Probiotic Foods for Gut Health are more than just a trend—they’re a natural, science-backed way to boost your digestion, immunity, and overall wellness. This blog post gives you the most comprehensive list of 500 probiotic-rich foods from around the world.
Whether you’re looking to ease bloating, improve nutrient absorption, or simply feel better every day, these foods can help reset and support your gut microbiome. Additionally, we’ve included downloadable PDF and Excel versions, allowing you to save, share, and plan your gut-friendly meals easily.
Table of Contents
What Are Probiotics?
Probiotics are live microorganisms—mainly beneficial bacteria and some yeasts—that provide numerous health benefits when consumed in adequate amounts. These friendly microbes naturally reside in your body, particularly in your gut, and play a crucial role in maintaining a healthy digestive system and immune function.
Your gut hosts trillions of bacteria, both good and bad. When this balance is disrupted due to stress, antibiotics, poor diet, or illness, it can lead to digestive problems, weakened immunity, and other health issues. This is where probiotics come in. By adding more beneficial bacteria to your system, probiotics help restore the natural balance in your gut microbiome.
Probiotics are commonly found in fermented foods such as yogurt, kefir, sauerkraut, kimchi, miso, tempeh, and kombucha. They are also available in supplement form, including capsules, powders, and gummies. Each strain of probiotic can offer different health benefits—some help with digestion, others support the immune system, and some may even improve mental health and skin conditions.
Regularly consuming probiotic-rich foods can enhance nutrient absorption, reduce bloating, support weight management, and strengthen your body’s natural defenses. For many people, probiotics are a simple and effective way to boost overall health, especially gut health.
In short, probiotics are not just about digestion—they’re about total well-being. Incorporating them into your daily diet can help you feel lighter, stronger, and more balanced from the inside out.
Why Probiotic Foods Matter
Gut health is the foundation of overall wellness. From boosting immunity to improving digestion and even enhancing mood, the trillions of bacteria in your gut play a major role in how you feel every day. That’s where probiotic foods come in. These naturally fermented, bacteria-rich foods support your digestive microbiome and help keep your body in balance.
This guide includes a powerful list of 500 probiotic foods from across the globe — dairy-based, plant-based, beverages, meats, and rare regional varieties — all organized into categories for easy browsing.
Top Benefits of Probiotic Foods for Gut Health
Adding probiotic foods for gut health to your daily diet can transform your overall wellness from the inside out. These naturally fermented foods are rich in live beneficial bacteria that play a crucial role in maintaining the balance of your gut microbiome—the ecosystem of microbes living in your digestive tract.
Here are some of the biggest benefits:
1. Improved Digestion
Probiotics help break down food more efficiently, easing common digestive issues like bloating, gas, constipation, and diarrhea.
2. Stronger Immune System
Since nearly 70% of your immune system lives in the gut, feeding it with probiotic-rich foods strengthens your body’s natural defense system.
3. Better Nutrient Absorption
Probiotic foods improve the bioavailability of nutrients such as calcium, magnesium, B vitamins, and amino acids, helping your body absorb more from the foods you eat.
4. Reduced Inflammation
Chronic gut imbalance can lead to inflammation. Probiotics help calm the gut lining and reduce inflammatory markers.
5. Mental Health Support
Emerging research shows a powerful link between gut health and brain function. Probiotic foods may help reduce anxiety, stress, and even symptoms of depression by regulating gut-brain communication.
6. Weight Management
A balanced gut microbiome may support a healthy metabolism and help regulate cravings and appetite.
By consistently eating probiotic foods for gut health, you’re giving your body the tools it needs to heal, balance, and thrive naturally.
Tips to Add Probiotic Foods Daily
- Add 2 tablespoons of sauerkraut to meals
- Sip on kefir or probiotic lassi in the morning
- Include miso paste in soups or marinades
- Swap soda for kombucha or kvass
- Use yogurt-based dressings or dips
- Mix kimchi into rice, bowls, or noodles
500 Probiotic Foods for Gut Health
Looking to supercharge your gut naturally? Here’s the ultimate list of 500 probiotic foods for gut health, categorized for easy reference. From everyday staples like yogurt and kefir to unique global ferments, these foods are rich in good bacteria that support digestion, immunity, and overall wellness. Start exploring and find your gut-friendly favorites!
🥛 Dairy-Based Probiotic Foods
- Plain yogurt
- Greek yogurt
- Skyr (Iceland)
- Bulgarian yogurt
- Kefir
- Goat milk yogurt
- Ayran (Turkey)
- Lassi (India)
- Dahi (India)
- Viili (Finland)
- Filmjölk (Sweden)
- Matsoni (Georgia)
- Caspian Sea yogurt
- Buttermilk (traditional)
- Labneh
- Clotted cream
- Cultured sour cream
- Cultured butter
- Probiotic cheddar
- Probiotic Swiss cheese
- Probiotic Gouda
- Brie with live cultures
- Camembert (unpasteurized)
- Feta (raw milk)
- Blue cheese (raw milk)
- Mozzarella (raw milk)
- Yogurt with probiotics (store-bought)
- Organic yogurt drinks
- Drinkable kefir
- Goat kefir
- Sheep milk yogurt
- Bifidus yogurt
- Acidophilus milk
- Yakult
- DanActive
- Vi-Jon probiotic drink
- Activia yogurt
- Lifeway kefir
- Nancy’s yogurt
- Nancy’s kefir
- Raw milk yogurt
- Raw cream yogurt
- Coconut milk yogurt (with cultures)
- Almond milk yogurt (with cultures)
- Cashew milk yogurt (with cultures)
- Soy yogurt with probiotics
- Rice milk yogurt
- Hemp milk yogurt
- Icelandic Provisions yogurt
- Noosa yogurt (with probiotics)
- Brown Cow yogurt
- Maple Hill creamery yogurt
- Chobani probiotic yogurt
- Silk plant-based yogurt
- Oikos Triple Zero (with live cultures)
- Probiotic paneer
- Cultured ghee
- Milk-based probiotic smoothies
- Organic lassi drinks
- Traditional Mongolian yogurt
- Kurut (dry yogurt balls – Central Asia)
- Shubat (fermented camel milk – Kazakhstan)
- Koumiss (fermented horse milk – Russia)
- Doogh (Iran)
- Kefir cheese
- Soft fermented cheese spread
- Cream cheese with cultures
- Mascarpone (cultured version)
- Ricotta salata (cultured)
- Zigerkäse (Swiss whey cheese)
- White cheese (Middle East)
- Sweet lassi
- Salted lassi
- Buttermilk curry
- Chaas
- Spiced buttermilk
- Fermented dairy dips
- Cultured ranch dressing
- Cultured tzatziki
- Cultured yogurt smoothie bowl
- Yogurt-based salad dressings
- Kefir salad dressing
- Yogurt cheese balls
- Yogurt-based mayo
- Fermented dairy sauces
- Kefir ice cream
- Yogurt ice cream
- Probiotic frozen yogurt
- Dairy kefir popsicles
- Yogurt and chia cups
- Yogurt with flax & probiotics
- Dahi bhalla (fermented yogurt snack – India)
- Raita (India)
- Yogurt curry (Mor Kuzhambu – South India)
- Buttermilk soup (Majjige huli)
- Yogurt kadhi
- Spiced kefir rice
- Fermented dairy smoothies
- Probiotic chocolate milk
- Traditional fermented dairy pudding
🥬 Fermented Vegetables
- Sauerkraut
- Kimchi
- Pickled cucumbers (naturally fermented)
- Fermented carrots
- Fermented beets
- Fermented garlic
- Fermented radish
- Fermented turnips
- Fermented daikon
- Fermented jalapeños
- Fermented cabbage
- Fermented cauliflower
- Fermented onions
- Fermented bell peppers
- Fermented tomatoes
- Fermented green beans
- Fermented okra
- Fermented squash
- Fermented zucchini
- Fermented celery
- Fermented mixed veggies
- Spicy pickled veggies
- Dill garlic pickles
- Bread and butter pickles (fermented style)
- Indian lime pickle
- Indian mango pickle
- South Indian lemon pickle
- Amla pickle (fermented gooseberry)
- Gongura pickle
- Bamboo shoot pickle
- Fermented mustard greens
- Tibetan gundruk
- Sinki (fermented radish – Nepal)
- Fermented lotus root
- Fermented ginger
- Fermented turmeric
- Fermented curry leaves
- Fermented chilies
- Japanese nukazuke
- Tsukemono
- Korean kimchi variants
- Baechu kimchi
- Kkakdugi (cubed radish kimchi)
- Oi sobagi (stuffed cucumber kimchi)
- Chonggak kimchi
- Yeolmu kimchi
- Gat kimchi
- Dongchimi
- Bossam kimchi
- Nabak kimchi
- Gari (Japanese pickled ginger)
- Umeboshi (pickled plums)
- Chinese pickled mustard greens
- Zha cai (pickled mustard tuber)
- Suan cai (Chinese sauerkraut)
- Taiwanese pickled veggies
- Filipino atchara
- Indonesian acar
- Thai fermented veggies
- Burmese pickled tea leaves (lahpet)
- Pickled jackfruit
- Fermented sweet potato
- Fermented cassava leaves
- Fermented eggplant
- Fermented apple slices
- Fermented pears
- Fermented mango slices
- Fermented banana peppers
- Fermented habaneros
- Fermented ghost peppers
- Beet kvass veggies
- Curry-spiced sauerkraut
- Dill & garlic kraut
- Ginger-carrot kraut
- Krautchi (kimchi + kraut fusion)
- Seaweed-fermented pickles
- Pickled sea beans
- Dilly beans
- Fermented sprouts
- Fermented microgreens
- Fermented kale
- Spicy carrot sticks
- Indian brinjal pickle
- Green mango pickle
- Sweet mango pickle
- Garlic-mango chutney (fermented)
- Carrot-cabbage slaw (fermented)
- Daikon-carrot kimchi
- Raw kraut slaw
- Probiotic relish
- Kombucha-pickled veggies
- Fermented salsa
- Fermented jalapeño hot sauce
- Fermented chili paste
- Fermented chutneys
- Cashew chutney (fermented)
- Coconut chutney (fermented)
- Ginger pickle
- Green chili pickle
- Tomato-onion chutney (fermented)
🌾 Fermented Grains & Legumes
- Miso (fermented soybean paste)
- Tempeh (fermented soybeans)
- Natto (fermented soybeans – Japan)
- Dosa batter (rice + urad dal)
- Idli batter (rice + urad dal)
- Uthappam batter
- Khaman dhokla batter
- Handvo (fermented lentil cake)
- Appam batter
- Kal dosa batter
- Pesarattu batter (green gram)
- Adai batter (multi-dal)
- Injera (Ethiopian teff flatbread)
- Uji (fermented millet porridge – Kenya)
- Ogi (fermented corn – Nigeria)
- Koko (fermented millet – Ghana)
- Fermented rice (pakhala bhat – Odisha)
- Fermented rice water (kanji)
- Pazhaya soru (Tamil Nadu)
- Pazhan kanji
- Overnight soaked red rice
- Fermented rice gruel
- Probiotic rice dosa
- Bajra dosa
- Ragi dosa
- Quinoa dosa
- Millet idli
- Ragi idli
- Buckwheat dosa
- Fermented jowar batter
- Fermented bajra porridge
- Fermented wheat porridge
- Fermented cornmeal
- Fermented oats
- Fermented rice flakes (poha)
- Brown rice kanji (fermented)
- Fermented moong dal
- Fermented black gram
- Fermented chana dal
- Soybean tempeh with flax
- Black bean tempeh
- Chickpea miso
- Barley miso
- Red rice fermented curry base
- Lentil curry (fermented)
- Fermented dal soup
- Fermented sambar batter
- Fermented vegetable stew (with lentils)
- Fermented green gram curry
- Fermented besan chilla batter
- Fermented oats pancake batter
- Fermented quinoa pancake
- Fermented foxtail millet batter
- Barnyard millet dosa
- Probiotic millet smoothie
- Fermented roti dough
- Bajra roti dough (fermented overnight)
- Ragi mudde (slightly fermented)
- Barley kanji
- Fermented wheat berry salad
- Rice bran pickles
- Fermented chapati dough
- Probiotic whole grain khichdi
- Fermented kodo millet dishes
- Sprouted lentil dosa batter
- Fermented black-eyed peas curry
- Fermented soy broth
- Fermented bean salad
- Probiotic mung bean soup
- Kodo millet idli
- Thinai (foxtail millet) kanji
- Sorghum kanji
- Little millet fermented stew
- Sambar with fermented base
- Red rice kanji with buttermilk
🍖 Fermented Meats & Seafood
- Nham (fermented pork – Thailand)
- Nem chua (Vietnamese fermented pork)
- Suan la rou (Chinese sour pork)
- Soudjouk (fermented sausage – Turkey)
- Sucuk (Middle Eastern fermented sausage)
- Salami (naturally fermented)
- Pepperoni (fermented)
- Chorizo (Spanish, dry-fermented)
- Soppressata
- Coppa
- Lonzino
- Bresaola
- Dry-aged prosciutto
- Fermented duck sausage
- Wild boar salami
- Fermented beef jerky
- Fermented turkey sausage
- Fermented venison sausage
- Lap cheong (Chinese fermented sausage)
- Sai krok Isan (fermented sausage – Thailand)
- Sour chicken sausage
- Duck prosciutto
- Lard fermented in sauerkraut
- Fish sauce (traditional fermentation)
- Shrimp paste (Southeast Asia)
- Bagoong (Philippines – fermented fish/shrimp)
- Nam pla (Thai fermented fish sauce)
- Patis (Filipino fermented fish sauce)
- Garum (Ancient Roman fermented fish sauce)
- Worcestershire sauce (with fermented anchovy)
- Anchovy paste
- Fermented anchovy chutney
- Fermented sardine paste
- Fermented mackerel curry (India)
- Fermented hilsa fish (Shutki – Bangladesh)
- Ngapi (Myanmar – fermented fish paste)
- Jeotgal (Korean salted seafood)
- Eoriguljeot (fermented oysters – Korea)
- Myeolchi-jeot (fermented anchovy – Korea)
- Saeujeot (salted fermented shrimp – Korea)
- Fermented fish head curry
- Fermented crab curry
- Fermented clam paste
- Fish fermented in rice (funazushi – Japan)
- Shiokara (fermented squid guts – Japan)
- Fermented eel with rice
- Fermented mussel chutney
- Fermented dried fish (Shidal – Northeast India)
- Stinkhead (fermented fish head – Alaska Natives)
- Surströmming (fermented herring – Sweden)
🍹 Probiotic Beverages
- Kombucha (fermented tea)
- Ginger kombucha
- Green tea kombucha
- Hibiscus kombucha
- Blueberry kombucha
- Raspberry kombucha
- Mango kombucha
- Lemon-ginger kombucha
- Lavender kombucha
- Chai-spiced kombucha
- Coffee kombucha
- Yerba mate kombucha
- Turmeric kombucha
- Matcha kombucha
- Rose kombucha
- Elderberry kombucha
- Vanilla kombucha
- Mint kombucha
- Pineapple kombucha
- Grapefruit kombucha
- Jun tea (honey-based kombucha)
- Kvass (fermented beet drink – Russia)
- Bread kvass
- Fruit kvass
- Ginger kvass
- Apple cider vinegar drink
- Fire cider tonic
- Water kefir
- Lemon water kefir
- Coconut water kefir
- Ginger water kefir
- Pineapple water kefir
- Berry kefir soda
- Mango water kefir
- Orange water kefir
- Mint lime water kefir
- Apple cinnamon water kefir
- Chia water kefir
- Fermented lemonade
- Probiotic lime soda
- Sparkling fermented juice
- Fermented pomegranate juice
- Fermented cranberry juice
- Fermented grape juice
- Fermented peach soda
- Fermented banana beverage
- Fermented beet-carrot juice
- Beetroot kanji (India)
- Carrot kanji
- Black carrot kanji
- Turmeric kanji
- Buttermilk (chaas – India)
- Spiced buttermilk
- Mint buttermilk
- Coriander buttermilk
- Jeera buttermilk
- Ginger buttermilk
- Masala chaas
- Curd-based smoothies
- Lassi (India – sweet/salted yogurt drink)
- Mango lassi
- Rose lassi
- Saffron lassi
- Strawberry lassi
- Banana lassi
- Spiced lassi
- Dahi pani (yogurt water)
- Yogurt-based shakes
- Probiotic green smoothies
- Kefir (fermented milk drink)
- Goat milk kefir
- Coconut milk kefir
- Almond milk kefir
- Soy milk kefir
- Rice milk kefir
- Fermented herbal tea (rooibos)
- Fermented barley tea
- Kombucha with spirulina
- Ayurvedic probiotic tonics
- Fermented aloe vera drink
- Ginger-turmeric tonic
- Herbal tonic with ACV
- Rejuvelac (fermented sprouted grain drink)
- Sprouted quinoa rejuvelac
- Sprouted wheat rejuvelac
- Sprouted barley rejuvelac
- Probiotic apple cider
- Probiotic sports drink (homemade)
- Fermented coconut toddy
- Fermented rice water (kanji – South India)
- Rice water drink with buttermilk
- Fermented porridge water
- Barley water (fermented)
- Cucumber-lemon water kefir
- Tamarind probiotic drink
- Plum vinegar drink (Japan – Umezu)
- Vinegar shrub drinks
- Fermented apple tea
- Fermented lemon ginger ale
- Homemade probiotic soda
🌍 Global & Rare Fermented Foods
- Kimchi (Korea – spicy fermented cabbage)
- Baechu kimchi (napa cabbage)
- Kkakdugi (radish kimchi)
- Oi sobagi (cucumber kimchi)
- Yeolmu kimchi (young radish)
- Gat kimchi (mustard leaf)
- Bossam kimchi
- Chonggak kimchi (ponytail radish)
- Kimchi pancake batter
- Kimchi stew (fermented base)
- Sauerkraut (fermented cabbage – Europe)
- Red cabbage sauerkraut
- Apple sauerkraut
- Beet sauerkraut
- Carrot sauerkraut
- Spicy jalapeño sauerkraut
- Dill sauerkraut
- Garlic sauerkraut
- Fennel sauerkraut
- Kimchi-sauerkraut fusion
- Pickled turnips (Middle East)
- Pickled mango (South Asia)
- Pickled tamarind
- Fermented jackfruit pickle
- Fermented bamboo shoots (India/Asia)
- Fermented mustard greens (China – suan cai)
- Fermented tofu (fuyu – China)
- Stinky tofu (Taiwan)
- Fermented black beans (Douchi – China)
- Fermented bean curd
- Pickled eggplant (India/Thailand)
- Achar (Indian-style fermented pickles)
- Bedekar-style lime pickle
- Mango ginger pickle
- Green chili pickle
- Fermented garlic pickle
- Mixed veg achar
- Ethiopian injera wrap (fermented flatbread)
- Kenyan fermented porridge
- Sudanese kisra (fermented bread)
- Filipino burong mangga (fermented mango)
- Burong isda (fermented rice with fish)
- Malaysian tempoyak (fermented durian)
- Cambodian prahok (fermented fish paste)
- Lao padaek (fermented fish sauce)
- Indonesian tape (fermented cassava)
- Ragi ambil (fermented finger millet – India)
- Fermented banana beer (East Africa)
- Korean makgeolli (fermented rice wine)
- Japanese amazake (sweet fermented rice)
- Umeshu (plum wine – Japan)
- Fermented pumpkin chutney
- Fermented apple chutney
- Fermented fig preserve
- Fermented citrus peel
- Pickled gooseberries
- Fermented jamun fruit
- Fermented rose apple
- Wild fermented pickles
- Fermented moringa pickle
- Fermented turmeric root
- Fermented neem chutney
- Fermented wild garlic leaves
- Fermented seaweed salad
- Lacto-fermented salsa
- Lacto-fermented hummus
- Fermented beet hummus
- Probiotic chocolate mousse (with kefir)
- Fermented almond cheese
- Fermented cashew cream
- Fermented coconut chutney
- Fermented avocado dip
- Probiotic guacamole
- Probiotic tomato ketchup (homemade)
- Fermented hot sauce
Frequently Asked Questions
1. Which food is good for gut health?
Foods rich in probiotics and fiber are excellent for gut health. This includes yogurt, kefir, kimchi, sauerkraut, kombucha, miso, and high-fiber vegetables. Fermented foods are especially powerful because they introduce beneficial bacteria that support digestion.
2. What is a 7-day gut reset?
A 7-day gut reset is a short-term plan focused on eliminating processed foods, sugar, and irritants while introducing probiotics, prebiotics, fiber, and hydration. It typically includes fermented foods, bone broth, greens, and plenty of water to restore digestive balance.
3. How can I improve my gut?
Improve your gut by eating probiotic foods for gut health, avoiding antibiotics when not necessary, reducing sugar and processed foods, managing stress, sleeping well, and including prebiotic fibers in your diet.
4. What can I drink for gut health?
Probiotic drinks like kombucha, kefir, buttermilk (chaas), fermented vegetable juices (like beet kanji), and warm lemon water support gut health by improving hydration and boosting beneficial gut bacteria.
Conclusion
Adding probiotic foods for gut health to your daily routine is one of the simplest and most effective ways to improve your digestion, immunity, and overall well-being. These natural, fermented foods—like yogurt, kefir, kimchi, and kombucha—are packed with beneficial bacteria that help balance your gut microbiome.
Whether you’re dealing with bloating, low energy, or just want to feel lighter and healthier, probiotic-rich foods offer a powerful solution. With this list of 500 options from around the world, you now have endless ways to support your gut—deliciously and naturally.
Start small, stay consistent, and pair your probiotics with fiber-rich prebiotics for even greater benefits. Over time, you’ll notice better digestion, improved mood, and a stronger immune system.
