Sauerkraut - Famous for boosting healthy digestion habits, sauerkraut also contains more probiotics than any other food in the world. Two ounces of homemade fermented sauerkraut contains the probiotic equivalent of roughly 100 probiotic pills. Cabbage is also a great source of Vitamin A & C due to the fermenting process, which helps reduce lipids within the bloodstream. Additionally, Sauerkraut is high in tyrosine, an amino acid that affects many aspects of the body including blood pressure regulation and dopamine.
Miso Soup - Miso is a salty paste made from fermented beans that has been a staple ingredient in the Japanese diet for quite some time now. Probiotic-filled miso is often used to make a salty soup that's low in calories and high in B vitamins/protective antioxidants. It is also known for it's ability to relieve the following health conditions: fatigue, gastric ulcers, high cholesterol, and fighting harmful bacteria. Phytonutrients contained in miso are highly regarded in modern day diets for their capability to ward off cancerous cells and maintain healthy blood pressure.
Sour Pickles - When looking to pickles for probiotics, be sure to choose the naturally fermented kinds, so that vinegar wasn't used in the pickling process. A sea salt and water solution feeds the growth of good bacteria and may give sour pickles some digestive benefits. Additionally, when purchasing said pickles, look for a container labeled “live and active cultures” and sold in the refrigerated section. Very few store-bought brands actually contain live probiotic bacteria, but the ones that do tend to advertise it proudly, so you should be able to tell from reading the label.
Tempeh - Hailing from Indonesia, tempeh is another probiotic food derived from the fermenting of soybeans. Tempeh is produced by adding a tempeh starter containing the fungus rhizopus oligosporus to partially cooked soybeans and allowing the dehulled beans to ferment for about a day or two.
Sourdough Bread - This mildly sour, chewy bread is made with a lactic acid starter that contains strains of lactobacillus, a friendly type of bacteria found in DairyCare that adds good microbes into the bakery staple. Sourdough may also be the healthiest bread choice if diabetes is a concern for you: one 2008 study found that people with pre-diabetes who ate sourdough bread had less of a blood sugar spike compared to when they ate bread made with baker's yeast. The researchers credit the lactic acid for the favorable effect.