Probiotics are live microorganisms (good bacteria) present in food items and offer health benefits especially when consumed in adequate amounts. Probiotics help to stimulate natural digestive enzymes and juices and promote proper functioning of digestive organs, explains Dr. Sesha Sainadh, Gastroenterologist, Apollo clini Chandanagar, Hyderabad. The doctor further elucidates that choosing a right probiotic food for your gut is the best strategy to maintain a healthy gut.

Here are some best sources of natural probiotics that you can add to your daily diet:


Yogurt is the best and popular probiotic food since it offers right probiotic content to your gut. Ensure to consume “live cultured” labeled yogurt made from milk that provides high amounts of probiotics (acidophilus, thermophiles, Bifidus).


Cheese is an excellent source of probiotics. Fermented cheeses like mozzarella, cottage, and cheddar cheese contain live and good bacteria, but processed cheese or cheese slice are devoid of bacteria.


Buttermilk act as a good carrier for different kinds of probiotics, especially lactic acid bacteria. Consuming buttermilk is one of the easiest ways to get enough of probiotics.

Dark chocolate:

One of the major health benefits of chocolates is delivering right amounts of probiotics. Look for high-quality dark chocolates that contain less added sugars.

Sour pickles:

Pickles that are home-made and especially sour pickles are a great source of probiotic bacteria. Pickles fermented in salt and water solution carries adequate amounts of healthy bacteria. Sour pickles promote healthy bacteria growth in the stomach and help digestion easy. Pickles made from vinegar do not contain any live bacterium.

Fermented soya beans and green peas also deliver high amounts of healthy gut bacteria and are super healthy probiotic foods you can add to your diet.


Bananas are a rich source of probiotic microorganisms which maintains intestinal health.

Fermented food items:

Food items which require fermentation as a primary cooking process are rich in probiotics. Indian food offers many such dishes like idli, dosa, dhokla, bhatura, and whole grain bread.

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