They come in beautiful colors, fluorescent bodies, and all sizes, claiming to be the answer to everything. From back pain to low iron and even life’s messier problems, supplement bottles promise to fix it all with one magic pill. And while it’s true that supplements can fill nutritional gaps, they’re often mistaken for a cure-all.
When it comes to gut health, many turn to probiotic supplements hoping to balance their microbiome. But here’s the catch, getting probiotics from food is still the better choice.
Why food beats supplements
Probiotic supplements may look promising, but their quality and ingredients vary widely. “What you find in the aisles of stores are products that are, for the most part, not regulated,” said Dr. Nadim Ajami, executive director of MD Anderson’s Platform for Innovative Microbiome and Translational Research, in an interview with MD Anderson Cancer Center. “It’s very hard to tell that the claims made on those labels are actually supported by science and rigorous clinical trials.”
Everyone’s microbiome is different. What benefits one person may disrupt another’s gut balance. Think of it like taking the wrong medicine, unnecessary probiotics.
Can displace the good bacteria you already have.
Probiotic foods, on the other hand, offer more than just live bacteria. They come packed with nutrients, fiber, and compounds that support your overall health in ways supplements can’t replicate.
7 probiotic foods that give more than probiotics
Yogurt
Regular consumption of yogurt has been linked with a lower risk of type 2 diabetes and improved gut markers. For example, a prospective study found yogurt intake was associated with a reduced incidence of T2D.
Cheese (fermented cheese with live cultures)
Fermented cheese can serve as a potent carrier for probiotic bacteria. A review on “ Probiotic cheese: health benefits, technological and stability aspects” points out that cheese’s structure offers advantages for probiotic survival compared with some other foods.
Kefir
Kefir is a fermented milk drink containing upwards of 50 different microbial species, and evidence suggests it may help reduce intestinal inflammation and support better absorption of minerals and vitamins.
Kimchi (Korean fermented vegetables)
This traditional fermented vegetable dish is rich in lactic-acid bacteria, fiber, vitamins and antioxidants. A 2024 study in the Journal of Ethnic Foods found that both uncooked and cooked kimchi increased immune cell markers and antioxidant activity in vivo.
Kombucha (fermented tea with SCOBY)
Kombucha offers more than just live microbes, its fermentation process produces organic acids, catechins, short-chain fatty acids and compounds that show antibacterial and anti-inflammatory activity.
Tempeh (fermented soy product)
Fermented soy products like tempeh deliver not only probiotics (or even inactivated ones, i.e., “paraprobiotics”) but also enhanced nutrient bioavailability and immune-gene expression.
Sauerkraut (fermented cabbage)
Fermentation of cabbage increases beneficial bacteria counts and maintains the fiber, vitamins and antioxidants of the vegetable.
When it comes to gut health, many turn to probiotic supplements hoping to balance their microbiome. But here’s the catch, getting probiotics from food is still the better choice.
Why food beats supplements
Probiotic supplements may look promising, but their quality and ingredients vary widely. “What you find in the aisles of stores are products that are, for the most part, not regulated,” said Dr. Nadim Ajami, executive director of MD Anderson’s Platform for Innovative Microbiome and Translational Research, in an interview with MD Anderson Cancer Center. “It’s very hard to tell that the claims made on those labels are actually supported by science and rigorous clinical trials.”
Everyone’s microbiome is different. What benefits one person may disrupt another’s gut balance. Think of it like taking the wrong medicine, unnecessary probiotics.
Can displace the good bacteria you already have.
Probiotic foods, on the other hand, offer more than just live bacteria. They come packed with nutrients, fiber, and compounds that support your overall health in ways supplements can’t replicate.
7 probiotic foods that give more than probiotics
Yogurt
Regular consumption of yogurt has been linked with a lower risk of type 2 diabetes and improved gut markers. For example, a prospective study found yogurt intake was associated with a reduced incidence of T2D.
Cheese (fermented cheese with live cultures)
Fermented cheese can serve as a potent carrier for probiotic bacteria. A review on “ Probiotic cheese: health benefits, technological and stability aspects” points out that cheese’s structure offers advantages for probiotic survival compared with some other foods.
Kefir
Kefir is a fermented milk drink containing upwards of 50 different microbial species, and evidence suggests it may help reduce intestinal inflammation and support better absorption of minerals and vitamins.
Kimchi (Korean fermented vegetables)
This traditional fermented vegetable dish is rich in lactic-acid bacteria, fiber, vitamins and antioxidants. A 2024 study in the Journal of Ethnic Foods found that both uncooked and cooked kimchi increased immune cell markers and antioxidant activity in vivo.
Kombucha (fermented tea with SCOBY)
Kombucha offers more than just live microbes, its fermentation process produces organic acids, catechins, short-chain fatty acids and compounds that show antibacterial and anti-inflammatory activity.
Tempeh (fermented soy product)
Fermented soy products like tempeh deliver not only probiotics (or even inactivated ones, i.e., “paraprobiotics”) but also enhanced nutrient bioavailability and immune-gene expression.
Sauerkraut (fermented cabbage)
Fermentation of cabbage increases beneficial bacteria counts and maintains the fiber, vitamins and antioxidants of the vegetable.
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