6 Probiotic-Rich Foods That Aren’t Yogurt

• Probiotics are beneficial bacteria that support a healthy gut microbiome.
• Besides yogurt, other probiotic-rich foods include kefir, tempeh, kimchi, natto, kombucha and sauerkraut.
• Instead of tracking CFU counts, focus on eating a variety of probiotic-rich foods.

Eating foods rich in probiotics is important for supporting a healthy gut and may lower the risk of chronic disease. These beneficial bacteria “contribute to a balanced gut microbiome, aid digestion, enhance nutrient absorption and can positively impact immune function,” says Kathleen Garcia-Benson, RDN, CSSD, LD, NASM-CPT.

When you think of probiotic-rich foods, yogurt is often the first that comes to mind—and rightly so, as 1 cup of yogurt can contain anywhere from 230 million to several trillion CFUs (colony-forming units), says food scientist Bryan Quoc Le, Ph.D. The amount varies depending on the type of yogurt, the bacterial strains used, and factors like processing techniques and storage conditions, both experts explain.

While yogurt is a great source of probiotics, you might be looking for other options. The good news? Many foods that contain just as many—or even more—probiotics as yogurt. We spoke to dietitian Garcia-Benson and food scientist Le to give you the top options.

A Word on Probiotic Counts

Like yogurt, other foods can vary in their probiotic content too, depending on the brand, the balance of naturally occurring versus added bacterial strains, processing and storage practices. While the foods below are excellent sources of probiotics, their actual probiotic amounts aren’t always consistent.

Kefir

“This tangy fermented milk drink is rich in diverse probiotics,” says Le. “It supports digestion, immune health and nutrient absorption.”

Specifically, kefir contains about 12 different strains of bacteria and yeast, Garcia-Benson adds. When food products contain a diverse blend of microorganisms, it contributes to a balanced gut microbiome that’s more resilient against diseases and infections.,

“Many kefir products provide 15 to 30 billion CFUs per cup because they are fermented longer and with more diverse cultures than yogurt,” adds Garcia-Benson.

Kimchi

Kimchi is a traditional Korean dish made of fermented vegetables and spices—with cabbage being the star ingredient. Due to its fermentation process, kimchi is a rich source of probiotics. Quoc Le notes that a single cup can contain up to 100 billion CFUs of probiotics, though the exact amount varies depending on fermentation and freshness. In fact, early research suggests that consuming kimchi may support the treatment of irritable bowel syndrome (IBS) and potentially aid in managing obesity.

To boost your probiotic intake, enjoy kimchi on its own or mix it into dishes like soups, fried rice and stir-fries.

Tempeh

“Tempeh is a fermented soybean cake rich in protein and essential amino acids,” Le says. He explains that its fermentation process makes it easier to digest and makes it rich in probiotics, adding that 1 cup of tempeh is estimated to have 10 billion to 100 billion CFUs.

Tempeh is similar to tofu, making it a versatile protein that can be added to many dishes like rice bowls, stir-fries, sandwiches and soups.

Kombucha

Kombucha has soared in popularity as a delicious, functional beverage. It’s made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast, also known as SCOBY. “These microorganisms are associated with improved gut health, digestion and potential anti-inflammatory properties,” Le says.

While it can be a good source of probiotics, the amount varies from 1 million to 1 billion CFUs per cup, depending on processing methods. Be sure to check the bottle for “live and active cultures” or a listed CFU count.

Natto

Natto is a traditional Japanese dish made by fermenting whole soybeans with the bacterium Bacillus subtilis var. natto. “It’s an extremely probiotic-rich fermented soybean dish,” Le says. Consuming natto has been linked with many health benefits, including supporting a more diverse gut microbiome.  Studies have shown it can contain tens of billions of CFUs, making it one of the richest sources of probiotics.

If you’re new to natto, keep in mind that it has a distinct taste and texture. The best ways to enjoy it include serving it over steamed rice with seasonings, adding it to grain bowls, stirring it into hot dishes like soup, or topping toast with it. 

Sauerkraut

Sauerkraut is another popular fermented cabbage that’s great in salads, sandwiches or eaten on its own. “It contains antioxidants and fiber, as well as probiotics,” Garcia-Benson says. For the highest probiotic count, it’s best to purchase raw, unpasteurized sauerkraut, since pasteurization kills most live active cultures. That said, research suggests that pasteurized sauerkraut can still support gut health due to other naturally occurring bioactive compounds.

If you do decide to purchase raw, unpasteurized sauerkraut, be sure to keep it safely stored in the refrigerator and keep an eye on the expiration date.

Our Expert Take

Yogurt isn’t the only food that’s rich in probiotics. Many other options—like tempeh, kimchi, kefir, natto and sauerkraut—can provide just as many, if not more, probiotics to support gut health. That said, it’s not a competition to see which foods have the highest CFU counts. “There’s no need to overemphasize exact numbers,” Garcia-Benson says. A better goal is to include a variety of probiotic-rich foods in your diet.