5 foods that contain more probiotics than curd

Probiotics play a crucial role in digestive health by helping move food through the gut, affecting the nerves that control gut movement. These beneficial microorganisms may help treat various conditions, including irritable bowel syndrome, inflammatory bowel disease, and diarrhea. Probiotics, which are live microorganisms or good bacteria, promote better digestive health and immune system function by creating a balance between helpful and harmful bacteria in the body. While the Indian population swears by curd as the most consumed probiotic food in their diets, there are some foods that are loaded with even more probiotics than curd. Here are 5 foods that contain more probiotics than curd:

Greek yogurt, made from goat's, sheep's, or cow's milk, stands as the most popular probiotic food. For optimal probiotic benefits, choosing yogurt from grass-fed animals that is organic and preferably derived from sheep or goat's milk is recommended. A 2021 review of over 100 studies connected yogurt consumption to improved gut, bone, and heart health, while also suggesting lower risks of certain cancers and type 2 diabetes.


Kefir, a fermented milk product, offers unique benefits as its microbes continue multiplying during storage. Research suggests kefir may help manage type 2 diabetes, improve gut health, promote healthy weight loss, and reduce inflammation.

Kombucha, a fermented tea drink originating from China or Japan, is created by adding a SCOBY (colony of friendly microbes) to tea. A 2014 review indicated kombucha's potential benefits for cardiovascular disease risk and blood sugar control, though primarily based on animal studies. Many believe it increases energy levels, improves digestive health, and aids in liver detoxification.


Cultured or fermented vegetables, such as sauerkraut and kimchi, offer high levels of organic acids and probiotics that support beneficial bacteria growth. These vegetables also contain digestive enzymes due to the fermentation process. Kimchi, a traditional Korean fermented vegetable dish, combines various ingredients,including ginger, garlic, and chili peppers. Studies have linked it to improved digestion, microbiome changes, and better cholesterol levels, though most research remains preliminary.

Miso, a Japanese spice created by fermenting soybeans, brown rice, or barley with koji fungus, serves as another probiotic source. It can be used in soup, as a butter substitute, or as a dip for crackers. This Japanese fermented soybean paste, contains beneficial cultures and has shown potential benefits for blood sugar control, cancer risk reduction, heart disease prevention, and gut health improvement.

These probiotic foods may offer various health benefits, including reduced inflammation, improved immunity, better blood sugar control, and potential cancer prevention. However, many benefits still require additional large-scale human studies for confirmation. Incorporating these foods into daily meals can be achieved through various methods, such as adding kefir to breakfast, trying new cheeses in sandwiches, or including sauerkraut, miso, tempeh, or kimchi in dinner preparations.
Research suggests probiotics might offer additional benefits in treating skin conditions like eczema, preventing allergies, and strengthening the immune system. However, the efficacy of probiotics for these conditions remains uncertain based on current research. People with weakened immune systems should consult their doctors before using probiotics, as they could be harmful in certain conditions.