Before turning to pharmaceutical and/or industrial probiotic solutions, you should know that there are natural sources that are easy to incorporate into your diet.

Tasty, easy to consume and healthy, these foods should be preferred to find true gut comfort in everyday life.

Eating them in sufficient quantities will allow you to stock up on probiotics without having to resort to the synthetic solutions available in pharmacies.

Here are the best natural sources of probiotics and some useful information about them.

Best natural sources of probiotics

Some of the foods in the list below contain natural probiotics.

You may already be consuming some without realising it.

Either way, it is important to know the best natural sources of probiotics so that you can incorporate them more into your diet.

As healthy foods, they all have their place in your meals and deserve to be more prominent in your daily life. Let's get started!

Fermented kefir grains

Kefir is a fermented drink similar to yoghurt.

It usually contains a mixture of goat's milk and fermented kefir grains.

Particularly popular in Asia, kefir is a very probiotic drink.

In fact, it contains more than yoghurt!

This drink is known to improve digestive function (like all probiotics), but also to protect us from infection and promote bone health.

You may know that it is also possible to make fruit kefir.

In any case, kefir is well tolerated by people with lactose intolerance.

To make a drink, add 4 tablespoons of kefir grains to a litre of milk, fruit juice, water with sugar or water with fruit.

Fermented yoghurts

The best natural sources of probiotics are fermented yoghurts, simply!

Yoghurt, which is easy to find or make yourself, contains probiotics that help with digestion and comfort.

Fermented yoghurt is the best solution.

In fact, conventional commercial yoghurts contain many added ingredients that should be avoided (sugar, artificial flavours, colourings, etc.).

And they are mostly pasteurised!

It is therefore necessary to turn to yoghurts made from raw milk or to which live bacterial cultures have been added, without sugar.

Eating these yoghurts has many benefits, such as improving bone health or reducing blood pressure.

For children, yoghurts rich in probiotics are an effective solution for improving digestion, reducing diarrhoea caused by antibiotics or relieving irritable bowel symptoms.

Spirulina and algae

Algae and cyanobacteria (spirulina, chlorella, nori, etc.) have proven benefits.

But did you know that these foods also have the ability to promote the presence of lactobacilli and bifidobacteria in the digestive system?

Seaweed encourages their development in the gut.

These micro-organisms work against bad bacteria such as Candida albicans, a fungus that causes infectious reactions.

In fact, as superfoods, they contain minerals and vitamins with alkalising properties, ideal for maintaining digestive balance.

Seaweed and spirulina have anti-inflammatory and detoxifying properties, which are essential in the fight against fatigue, high blood pressure, vascular problems and diabetes.

In the same way, seaweed increases our energy!

Kombucha

Kombucha is a sweet, fizzy drink with a slightly tart flavour.

It is made from caffeinated tea, cane sugar, mother yeast and acetic acid bacteria.

The aim is to produce probiotics that benefit the digestive system through a highly efficient fermentation process.

Also known as the 'elixir of immortality', kombucha is very popular in Asia, where it is said to have many benefits.

Millions of people consume it for its digestive and immune health benefits.

You can make your own kombucha with a few basic ingredients and natural probiotics.

How is kombucha different from kefir?

The former is a drink made from black or green tea that has been fermented for 5 to 10 days. Its flavour is herbal and sweet, sometimes slightly bitter (black tea).

Kefir is made from fruit kefir grains fermented for 1 to 2 days, which gives it a much sweeter taste than kombucha.

The sauerkraut

One of the best natural sources of probiotics is a surprising food: sauerkraut.

It contains fermented cabbage, which is a natural source of probiotics.

This traditional French dish is rich in lactic acid: it promotes the regeneration of intestinal membranes and acts against intestinal parasites.

Sauerkraut is ideal for preventing candidiasis and eczema. But that's not all. It has many health benefits and not only satisfies our hunger!

It is rich in vitamins (A, C, E, K and B complex) and minerals (calcium, potassium, iron, phosphorus, magnesium, zinc...).

It also contains excellent antioxidants for heart and eye health.

To be a natural source of probiotics, sauerkraut should be unpasteurised and as natural as possible.

Do not hesitate to favour a high quality dish to ensure that you benefit from its probiotic properties.

The fermented pickles

Pickles have many benefits.

In particular, they help to restore the gut flora because they are natural probiotics.

They also strengthen the immune system (through healthy gut flora) and improve heart health.

And that's not all! We now know that pickles can help prevent cancer, especially breast cancer.

Simply chew a few fermented pickles regularly to include this natural source of probiotics in your diet.

How do you like to eat them? Treat yourself to this versatile food! Choose them organically and locally.

In addition to sauerkraut and pickles, there are a number of other lacto-fermented vegetables that are rich in probiotics and can be included in your diet to support the proper functioning of your microbiota.

You can also ferment your own fruits and vegetables to get a regular dose of natural probiotics.

Miso

Miso is also one of the best natural sources of probiotics.

It is a fermented paste commonly used in Japanese cuisine.

Miso is made by fermenting barley, rice and soybeans.

It is often used to make a soup with many health benefits.

In fact, this culinary preparation contains probiotics, which reduce bloating by restoring the intestinal flora.

It can also ease the digestive symptoms of Crohn's disease.

And its benefits don't stop there: miso has also been shown to reduce the risk of stroke and cancer in women.

A source of plant protein and fibre, miso is a recognised source of probiotics containing enzymes and lactic ferments.

These properties are best found in raw, fresh, unpasteurised miso.

Kimchi

Kimchi is also an Asian food.

It is a spicy, boiled cabbage (or a mixture of other vegetables) that tastes rather sour.

In Korea, kimchi is basically a side dish.

It is usually made with cabbage, which has been shown to improve digestive health (due to its probiotic content).

Some alternative medicine experts also believe that kimchi can help prevent irritable bowel syndrome.

If you are looking for new natural sources of probiotics, kimchi introduces deliciously spicy new flavours.

Tempeh

Tempeh is a fermented soya bean food that originated in Indonesia.

It contains vegetable protein, fibre and, of course, probiotics!

All of these nutrients have a positive effect on the immune system.

Similarly, eating tempeh would also optimise brain and nerve function and reduce fatigue.

Naturally rich in probiotics, tempeh is an excellent source of vitamin B12 (which is quite rare).

You can find ready-to-eat tempeh in Asian or health food stores.

It can be complicated to prepare, but you can do it yourself!

Raw milk cheese

Unpasteurised cheese is a good natural source of probiotics.

Gruyère, Gouda, Cheddar, local cheeses...

They should be matured and aged to encourage the production of natural probiotics.

Raw milk cheeses carry good bacteria to the small intestine because the cheese is resistant to stomach acid.

Probiotics are usually killed when they pass through the stomach and very rarely reach the habitable environment of the small intestine.

Thanks to raw milk cheeses, they do!

As well as being a natural source of probiotics, unpasteurised cheese can improve digestive problems, provide calcium and protein, and help metabolism.

Apple cider vinegar

Apple cider vinegar is a vinegar known the world over for its benefits.

But did you know that it is also one of the best natural sources of probiotics?

It is used as a disinfectant, in cosmetics and in cooking.

But it can also be used to restore intestinal flora.

In its raw, unpasteurised and unfiltered form, of course.

Vinegar is then rich in probiotics.

Apple cider vinegar has anti-inflammatory properties and promotes healthy skin.

Don't hesitate to incorporate it into your diet and beauty routine and make it a source of regular probiotic intake.

You will reap many benefits.

The olives

Despite appearances, olives are natural probiotics!

Their sour taste is perfect as an aperitif with alcoholic drinks.

But it is mainly the bacteria they contain that are of interest here.

These are Lactobacillus plantarum and Lactobacillus.

Thanks to these good bacteria, olives allow us to fight flatulence and gastrointestinal disorders.

They are even recommended for people with irritable bowel syndrome.

Salting olives enhances their probiotic properties.

The olive then becomes a functional food that helps to improve digestion.

By improving the composition of the gut microbiota, olives also help to boost the immune system and its effectiveness.

And as a snack, they are much healthier than industrial biscuits!

Lassi

Lassi is a fermented milk from India.

It can be made with fermented milk or yoghurt, sweet or salty depending on the recipe, and consumed throughout the day.

Lassi comes in many flavours and its consistency can be adjusted to suit our tastes: it can be more or less liquid or thicker.

This drink is a natural probiotic and is also effective in treating digestive disorders such as colitis, diarrhoea and constipation.

Lassi is also often mixed with spices and fruits and eaten before dinner.

It contains lactic ferments that improve digestion and help strengthen the body's natural defences.

All because of its beneficial effect on the microbiota.

It is also an excellent source of calcium for people with lactose intolerance!

Curdled whey

In its traditional form, curd is the milk left over after butter is cooked.

It is used by cultures in Africa and Asia, where it is considered a treasure trove of nutrients.

This is because buttermilk is low in calories and fat, but high in beneficial nutrients.

It is rich in protein, vitamin B12, calcium, phosphorus and other minerals.

In its true traditional or 'homemade' form, it also contains probiotics.

It is therefore an avenue to explore for other natural probiotic intakes!

This milk improves digestion and helps cleanse the stomach of the acid it contains.

Regular consumption of curdled whey helps prevent the onset of intestinal diseases such as stomach infections, colon cancer or even irritable bowel syndrome.

Thanks to the probiotics it contains, curdled whey is a real gut-healer and boosts immunity.

We know that curdled whey helps maintain the balance between good and bad bacteria.

But that's not all it does: it also helps regulate blood pressure and metabolism, and improves mood.

Dark chocolate

Do you like chocolate?

Even better: so does our microbiota!

Dark chocolate is one of the best natural sources of probiotics you can find.

It owes its richness in probiotics to its cocoa content, which is rich in nutrients.

To be a good source, it should therefore contain at least 70% cocoa.

Eating dark chocolate helps to restore your intestinal flora and repopulate it with good bacteria.

A better balance of the digestive system awaits you!

Cocoa mimics the effects of prebiotics and probiotics on intestinal flora.

It induces changes in its composition that are beneficial to our body.

Consuming drinks rich in cocoa can also help to improve the balance between good and bad bacteria in the microbiota.

Garlic

Garlic is a very good source of prebiotics and can be easily incorporated into many dishes, while some people eat it raw.

You should know that prebiotics are specific fibres that act as a substrate for bacteria in the large intestine, stimulating their growth.

Garlic is an excellent source as it provides prebiotics (inulin, cellulose, fructooligosaccharides, FOS...) to the beneficial bacteria that can inhabit our intestines.

It is advisable to consume it in combination with natural sources of probiotics, such as those mentioned above.

Garlic is also capable of lactofermentation, which increases its digestive health benefits tenfold.

Regular consumption of garlic feeds the good bacteria in your gut.

Active brewer's yeast

Brewer's yeast is a very effective product in many cases.

It is a living micro-organism, or single-celled fungus, found in some fruits and naturally in the air.

It takes its name from the role it plays in the fermentation of beer.

But brewer's yeast has many benefits, especially when it is active.

Active brewer's yeast, also known as revivable or live yeast, is best for human consumption because it regains all its properties when it reaches a temperature of around 37°C.

This product is very rich in B group minerals and vitamins.

Active brewer's yeast is ideal for treating intestinal disorders such as flatulence, diarrhoea, gas or even constipation, infectious colitis, chronic irritation or viral gastroenteritis.

And if it has so many benefits, it is mainly because it is a natural source of probiotics.

This superfood stimulates the intestinal flora: it strengthens it considerably.