May 24, 2025, 9:13 am | Read time: 10 minutes

Even though digestion isn’t typically a topic people enjoy discussing in detail with friends, a healthy gut flora is essential for well-being. The reason: The majority of our natural defenses are located in the intestinal tract—in the form of bacterial cultures. And their composition can be influenced by diet.

What Are Probiotic Cultures?

Since the marketing of small, sweetened yogurt drinks, the probiotic business has been booming. The term probiotic translates to “for life.”

If you want to support your gut health, you don’t have to rely on plastic bottles from the refrigerated section, even if they are now sugar-free and made from recycled plastic. The reason: Live bacterial cultures naturally occur in various foods. They are also increasingly offered as dietary supplements. However, it is often unclear whether the composition of the products is beneficial at all.¹

Among the best-known probiotic bacterial strains are lactic acid bacteria. Lactobacilli, for example, is used for the natural preservation of dairy products and vegetables.

• Traditional yogurt production: When lactose (milk sugar) is converted into lactic acid by lactic acid bacteria, milk turns into yogurt.
• Lacto-fermented vegetables: When vegetables such as cucumbers or cabbage are fermented in brine without oxygen, purely plant-based products like pickles or sauerkraut are created.

The Health Benefits of Probiotics

From the beginning of life, the maternal microflora influences the child’s immune system. It can inhibit disease-causing germs in the gut and prevent their spread through the bloodstream. Therefore, it is recommended to breastfeed infants in the first few months to specifically strengthen natural defenses. This also promotes digestive benefits.²

Microbes can specifically inhibit harmful substances in the gut. Therefore, it is debated whether probiotics could also have a preventive effect against colon cancer.

It is clear: Probiotic foods promote the regeneration of the gut flora–for example, after antibiotic treatment. The same applies to the consumption of probiotics for digestive issues such as constipation and abdominal pain or bloating.³

It is also scientifically proven that fermented foods have a preventive effect against diarrhea and have anti-inflammatory properties.⁴

Probiotic cultures have anti-inflammatory effects. Therefore, it is debated whether people with chronic inflammatory bowel diseases such as Crohn’s disease or ulcerative colitis could benefit from fermented foods.

Probiotics can ward off colds or alleviate symptoms

Individual bacterial strains have different effects. Therefore, it is important to specifically supply a suitable category of probiotics in sufficient quantity. Depending on the bacterial strain, our immune system can be specifically programmed to protect against viral infections such as colds. It is known in this regard that an optimally composed gut flora can reduce the duration and intensity of a cold, as demonstrated by a 2013 study from the University of Otago in New Zealand.⁵

In this study, 30 athletes from the New Zealand Rugby League were divided into two groups: For four weeks, one group received probiotics as a dietary supplement, while the other received a placebo. After a four-week break, the groups were switched, with the probiotic group now receiving placebos and vice versa.

The results were clear: During the probiotic intake, 14 out of 30 participants remained free of typical cold symptoms. In the placebo group, however, only 6 out of 30 participants were symptom-free. The duration of colds also differed between the groups: In the probiotic group, symptoms lasted about 3.4 to 4.6 days, while in the placebo group, they lasted 5.8 to 6.6 days.

The following health effects are not yet fully substantiated by nutritional science but are considered likely and have long been successfully used in alternative medicine.

Applications of Probiotics:

• recurring diarrhea
• chronic inflammatory bowel diseases
• prevention of allergies
• lactose intolerance
• prevention and treatment of infections
• chronic constipation
• prevention and treatment of eczema

Do Probiotics Always Work?

The effect depends on the individual gut flora, so the expected benefits may be subtle or even absent. Accordingly, it may also take a while for our so-called microbiome to help defend against infections, cold viruses, and the like. To ensure that our health truly benefits from consuming probiotic foods, the same bacterial cultures must be consumed regularly—ideally daily in small amounts.⁶

The good news is: Consuming probiotic foods is not associated with health risks.

More on the topic

Nutrition The 8 Best Probiotic Foods for a Gut-Friendly Diet

'The Last of Us' Star Everyone Loves Pedro Pascal’s Biceps! Here’s the Workout That Made Them Possible

Overview of the Research Situation Eating Before Bed: The Surprising Effects of Kiwis

The Top 8 Probiotic Foods for a Healthy Gut Flora

The following probiotic foods are suitable as natural immune boosters for gut health within a balanced mixed diet and a vegetarian diet. Six probiotics are also a purely plant-based source of probiotics for vegans.

1. Sauerkraut

At the top of the list of probiotic foods is fermented cabbage, known worldwide as the epitome of traditional German cuisine. This typical German winter vegetable offers various benefits: While lactic acid bacteria strengthen our natural defenses, the immune system and gut health are further supported by fiber and vitamin C. Additionally, sauerkraut is suitable for those who cannot tolerate or choose to avoid dairy products.

Note: To benefit from the health effects of probiotic cultures, sauerkraut must be fresh or unheated. The health-promoting bacteria die when exposed to heat during cooking or steaming. Therefore, canned or jarred sauerkraut is not suitable; only lacto-fermented cabbage from the refrigerated section or homemade fermented cabbage is recommended.⁷

Thanks to the lactic acid bacteria, cabbage becomes not only a natural superfood but also more digestible. Another advantage of sauerkraut: The vegetable is locally available, making it sustainable and affordable.

Recipe Tip: Fresh sauerkraut can be served as a winter salad appetizer. Especially delicious: Enhance the shredded cabbage with a dressing of olive oil, salt, pepper, and orange juice. Chopped walnuts, pomegranate seeds, and orange segments make excellent toppings, providing additional micronutrients like vitamin C, iron, and omega-3 fatty acids for a flavorful boost to your immune system.

2. Miso

The Japanese seasoning paste made from fermented soybeans and grains not only boasts a characteristically savory taste but also a high content of probiotic lactic acid bacteria. Although lactic acid might suggest something else, miso is perfect for strengthening natural defenses and gut health within a vegan diet.

Note: For the probiotic cultures to have a positive effect on gut health and more, the classic miso soup should not be boiled. It’s best to add the miso paste to the barely hot broth just before serving. When purchasing, also ensure that the seasoning paste is traditionally made without pasteurization and contains no artificial additives.

In a laboratory study, it was observed that the probiotics contained in miso have a strong anti-inflammatory effect on intestinal inflammation.⁸

Recipe Inspirations: Besides the traditionally prepared miso soup with meat or tofu, wakame (seaweed), and green onions, various vegetables can also be healthily flavored with the probiotic soybean paste. From vegetable stir-fries to baked eggplants to savory salad dressings, miso can be used in many ways in modern cuisine.

3. Yogurt

Here, we mean natural yogurt, not the drinkable yogurt sold in plastic bottles, which is also rich in lactic acid bacteria—known as lactobacilli. While the sweetened versions also contain probiotic cultures, there are more sustainable, cost-effective, and especially sugar-free and additive-free options: Eating a few spoonfuls of organic natural yogurt daily provides an extra portion of live lactic acid bacteria.

The pre-packaged drinking yogurt is now available in various berry flavors and with added micronutrients such as vitamins, turmeric, and the like. However, there is a more eco-friendly option: You can naturally enhance plain yogurt with fiber-rich oats to add B vitamins, and it tastes excellent with fresh or frozen blueberries—providing an extra dose of antioxidants instead of two percent berry additives per bottle.

Another advantage of homemade yogurt dishes like blueberry-oat yogurt: The fiber in the oats also positively affects our gut health by stimulating digestive function and binding toxins. Additionally, whole grain provides the special fiber inulin, which promotes the proliferation of probiotics.

4. Kombucha

The fermented tea is based on a mix of sweetened herbal tea or black tea with a special kombucha mushroom. During fermentation, not only lactic acid is formed, but also natural carbonic acid and acetic acid.

Depending on the base, the finished kombucha drink, which tastes similar to lemonade, also contains small amounts of alcohol up to two percent by volume and caffeine (black tea).

Note: To benefit from the health effects of kombucha drinks, it is recommended to make the probiotic lemonade alternative yourself. Pasteurized soft drinks from the store do not contain significant amounts of probiotics due to heat exposure. Additionally, they sometimes contain high amounts of sugar and additives.

Culinary tip: Homemade kombucha is ideal for consuming a small amount of probiotic bacterial strains every day. When enjoyed regularly as a refreshing drink, it is advisable to dilute the kombucha with mineral water.

5. Pickles

This classic is probably one of the best-known probiotic foods, although the typical products available in jars or cans are not always naturally preserved using traditional lactic acid fermentation: The snack, so popular among expectant mothers, is often simply pickled with acetic acid.

Conventional pickles from the supermarket shelf are often also soaked in plenty of sugar water or contain sweeteners and additives.

Culinary tip: If you want to enjoy pickles not just for their taste but also regularly for their lactic acid bacteria, you should opt for naturally fermented pickles. These are best found in the refrigerated section of health food stores, where they are sold as unpasteurized, brined pickles.

Just like sauerkraut or other vegetables such as beets, onions, and the like, pickles with an extra portion of probiotic lactic acid can also be easily made at home using brine in sterilized, airtight jars. This rediscovered method of preservation from grandmother’s time turns fresh vegetables into true superfoods that can be served as a sandwich topping, a savory snack, or a salad topping.

Another advantage of “real” pickles: These small, sour cucumbers are not only probiotic but also low in calories and significantly more flavorful than plain cucumbers. Therefore, it is indeed healthy to regularly serve lacto-fermented pickles with a classic evening meal.

6. Tempeh

The fermented soy product is not yet as commonly served as tofu in our region. Nevertheless, tempeh is definitely worth a try due to its probiotic cultures. The texture of the lactic acid-fermented soybeans is meat-like, but without a flavorful marinade, it tastes as bland as plain tofu.

Nutritional highlights: Thanks to the mix of live bacteria, an extra portion of essential amino acids (with high biological value), and numerous micronutrients such as potassium, magnesium, and phosphorus, tempeh is an excellent food—not just for vegans and vegetarians.

7. Kimchi

The Korean classic, celebrated as a superfood for some time, is essentially the Asian counterpart to German sauerkraut. It is based on napa cabbage, fermented with flavorful ingredients like chili, ginger, and garlic. The lactic acid-fermented cabbage not only provides plenty of probiotics for our gut flora but also an extra portion of filling and digestion-promoting fiber, vitamin C, and B vitamins.

Note: Those following a vegan diet should ensure that the napa cabbage is not refined with fish sauce when purchasing.

8. Kefir

In eighth place among the best probiotic foods is another dairy product, which, unlike yogurt, is fermented using a so-called yeast-containing kefir grain. This creates a probiotic, slightly tart-tasting dairy product that—if traditionally made—contains not only lactic acid but also carbon dioxide, yeast, and small amounts of alcohol. If you don’t like the bitter nuances, you can enhance kefir with freshly squeezed orange juice–including vitamin C.

Nutritional benefits: Kefir provides particularly high levels of probiotic cultures, B vitamins such as folic acid, and other micronutrients like iron, vitamin A, and calcium. Traditionally made kefir is also tolerated by many people with lactose intolerance due to its very low lactose content.

The health benefits of this Caucasian milk drink are further complemented by antimicrobial and anticancer effects, according to a review.⁹