11 Probiotic Foods You Can Easily Add to Your Diet

Your breast milk is the building block that helps strengthen your newborn’s body. When you add probiotics to your diet, you give your baby something extra. Here is a list of 11 probiotic foods that are super healthy that can be incorporated into your diet:

 

1) Bundle Organics Vanilla Bean Smoothie Mix

This nourishing smoothie mix not only serves up probiotics but will add protein and vitamins to your lactation rotation Even more beneficial, it helps to stimulate and support your milk supply with organic herbs like fenugreek, fennel, blessed thistle and alfalfa. (Pro Tip: we have Smoothie Mixes for Fertility and Pregnancy purposes too!)

 

2) Yogurt

Yogurt is one of the best sources of probiotics, which are friendly bacteria that can improve your health. However, keep in mind that not all yogurt contains live probiotics. In some cases, the live bacteria have been killed during processing. For this reason, make sure to choose yogurt with active or live cultures.

 

3) Kefir

Kefir contains several major strains of friendly bacteria and yeast, making it a diverse and potent probiotic.

 

4) Kombucha

Drink only unpasturized kombucha as pasteurization kills gut-healthy probiotics.

 

6) Dark Chocolate

There is plenty of research into the various health benefits of dark chocolate — not only does it contain important anti-inflammatory antioxidants, but it also provides gut-healthy probiotics. Dark chocolate with 70% or more cacao also delivers prebiotics, a food source for the microbes in your gut.

 

6) Sauerkraut

In addition to its probiotic qualities, sauerkraut is rich in fiber as well as vitamins C, B and K. It is also high in sodium and contains iron and manganese. Be sure to check the label and buy fermented, unpasteurized sauerkraut.

 

7) Pickles

Pickles are a great source of healthy probiotic bacteria which may improve digestive health.
They are low in calories and a good source of vitamin K, an essential nutrient for blood clotting. It is important to note that pickles made with vinegar do not contain live probiotics. Tip, look in the refrigerated section of your supermarket.

 

8) Miso

Miso is also a good source of protein and fiber. It is also high in various vitamins, minerals and plant compounds, including vitamin K, manganese and copper.

 

9) Tempeh

A great source of probiotics, protein, and calcium, tempeh also contains many other essential vitamins and minerals.

 

10) Sourdough Bread

Similar to other fermented foods like sauerkraut, kefir, pickles, and kombucha, sourdough bread is fermented by using a starter that contains both yeast and lactobacillus cultures.

 

11) Raw Cheese

Although most types of cheese are fermented, it does not mean that all of them contain probiotics. Therefore, it is important to look for live and active cultures on the food labels. The good bacteria survive the aging process in some cheeses, including gouda, feta, mozzarella, cheddar and cottage cheese. Cheese is highly nutritious and a very good source of protein. It is also rich in important vitamins and minerals, including calcium, vitamin B12, phosphorus and selenium.

 

To learn how probiotics can be beneficial during breast feeding, check out 9 Health Benefits of Probiotics During Breastfeeding.