Top 12 Natural Sources of Probiotics

Benefits of incorporating natural sources of probiotics

Incorporating natural sources of probiotics into your diet, rather than relying solely on probiotic supplements, can offer several advantages.

Consuming probiotic-rich foods provides a diverse range of beneficial bacterial strains, which can have a more significant impact on gut health and overall well-being. These foods are often nutrient-dense, supplying essential vitamins, minerals, and other bioactive compounds that support various aspects of health.

Additionally, natural sources of probiotics often come with added benefits, such as the fibre content in fermented vegetables, which can act as prebiotics, further promoting a healthy gut ecosystem.

Finally, consuming probiotic-rich foods can also be more sustainable compared to supplements, as they can be easily incorporated into a balanced and varied diet. Moreover, natural sources of probiotics can be more enjoyable and satisfying, as they provide a range of flavours, textures, and culinary experiences. Therefore making it easier to maintain a consistent intake of these beneficial bacteria.

Yogurt

The fermentation process involved in yogurt production introduces live bacterial cultures - typically Lactobacillus and Bifidobacterium strains - which convert the lactose in milk into lactic acid. This process not only gives yogurt its characteristic tangy flavour and creamy texture, but also provides a favourable environment for the growth and survival of beneficial bacteria.

When choosing yogurt as a natural source of probiotics, it is essential to select products with "live and active cultures" on the label, as this ensures the presence of beneficial bacteria in the yogurt. You can also make your own probiotic yogurt, check out our recipe on How to Make L. Reuteri Yogurt at Home.

Sauerkraut

Sauerkraut is a fermented dish originating from Eastern and Central Europe, primarily made from finely shredded cabbage. Its fermentation process involves the action of lactic acid bacteria - primarily Lactobacillus strains - which break down the natural sugars in cabbage and produce lactic acid. This not only preserves the cabbage and imparts the characteristic tangy flavour of sauerkraut, but also creates an environment favourable to the growth of good bacteria.

To reap the probiotic benefits of sauerkraut, it is crucial to choose unpasteurized products, as the pasteurisation process can destroy the live bacteria. If you are planning on making your own sauerkraut, check out our Foolproof Sauerkraut Recipe.

Natto

Natto is a traditional Japanese food made from fermented soybeans. During fermentation, the beneficial bacterium Bacillus subtilis, breaks down complex carbohydrates and proteins in soybeans, yielding a variety of bioactive compounds. This process gives natto its signature sticky consistency, pungent aroma, and robust flavour, along with a bountiful supply of live probiotic bacteria.

Additionally, natto is an exceptional source of vitamins K2 and B2, as well as being a high-quality plant-based protein.

Tempeh

Tempeh is a traditional Indonesian food, and like natto, it's made from fermented soybeans. The fermentation process of tempeh is facilitated by the action of Rhizopus oligosporus, a beneficial fungus that breaks down complex carbohydrates and proteins in soybeans. This process not only makes tempeh more digestible, but also enriches it with live probiotic microorganisms.

Moreover, tempeh is a valuable source of plant-based protein, vitamins, minerals, and isoflavones, which further contribute to its health-promoting properties.

Kimchi

Kimchi is a popular Korean dish made from fermented cabbage. During fermentation, the action of various strains of lactic acid bacteria - particularly Lactobacillus - break down the natural sugars in vegetables and produce lactic acid. This process creates an environment favourable to the growth of friendly bacteria.

As a plus, kimchi is also rich in vitamins, minerals, and antioxidants, which contribute to its health-promoting properties. Discover our recipes for making great kimchi at home:

Miso

Miso is a traditional Japanese seasoning also made from fermented soybeans. The fermentation process of miso involves the action of Aspergillus oryzae, a beneficial fungus that breaks down the complex carbohydrates and proteins in soybeans. This process provides it with live probiotic microorganisms that are good for gut health.

In addition to its probiotic properties, miso is also a valuable source of essential nutrients, including vitamins, minerals, and antioxidants, which contribute to its popularity. Check out our recipe for Miso Soup, and if you are bit of a sweet tooth, discover How to Make Healthy Chocolate Miso Sauce.

Pickles

Pickles, created through the process of fermenting cucumbers in a brine solution, are a natural source of probiotics that can promote gut health. The fermentation process is facilitated by lactic acid bacteria - primarily Lactobacillus strains - which break down the natural sugars in cucumbers and produce lactic acid. This whole process fosters an environment that supports the growth of good bacteria. When consumed, these probiotics help maintain a balanced and diverse gut microbiota, aid digestion, and enhance immune function.

It is important to note that not all pickles are a source of probiotics; only those made through natural fermentation, without the use of vinegar, contain live beneficial bacteria. To be 100% sure, you can make your own pickles using our very own Pickles recipe.

Buttermilk

Buttermilk, a fermented dairy product, is a natural source of probiotics that offers great health benefits for your gut. Traditionally, buttermilk is the liquid left behind after churning butter from cream. However, the buttermilk commonly found in stores today is often made by fermenting pasteurised milk with lactic acid bacteria, primarily Lactobacillus and Streptococcus strains. This fermentation process enriches it with live probiotic microorganisms that are great for gut health.

In addition to its probiotic properties, buttermilk is also a valuable source of essential nutrients, including vitamins, minerals, and high-quality protein.

Cheese

The process of cheese production involves the action of lactic acid bacteria, which ferment the milk sugars and produce lactic acid. This process not only imparts unique flavours and textures to different types of cheese but also fosters the growth of beneficial bacteria. Some varieties of cheese, particularly aged, unpasteurized cheeses like Gouda, Cheddar, and blue cheese, are known to retain live probiotic microorganisms.

Along with its probiotic properties, cheese is also a valuable source of essential nutrients such as calcium, protein, and vitamins, which contribute to its health-promoting attributes. If you are interested in making your own cheese, we have a variety of kefir cheese recipes you can choose from:

Kvass

Kvass is a fermented beverage originating from Eastern Europe and made from rye bread or other grains. Its fermentation process involves the action of lactic acid bacteria and yeast, which break down the carbohydrates in the grains and produce lactic acid and alcohol in small amounts. This process creates an environment that promotes the growth of beneficial bacteria.

This beverage also contains essential nutrients, including B vitamins, minerals, and antioxidants, which are great for the human body.

Kombucha

Kombucha is a fermented tea beverage that originated in East Asia. The fermentation process of kombucha involves the action of a symbiotic culture of bacteria and yeast - commonly known as SCOBY - which breaks down the sugar and tea compounds to produce organic acids, trace amounts of alcohol, and carbon dioxide. This process not only imparts a characteristic tangy flavour and effervescence to kombucha but also creates an environment that supports the growth of healthy bacteria.

Much like kvass, kombucha also contains essential nutrients, including B vitamins, antioxidants, and various organic acids, which contribute to its rise in popularity over the past decade. Discover How to Make Kombucha at home with our easy recipe and check out our Kombucha Continuous Brew Method, so you never run out.

Kefir

Kefir is a fermented dairy product originating from the Caucasus Mountains. Its fermentation process involves the action of a complex mixture of lactic acid bacteria and yeast - collectively known as kefir grains - which break down the lactose and proteins in milk, producing lactic acid, carbon dioxide, and trace amounts of alcohol. This process also creates an environment that supports the growth of good bacteria.

Kefir is also a valuable source of essential nutrients, including vitamins, minerals, and high-quality protein, which contribute to its health-promoting attributes. Make your own kefir foods and drinks with our easy recipes:

Limitations of relying solely on natural sources for probiotics

While natural food sources of probiotics offer numerous health benefits, relying solely on them may present certain limitations.

The concentration and diversity of beneficial bacterial strains in natural sources can vary depending on factors such as preparation methods, storage conditions, and individual food products. This makes it difficult to ensure a consistent intake of specific probiotics.

Additionally, some individuals may not tolerate or enjoy the taste and texture of fermented foods, which could hinder their ability to maintain a steady consumption of these beneficial bacteria.

In cases of specific health concerns or gastrointestinal issues, such as irritable bowel syndrome or antibiotic-induced dysbiosis, a targeted approach with probiotic supplements may be necessary to provide higher doses or particular strains that address the individual's needs.

Finally, certain medical conditions, food intolerances, or allergies could limit the range of natural probiotic sources available to some people, making probiotics supplements a more viable option to support their gut health.

Your one-stop destination for probiotics

Fermented foods are a great source of probiotic bacteria that can improve your digestive health and safeguard your immune system.

At NourishMe Organics, we not only provide fermentation kits to make your favourite fermented foods, but we also supply probiotics supplements. We have everything you need to ensure your gut microbiome is full of friendly bacteria that support your digestive system.

Visit our online store for fermentation kits and probiotic supplements in Australia, and don't hesitate to contact us if you have any questions regarding our products or delivery.