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Probiotics are good microorganisms that give us health benefits when consumed. They are great for our digestive tract and help in improving bodily functions, building immunity, reducing inflammation and helps in optimizing a healthy gut. Probiotics are good bacteria that give numerous health benefits to our body.



It is one of the best sources of probiotics that can improve your health. It's made from milk that is fermented by probiotics that include lactic acid bacteria and bifidobacteria. Consumption of yogurt improves bone health and is also helpful to people with high blood pressure.

Yogurt also reduces diarrhoea caused by antibiotics in children and adults. It helps in relieving the symptoms of irritable bowel syndrome. Some people who are lactose intolerant also can consume yogurt.


They are considered a wonder food for a reason. According to a study, eating an apple is equivalent to eating fibre, vitamins, sugars and 100 million good bacteria. Organic apples are filled with probiotics, increasing their flavour and providing several health benefits to the human body. 

Apples are packed with antioxidants and are diabetes friendly. They also help in lowering cholesterol and blood pressure. They aid in building a healthy immune system and play a role in preventing cancer.


It is one of the oldest traditional foods especially in Eastern European countries. Sauerkraut is finely shredded cabbage that is fermented by lactic acid bacteria. It's commonly used as a side dish and can be stored in an airtight container for months.In addition to probiotics, it is also rich in fiber and vitamin C and K.
Sauerkraut also contains sodium, iron and potassium and other antioxidants like lutein and zeaxanthin that are crucial for eye health. 


Cheese is the most loved food amongst children and adults. There are different types of cheese available in the market and not all of them contain probiotics. Look for the words - live culture or active culture, on the labels. The good bacteria survive the ageing process of the cheese.

It is a great source of protein, vitamins, minerals, vitamin B12 and phosphorus. Moderate consumption of dairy products also helps in aiding the risk of heart diseases.

Fermented Soybean

It contains a huge number of lactic acid bacteria and bacillus subtilis natto. The fermentation process improves the odour and flavour of the soybean. Soy products always nourish the gut and boost the good bacteria present in the gut.

It also increases digestion, improves immunity and helps in nutrient absorption.

Naturally Fermented Pickles

A jar of vegetables like cucumber, carrots with salt and water can be taken to make pickles. This natural fermentation adds a good number of probiotics to the pickles.
It is also good for digestion and boosting your metabolism. However, pickles with vinegar do not contain any probiotics.


It is a fermented probiotic-rich tea that has been consumed for over a thousand years now. Kombucha is rich in acetic acid and polyphenols which helps in killing the bad bacteria. It is also known to reduce the risk of heart disease and cancer.

Kombucha is filled with antioxidants and is also consumed for weight loss, controlling blood sugar levels.

Dark Chocolate

Bringing another reason to eat chocolate. A study published in the International Journal of Food Microbiology in the year 2010, shows that dark chocolate can be produced to be rich in probiotics by using low temperatures.

It contains antioxidants, improves brain function and lowers heart disease risks. Dark chocolate also improves blood flow in the body and is quite nutritious.

Adding probiotic-rich foods to your everyday meal is a delicious way to include beneficial bacteria. The health benefits of probiotics are many and diverse, as seen above. Intake of probiotic supplements is also recommended by doctors all over the world for a healthy gut and body.