7 Foods That Contain Probiotics and How to Incorporate Them Into Your Diet


Learn about 7 foods that contain probiotics and how to incorporate them into your diet. Probiotics are found in fermented foods and impact our digestion and more!

Probiotics have been getting all of the buzz lately, and for good reason! So what are probiotics and how do you get them? Here’s 7 foods that contain probiotics and how to incorporate them into your diet.

Probiotics are the “good” bacteria that we want more of in our digestive system, not only for healthy digestion, but for many other health promoting and disease risk reducing mechanisms in our body.

Fermented foods like Farmhouse Culture Kraut, contain these microorganisms that help to restore the natural balance of our gut biome. Their kraut is a one-two punch of flavor and healthy probiotics! You can enjoy how the flavor elevates any dish and feel good knowing you’re doing something good for your gut too! 

The good bacteria found in probiotics helps to keep our immune system strong, can help to  alleviate digestive issues (anything from diarrhea to IBS), can work to lower bad cholesterol, and can help reduce inflammatory responses in the body. 

There are also an increasing amount of studies that are looking at the connection between the gut and our brain and mood. The gut-brain pathway as it’s known, communicates in a number of ways for various processes throughout the body. Keep the gut populated with the good bacteria it needs, and optimal communication goes on smoothly between the gut and the brain to keep us healthy. More to come on that topic! 

Some studies in this area have even showed probiotics reducing levels of depression and improving symptoms of anxiety. It’s estimated that over 40 million people suffer from some level of anxiety these days, and I think if by incorporating probiotic rich food into the diet can have an effect on that, it’s one of the simplest things we can do to protect our health. 

There is so much we don’t yet know about probiotics and how they impact our health for the good, so my recommendation is to fill your diet with diversity when it comes to fruits and veggies and aim to incorporate foods that contain probiotics on a daily basis. Check out how easy it is with my ideas for using sauerkraut below and these 7 foods that contain probiotics.

I also recommend incorporating a probiotic supplement into your daily routine. Here’s the one I take and recommend to all of my clients! Probiotics are not just for people who experience digestive problems. Since our gut is home to most of our immune system, it’s super important to give it the good bacteria it needs to keep us healthy year round. 

Plus with back-to-school season right around the corner, we can also use a little extra defence against extra germs! 

7 Foods That Contain Probiotics

  1. Sauerkraut– sauerkraut is fermented cabbage that has a slightly sour, punchy taste. It  also contains the antioxidants lutein and zeaxanthin, which are important for eye health. Sauerkraut pierogi are a staple at my parents house and something you could totally make yourself with Farmhouse Culture Kraut! 
  2. Yogurt – enjoy (high protein, low sugar yogurt) for breakfast or as a snack. You can even use it in a sauce like I did here for these salmon tacos with avocado crema
  3. Kimchi– a staple in Korean food, kimchi is fermented veggies with spicy seasonings. Spice things up by adding it to your Asian dishes. 
  4. Kefir – kefir is a fermented milk drink that packs probiotics. Use it as a base for your smoothie or enjoy it after a workout for more protein. 
  5. Kombucha – add kombucha to your drink rotation. You can find it at almost any grocery store these days and it comes in fun flavors. 
  6. Pickles– pickles are after all cucumbers that ferment to turn into pickles giving them that naturally occurring good bacteria. One thing to note here is that pickles made with vinegar do not contain probiotics! 
  7. Miso– miso is a Japanese seasoning made my fermenting soybeans. It has a rich umami flavor that makes it a staple in Asian dishes.  

Ways to Use FarmHouse Culture Kraut 

  1. Add it to sandwiches, toasts wraps, or even on top of burgers 
  2. Top buddha bowls and salads with sauerkraut 
  3. Top scrambled eggs with the ginger beet kraut
  4. Use it like salsa and dip chips or crackers into it. Grown-up “lunchable” anyone? 
  5. Top your hot dog or chicken sausage with it at BBQs (keep this in your back pocket for Labor day weekend!) 
  6. Take a morning gut shot!

This blog post was written in partnership with Farmhouse Culture. As always, all opinions are my own and I appreciate your support!

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