5 Foods Naturally Rich in Probiotics

| WRITTEN BY: Patricia Bannan, MS, RDN
probiotic mango kiwi kefir lime smoothie with green valley organics kefir for how to improve gut health naturally

I’m delighted to have partnered with Green Valley Creamery on this blog post. All opinions are my own.

A healthy gut extends far beyond keeping digestion in line. In fact, research shows a connection between gut health and depression, weight maintenance, and immunity just to name a few. That may be why our bodies are made up of 10 times more bacterial cells than human cells.

Probiotics are live bacteria and yeasts that are good for your digestive system and overall health. When it comes to probiotic-rich foods, yogurt may be the first thing that comes to mind, but there are plenty more foods out there that help support a healthy gut. Here are 5 foods that are naturally probiotic-rich to add to your menu.

Sourdough Bread

That bite of tang that you know and love about sourdough bread comes from the work of bacteria. The bread begins with a sourdough starter, a combination of flour and water allowed to ferment, which gives the dough its rise, and distinct tangy flavor.

Not all commercially made sourdough breads undergo this traditional method, so it is best to purchase one from a bakery, specialty grocery store, or make your own at home.

Fresh sourdough bread would go perfectly with these Sunny Side Up Avocado Toasts.


A traditional German side, this fermented cabbage is full of live bacterial cultures, and rich in vitamins. Most bacteria are destroyed during the pasteurization process of shelf-stable, or canned versions of sauerkraut. Look for “raw” sauerkraut in the refrigerated section of your grocery store, or try your hand at making it yourself at home.

Serve up a side of sauerkraut with this Honey Lime Grilled Chicken & Vegetable Kebabs.

Green Valley Creamery Kefir

If you’re already a yogurt fan, kefir can be another option to add to your rotation. Made of milk fermented with yeast, bacteria, and kefir grains, kefir is a gut-healthy beverage that is also packed with protein and calcium. 

Green Valley Creamery Organic Kefir is made without any added sugar or sweetener, provides billions of probiotics in every serving, and is lactose free, making it a dairy- and gut-friendly option for those with lactose intolerance. In addition to enjoying it on its own, kefir couples well with fruit and granola, and is a star ingredient is muffins and smoothie recipes.  

Enjoy kefir in a new way with this Mango Kiwi Kefir Lime Smoothie.


Made by fermenting whole, slightly cooked soybeans, tempeh provides probiotics and is a plant-based protein source that can be enjoyed in a number of ways. Most tempeh is pre-cooked and ready to eat, and can be sliced, diced, or crumbled into many dishes. 

A ½ cup serving of tempeh contains 15 grams of protein, as well as potassium, calcium, and magnesium. 

Add extra protein by tossing in baked tempeh to this Red Kuri Squash and Quinoa Salad with Maple Dijon Dressing.


A traditional dish of Korean cuisine, kimchi is similar to sauerkraut, but with a different flavor profile. It often includes napa cabbage, radishes, ginger, salt, and chili peppers, and allowed to ferment for weeks or months at a time. This helps promote the probiotic content, as well as contributes to its pungent taste and aroma. 

For more ways to improve your intestinal health, check out these 6 Ways to Improve Your Gut Health Naturally.

Have you tried any of these probiotic-rich foods?

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