A dietitian says most people can skip the probiotic supplements and eat these six foods instead

Bowl of yoghurt, fruit and granola on wooden table — Dietitian Avery Zenker recommends you try adding yoghurt to your diet before turning to probiotic supplements

(Image credit: Getty Images / Oscar Wong)

If my gut is unhappy, I’m unhappy too; few things ruin my day faster than an upset stomach.

I recently experienced one such instance of grumbly guts after a course of antibiotics and spoke to dietitian Avery Zenker about how to best support my gut to get it back to normal.

I was surprised that she didn’t suggest taking a probiotic supplement.

Six great probiotic foods

1. Sauerkraut

Fork-full of Sauerkraut over a glass jar

Sauerkraut is the German name for sour cabbage that is fermented with naturally occurring lactic acid bacteria.

The sour flavor isn’t to everyone’s taste, but even a single spoonful will offer your gut a boost of friendly bacteria.

“If you’re choosing fermented foods like sauerkraut or pickles, make sure they’re not made using vinegar or wine, since they won’t actually be fermented.”

Serving suggestion: Try adding a few tablespoons of sauerkraut mixed into salad or added to a sandwich.

2. Kefir

Hand holding one glass of kefir, a white liquid, with another glass of kefir behind it

Kefir is a fermented milk drink rich in probiotic bacteria.

The addition of live kefir grains (which are not actually cereal-based) initiates the fermentation process, and the microorganisms in the grains begin consuming sugars in the milk.

Add one tablespoon of grains to 500ml of milk. After 24-48 hours of fermentation, boom: you have kefir. You can, of course, buy it premade.

Can’t handle lactose? No problem.

“Dairy-free versions can also count as probiotic sources,” says Zenker.

Serving suggestion: Add a splash of kefir to smoothies, oatmeal or cereal. Make sure not to heat it (add it after you’ve cooked your oatmeal), as this will kill the beneficial bacteria.

3. Miso paste

Selection of three different-colored miso pastes in small bowls, a wooden spoon is in one bowl

Miso paste is a Japanese invention made by fermenting soybeans with a mold culture called koji.

You can get white, yellow, or red miso (all aged for different durations) or a blend of the three.

Serving suggestion: Miso is a great way to add umami flavor to soups, stews and other dishes. If you want to upgrade your instant noodles, add a drop of miso before you pour over the boiling water.

4. Kimchi

A close-up of a mouthfull of Kimchi being taken out of a white bowl with wooden chopsticks against a black background.

Similar to sauerkraut, kimchi is often made by fermenting cabbage. It tends to be spicy as well as sour, with chili, spring onion and ginger commonly added for flavor.

You can also get varieties made from radish, cucumber or green onion.

Serving suggestion: Try using kimchi in soups or grain bowls. It is often served as a side dish, or banchan, for carb-heavy dishes like fried rice.

5. Tempeh

Close-up of tempeh on cutting board with kitchen knife with other ingredients on table.

Tempeh is an Indonesian staple made using fermented soy beans.

It is easy to marinate and has a naturally slightly nutty flavor. It is packed with protein, containing roughly 15-20g per 3oz serving, so it is a great option for people who are trying to increase their protein intake.

Serving suggestion: Use in place of meat in stir-fries, stews, tacos, burrito bowls, salads, sandwiches, sauces, and other savory dishes.

6. Yogurt

Yogurt is made similarly to kefir, but the milk is cooked before the fermentation process begins.

“When choosing yogurt, look for unsweetened plain yogurt, as it can be high in added sugar,” says Zenker.

“Some yogurts are better quality probiotic sources than others. At the very least, make sure active cultures are on the ingredient list.”

Serving suggestion: Top with granola and fresh berries for a protein-rich, probiotic breakfast.

How often should you eat probiotic foods?

Fermented foods introduce new gut bacteria to your digestive system, which can upset your stomach if you eat too much too fast.

“When eating fermented foods, start with small portions and slowly increase,” says Zenker.

Once you’re comfortable with one or two probiotic food sources, you can begin incorporating more, but ensure you continue to build up gradually.

“Start with a tablespoon or two of sauerkraut, or a few spoonfuls of kefir. You can eventually aim to have a few servings of probiotic foods daily.”

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.

Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.