and reduce the risk of heart disease.
With its creamy texture and slightly effervescent kick, kefir is a delicious and refreshing addition to your diet.
3. Sauerkraut
Who knew that humble cabbage could be such a powerhouse for gut health? When this cruciferous veggie undergoes the process of lacto-fermentation, it transforms into sauerkraut – a tangy, probiotic-rich condiment that’s been a staple in European cuisines for centuries.
The lactic acid bacteria in sauerkraut, such as Leuconostoc mesenteroides and Lactobacillus plantarum, not only aid digestion but also support brain health by reducing inflammation and oxidative stress. (ref)
These probiotics have also been shown to promote heart health by improving cholesterol levels and reducing the risk of cardiovascular disease.
4. Kimchi
Spice up your life (and your gut health) with kimchi, the fiery fermented vegetable dish staple in Korean cuisine.
This flavorful mix of cabbage, radishes, and other veggies is bursting with beneficial bacteria like Lactobacillus kimchii and Weissella koreensis, linked to improved cognitive function and memory. (ref)
Kimchi also has many benefits for heart health. Regular consumption can help lower cholesterol levels and reduce the risk of heart disease.
With its bold flavors and satisfying crunch, kimchi is a delicious and nutritious addition to any meal.
5. Miso
Miso, the savory fermented soybean paste a staple in Japanese cuisine, is another probiotic powerhouse that deserves a spot in your diet.
This umami-rich ingredient is teeming with beneficial bacteria like Tetragenococcus halophilus and Aspergillus oryzae, which have been shown to support brain health by reducing inflammation and improving cognitive function. (ref)
The probiotics in Miso benefit your mind and work magic on your cardiovascular system.
6. Tempeh
Tempeh, a fermented soybean cake originating in Indonesia, is a probiotic powerhouse packed with beneficial bacteria like Rhizopus oligosporus and Lactobacillus plantarum. (ref)
These friendly microbes have been linked to improved cognitive function and memory. Regular consumption of tempeh can help lower cholesterol levels and reduce the risk of cardiovascular disease.
Its firm texture and nutty flavor make it a delicious and versatile addition to any meal.
7. Kombucha
Kombucha, the fizzy fermented tea that’s taken the wellness world by storm, is another probiotic powerhouse that deserves a spot in your diet.
This tangy beverage is brimming with beneficial bacteria and yeast, such as Acetobacter and Saccharomyces, linked to improved gut health and cognitive function. (ref)
With its refreshing effervescence and endless flavor possibilities, kombucha is a delicious and healthy alternative to sugary sodas and juices.
8. Natto
Natto, a traditional Japanese dish made from fermented soybeans, is a probiotic powerhouse packed with beneficial bacteria like Bacillus subtilis.
This sticky, stringy superfood has been linked to improved cognitive function and memory thanks to its high levels of vitamin K2 and nattokinase, an enzyme that helps prevent blood clots. (ref)
This fermented soy product has also been shown to support heart health by lowering cholesterol levels and reducing the risk of cardiovascular disease.
While its unique texture and intense aroma may take some getting used to, natto is a delicious and nutritious addition to any diet.
9. Pickles
Pickles aren’t just a tasty sandwich topping and a surprising source of gut-friendly probiotics.
When cucumbers undergo lacto-fermentation, they transform into tangy, crunchy pickles teeming with beneficial bacteria like Lactobacillus plantarum and Leuconostoc mesenteroides. (ref)
These probiotic powerhouses have been linked to improved cognitive function and memory.
Plus, the probiotics in pickles have also been shown to promote heart health by lowering blood pressure and reducing the risk of cardiovascular disease.
10. Olives
Olives, a salty, briny fruit staple in Mediterranean cuisine, are another unexpected source of gut-friendly probiotics.
When fermenting, olives become home to beneficial bacteria, such as Lactobacillus plantarum and Leuconostoc mesenteroides. (ref)
The probiotics in olives have also been shown to promote heart health by lowering blood pressure and reducing the risk of cardiovascular disease.
Incorporating these gut-friendly foods and supplements regularly into your diet will give your body the support it needs to thrive.
But don’t just take our word for it – try adding some of these probiotic foods to your meals and see the benefits for yourself!
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Nancy Maffia
Nancy received a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.
