How to shop for probiotics (and keep your gut happy)

If you’re on #GutTok or haven’t stopped fermenting pickles at home since the Covid-19 pandemic, you’ll likely know that fermented foods are a great source of probiotics. You might also know that probiotics are essential components of a healthy gut microbiome – the community of trillions of bacteria that live in the gut1.

You’re not alone: more and more people are looking to care for their gut microbiome with probiotic foods. In fact, some estimates put the value of the global probiotics market at US$77.12 billion in 2022 and expect it to grow by 14% each year to 20302.

But do you know enough about probiotics to pick the right foods off the shelf when you shop? In this short guide, we explore what probiotics are, why they’re good for your gut, and what foods to buy (or try) to support your gut health.

Probiotics are good bacteria naturally found in your digestive system (your gut). They’re also found in fermented foods such as yoghurt, miso, and sourdough. They help keep your body working properly.

Back in 2002, an expert United Nations panel, supported by the World Health Organization, defined the term ‘probiotics’³. Since then, research into the benefits of probiotics and the connections they foster in the body (like the gut-brain axis) has grown and grown, which is one reason gut health has become such a popular food topic.

A healthy gut microbiome has a balance of good and bad bacteria. Probiotics (the good bacteria) help to restore the balance if it’s been knocked around after you’ve been sick or because of poor diet or stress.

Good gut health can boost your immunity, improve digestion, reduce gut issues like diarrhea and irritable bowel syndrome⁴ – and it might even improve your skin⁵. Research is also showing us that a healthy, diverse gut microbiome promotes ageing well⁶.

While vitamins come with a recommended daily intake, probiotics don’t. And even though you might see the common Lactobacillus and Bifidobacterium strains (abbreviated as L. or B.) mentioned on some food packaging, those are only two of the hundreds of types of probiotics you can find in fermented foods.

The general rule of thumb is to make sure you’re getting probiotic-rich foods as part of your healthy, balanced daily diet.

Here are nine probiotic foods to pick off the shelf – and a few gut-friendly recipe ideas from Accredited Practising Dietitian and AIA Eat Well Expert Marika Day for inspiration

• Yoghurt. One of the best sources of probiotics, yoghurt is made from milk fermented by bacteria. For a gut-friendly brekkie, try peaches & cream overnight oats or whip up the choc chip buttermilk pancakes. For more, check out our AIA Vitality Eat Well resource. Just make sure to look for the words ‘live and active cultures’ on the label: while all yoghurts contain live cultures, not all live cultures are probiotics.
• Kefir. A popular fermented dairy product used as a drink or in baking and dips, kefir contains many strains of bacteria as well as yeast, so it’s a diverse probiotic⁷ even richer than yoghurt. Psst: if you can’t find kefir at the shops, DIY at home by adding live kefir grains (available from specialist stores) to milk and leaving to ferment for around 24 hours.
• Tempeh. Made from soybeans that have been cooked and fermented, tempeh is a popular plant-based protein also high in calcium, fibre, and protein⁸ – so it’s a great choice for vegans and vegetarians.
• Kimchi. Flavoured with a mix of spicy seasoning, kimchi (normally with cabbage as the main ingredient, but occasionally other vegetables) contains lots of the bacteria Lactobacillus kimchi⁹ and makes a great snack – and a delicious addition to a cheese toastie.
• Miso. A traditional Japanese seasoning, miso is a fermented soybean paste. On top of its probiotic content, it’s high in protein – and some research suggests a daily dose could lower the risk of heart disease and some cancers¹⁰.
• Sauerkraut. Sour and salty, sauerkraut is made from finely cut and fermented cabbage. Try it heaped on top of sausages or rye toast, or add to a nutritious wholegrain tofu wrap. Just make sure to choose unpasteurised sauerkraut – pasteurisation kills the live and active bacteria.
• Pickled cucumbers. Also known as gherkins, pickled cucumbers have been brined in salt and water then left to ferment. They’re an easy side – or ingredient – on burger night. And if you’re choosing between a few brands, leave the pickles made with vinegar: they have no probiotics.
• Some cheeses. While most cheeses are fermented, not all of them contain probiotics. Just like yoghurt, check the label for the words ‘live and active cultures’. Our top picks are cheddar, cottage cheese, gouda, mozzarella, and parmesan.
• Green olives. Yep, the humble green olive is a probiotic fermented food! Their complex fermentation process is rich with the Lactobacillus bacteria¹¹. Add them to your next gut-friendly grazing plate.

Remember, there’s no recommended dietary intake of probiotics and no tell-tale sign that you’re getting enough in your diet. Every gut is different. If you feel your gut microbiome might be off balance or you’ve recently had an illness, speak to your doctor or dietitian to discuss if probiotic supplements are right for you.