Move Over Yogurt—5 Foods That Pack MORE Probiotics

By Dr. Scott Olson, ND Posted August 7, 2025

Let’s talk about your gut.

The microbiome is the collection of trillions of bacteria and other tiny organisms that live in and on your body—especially in your gut—and help keep you healthy.

I’ve written often about how vital it is to maintain a healthy microbiome.

And you might have dutifully added yogurt to your shopping cart, thinking you’ve done your gut-health duty for the week.

But if yogurt is your only probiotic player, you’re missing out on a whole team of gut-health superstars.

I used to be a yogurt-only person myself. I’d eat my little cup of Greek yogurt and pat myself on the back.

Then I learned the truth.

While yogurt is a decent source of good bacteria, it’s actually on the lower end of the probiotic spectrum compared to other fermented foods.

In fact, there’s a whole world of probiotic-rich foods out there that make yogurt look like an amateur. Here are five of the best…

• Let’s start with kimchi and my personal conversion story. This Korean staple of fermented cabbage and vegetables boosts beneficial bacteria levels in your gut. But the smell used to overwhelm me. I committed to taking a small bite several days a week, and soon something strange happened—I began craving it. Now I happily eat kimchi daily, usually alongside eggs or mixed into rice.
• Then there’s sauerkraut, which studies show positively impacts the gut microbiome. But forget that limp, pale stuff from the hot dog stand. I’m talking about the fresh, unpasteurized kind you’ll find refrigerated at health food stores. Just two forkfuls contain more probiotics than an entire cup of yogurt. It’s tangy, crunchy, and surprisingly addictive.
• Miso isn’t just for soup at Japanese restaurants. This fermented soybean paste can be stirred into dressings, spread on toast, or whisked into a marinade. Miso is packed with beneficial bacteria and adds that delicious “umami” flavor that makes everything taste more satisfying.
• Tempeh might be the most underrated protein source in existence. Made from fermented soybeans (but with a firmer texture than tofu), it has a nutty flavor that’s perfect for slicing, marinating, and grilling. It contains a type of probiotic that can reduce inflammation in your gut.
• And don’t forget kombucha, that fizzy, tangy tea that fills entire refrigerated sections in some grocery stores. I was skeptical about this one, too—it sounded like another fad. But a small glass with dinner has become my replacement for wine most nights, and my digestion has never been better.

When introducing these new foods to your diet, start slow—too much too soon can cause digestive upset as your gut adjusts to the flood of new beneficial bacteria. And remember, variety is key. Different fermented foods contain various strains of beneficial bacteria, so mixing them up gives you the most benefits.

So why not give that yogurt a rest and try some of these other probiotic powerhouses for a change? Your gut will reward you with better digestion, improved immunity, and maybe even a happier mood.

P.S. Six ways to confirm your probiotic is working.

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

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