Food sources of probiotics


Fermented foods have been around for ages, but many of them are only now making a comeback and once again valued for their health properties. Fermented foods are foods that naturally contain probiotics

Examples include:

  • Yoghurt containing live cultures* (pasteurised milk inoculated with a live yoghurt culture)
  • Amasi (a sour-milk drink)
  • Kefir (fermented cow's milk) 
  • Miso (a paste made from fermented soy)
  • Sauerkraut (fermented cabbage) 
  • Kimchi (fermented cabbage) 
  • Kombucha (fermented black tea)
  • Tempeh (cooked and fermented soy)
  • Soy beverages 
  • Pickles

*Note that yoghurt that has been pasteurised just before packaging will no longer contain live probiotics, and thus won’t be a good source of probiotics for the gut. Look for products that contain live cultures (as stated on the product label).

Reviewed by Kim Hofmann, registered dietitian, BSc Medical (Honours) Nutrition and Dietetics, BSc (Honours) Psychology. April 2018.

We live in a world where facts and fiction get blurred
In times of uncertainty you need journalism you can trust. For only R75 per month, you have access to a world of in-depth analyses, investigative journalism, top opinions and a range of features. Journalism strengthens democracy. Invest in the future today.
Subscribe to News24