Can I make probiotic foods at home?

Not always, but supplements can help in certain cases. For example, after antibiotics or if you need a specific strain shown to support a health concern. Food-based sources vary in bacterial content and aren’t always targeted.

What qualifies a food or supplement as a probiotic?

To be considered a probiotic , a food or supplement must contain live microorganisms that have been identified by strain, tested in controlled human studies, and shown to provide a specific health benefit at an effective dose. Just having live bacteria isn’t enough – it must meet this scientific definition.

Are all fermented foods probiotic?

No. While many fermented foods contain live bacteria, only those with tested, well-identified strains and proven health benefits are considered true probiotics. Most fermented foods are beneficial, but they don’t automatically meet the probiotic standard.

Do I need supplements if I eat fermented foods?

You can ferment foods at home , but they aren’t considered probiotic unless tested for specific strains and health effects. Homemade ferments can still offer diversity and gut-friendly microbes – they just can’t be classified as probiotics without research.

What foods are most likely to contain probiotics?

Foods like yogurt, kefir, raw sauerkraut, and some kombucha may contain live probiotic cultures – if they’re labeled with “live and active cultures” and kept refrigerated. Always check the packaging for strain details or storage notes.

Do probiotics “clean out” your gut?

No, probiotics don’t “clean” your gut like a detox. Instead, they may help maintain a healthy microbial balance by supporting beneficial bacteria – especially after illness, antibiotics, or digestive changes.

We rank vendors based on rigorous testing and research, but also take into account your feedback and our commercial agreements with providers. This page contains affiliate links.Advertising DisclosureThis is a user-oriented comparison website, and we need to cover hosting and content costs, as well as make a profit. The costs are covered from referral fees from the vendors we feature. Affiliate link compensation does not affect reviews but might affect listicle pages. On these pages, vendors are ranked based on the reviewer’s examination of the service but also taking into account feedback from users and our commercial agreements with service providers. This website tries to cover important meal, coffee and pet food delivery services but we can’t cover all of the solutions that are out there. Information is believed to be accurate as of the date of each article.

back

Hmmm...

we couldn't find any matches for {value} double check your search for any typos

Probiotic Food or Not? A Guide to Gut-Friendly Foods in 2025

Jars of fermented foods including pickles and cabbage

You might think that all fermented foods are probiotics. But that's not always the case. While many fermented foods contain live microbes, not all of them meet the scientific criteria to be called probiotics. According to the FAO/WHO, probiotics are defined as "live microorganisms that, when administered in adequate amounts, confer a health benefit on the host¹."

In this guide, you'll learn how to tell the difference. We’ll walk through which foods are likely to contain live beneficial bacteria, how to choose them wisely, and easy ways to include them in your meals without overspending. Foods like yogurt, kimchi, and kombucha may have live cultures, but that doesn’t automatically mean they’re proven to support your health.

Understanding this matters because of your gut microbiome. It plays a crucial role in digestion, immunity, and even mood. Feeding it the right foods can make a significant difference in your overall well-being.

                Note: In this guide, we'll use the term “fermented foods” unless the product contains tested probiotic strains as defined by the FAO/WHO. Not all fermented foods meet the scientific definition of probiotics, but they may have the potential to support your gut health.
            

What Are Fermented Foods? 🤔

Fermented foods are made through a natural process. This is when bacteria, yeasts, or other microorganisms break down sugars and starches. This process – called fermentation – can change the texture, flavor, and nutritional profile of the food.

Many traditional foods around the world are made this way, including yogurt, kimchi, kefir, and sourdough bread. Fermentation can help preserve food, enhance flavor, and sometimes increase the number of beneficial bacteria present.

While fermented foods often contain live cultures, they aren’t automatically considered probiotic. That depends on whether the microbes in the food have been studied and shown to offer specific health benefits.

What Makes a Food Probiotic? 🎯

To be called a true probiotic, a product must meet strict scientific standards. These aren’t just any live bacteria; they must be tested and proven to be beneficial for human health.

The World Health Organization (WHO) defines probiotics as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.” That means it’s not enough for a food to just contain bacteria. It has to contain the right kind, in the right amount, and with proven results.

                📌 Note to Readers: A food must contain specific, tested strains of live bacteria to be called probiotic. Most fermented foods may support your gut, but unless they list those strains and show proven benefits, they don’t meet the official definition.
            

Why Precise Language Matters in Gut Health 💬

It’s easy to assume that any food with live bacteria is a probiotic. But that’s not the case. Researchers have pointed out that the term “probiotic” is often used too loosely by the media and marketers, which leads to confusion and misplaced expectations².

Why does this matter? If we treat all fermented foods as probiotics, we risk assuming they all provide the same benefits. In reality, each strain can behave differently, and only some have been tested in humans.

That’s why it’s important to check product labels. Look for specific strain names and evidence that the bacteria in the product have been studied for health effects. Using the right terms not only keeps information accurate, but it also helps you make smarter decisions about your health.

Fermented Foods That May Contain Probiotics 🥒

Some fermented foods can be a source of live bacteria. But only if they’re processed and stored in the right way. The key is to look for products that are raw, unpasteurized, and clearly labeled as containing “live and active cultures.” Below are some common fermented foods that may offer gut-supporting benefits, even if they don’t qualify as true probiotics.

Dairy-Based Options 🍶

Yogurt: Look for yogurt that’s labeled with “live and active cultures.” Not all yogurts contain these live bacteria. Some are heat-treated after fermentation, which kills the microbes. Plain yogurt tends to have fewer additives and more beneficial strains than flavored varieties.
Kefir: Kefir is a fermented milk drink that typically contains a wider variety of bacteria and yeasts than yogurt. You can also find water kefir, a dairy-free version made with sugar water or coconut water. Both may offer beneficial microbes, but check the label for live cultures.

Vegetable-Based Fermented Foods 🥬

Sauerkraut, kimchi, and pickles: These tangy foods can contain live bacteria, but only if they’re raw and unpasteurized. Shelf-stable versions found in the middle aisles of the grocery store are usually heat-treated and won’t have active cultures. Look for ones stored in the refrigerated section and, ideally, made using traditional brining methods, not vinegar.

Non-Dairy Alternatives 🚫

Miso, tempeh, kombucha, and water kefir: These fermented foods are popular non-dairy options. Miso and tempeh are typically pasteurized but may still contain some live bacteria depending on how they’re made.

Top Tip: You can try this Honey Miso Chicken dish on HelloFresh’s menu. It’s a great way to enjoy bold, balanced flavors without the prep work. HelloFresh also features on our list of the Top 10 Meal Delivery Services, so you know it’s a reliable pick for tasty, convenient meals.

Kombucha and water kefir can contain live cultures if they’re raw and unfiltered. Check for signs like sediment at the bottom of the bottle or labels that mention active cultures.

These options are great for vegans, people with lactose intolerance, or anyone looking to expand the variety of fermented foods in their diet.

                🧠 Tip: Even if a food isn’t officially “probiotic,” eating a range of fermented foods can still add microbial diversity to your meals. Variety is a good thing when it comes to supporting your gut.
            

Understanding Probiotics & Prebiotics 🧑‍🎓

Not all beneficial bacteria work the same way. Even within a species like Lactobacillus, different strains can have very different effects. One strain might help with digestion, while another has been studied for immune support. That’s why the term “probiotic” only applies when a specific strain has been tested in people and shown to offer a clear health benefit³.

A product that's helpful for gut regularity may not be useful for something like anxiety or inflammation. Always check for strain information and clinical backing if you’re choosing a product for a specific health goal.

What Are Probiotics? 🦠

Probiotics are live microorganisms. When taken in the right amounts, they can provide health benefits to the person consuming them. These are typically bacteria, though some yeasts (like Saccharomyces boulardii) are also considered probiotics.

They help maintain a balanced gut microbiome. This means a diverse mix of bacteria that plays a key role in digestion, immune response, and more. Some common probiotic strains found in foods and supplements include:

Lactobacillus (e.g., Lactobacillus rhamnosus GG)
Bifidobacterium
Saccharomyces boulardii