What are prebiotics and what are probiotics and what role do they play in our health? Why do we hear from them so often every day and how often should they be part of our food. Despite all the information, there are still people who feel unsure about this topic and want to learn more about it. Therefore, today we would like to introduce 10 probiotic foods and still find out the difference between prebiotic and prebiotic. Even the kids know that probiotics should be taken after antibiotic treatment. In this way you build up healthy fungi and bacteria in your own intestinal tract. The probiotic food or the preparations keep the immune system strong and ensure good digestion. Our intestinal flora also needs food and we know this under the term prebiotics.

Probiotic foods – what are they and why are they so good for us?

probiotic food probiotics miso soup soy

10 probiotic foods that are important to our health

When you hear the word probiotic, you immediately think of the tablets that you buy with the antibiotics in the pharmacy. The elderly associate the probiotic with dairy products. And our everyday life is actually rich in foods that are not only tasty, but are also found to be healthy.

Below we would like to mention the most famous probiotic foods!

The probiotics are important for the proper flow in the intestinal tract 

probiotic food probiotics in the stomach

Raw sauerkraut

Many of us watched how sauerkraut is made. We all know how good the sauerkraut tastes. Basically, sauerkraut is nothing more than white cabbage that is preserved through lactic acid fermentation. The age-old technique of fermentation is now practiced in many cultures. The precious cabbage is preserved longer. Caution! If you want to benefit from the probiotic properties of sauerkraut, make sure to eat it raw. Every sauerkraut dish tastes fantastic, but does not contain any healthy bacteria after the cabbage has been heated.

In raw sauerkraut there are living cultures that enrich our intestinal flora 

probiotic food probiotics sauerkraut

Pickled cucumbers

Similar to sauerkraut, the popular pickled cucumbers are in a brine that makes them long-lasting. Here, too, the lactic acid bacteria are at work. Caution! The pickles that are pickled in vinegar do not contain any living bacteria and are therefore not probiotic.

Pickled cucumbers fermented in brine, rather than the pickled cucumbers, are considered probiotic foods 

probiotic food probiotics sauerkraut

The fresher the yogurt, the more living bacteria should be in it

probiotic food probiotics yogurt


The yoghurt is made from milk and this is again a fermentation of the lactic acid bacteria. The creamy milk product improves the intestinal flora secretly, but it should be as fresh as possible. Ideally, you will eat a yogurt made from whole milk!

Since apple cider vinegar is also produced through fermentation processes, it is one of the probiotic foods 

probiotic food probiotics apple cider vinegar

Apple Cider Vinegar

Apple cider vinegar is also produced through fermentation and was even used as a disinfectant by the ancient Romans. Apple cider vinegar is also prescribed cleansing and detoxifying properties, which is why it is used a lot in naturopathy and medicine.

probiotic food probiotics apple cider vinegar clear


In addition to being a healthy drink of wellbeing, kefir contains many healthy and good bacteria, minerals and vitamins. The kefir is good for our intestinal flora, but also for the growth of bones and as protection against various infections.

The kefir is considered a feel-good drink, which is very healthy and strengthens the immune system

probiotic food probiotics kefir mushroom

probiotic food probiotics kefir

In Asian cuisine we find fermentation that was just as common in Europe 

probiotic food probiotics miso soup


In the Asian region we find many foods and drinks that are valued for health thanks to fermentation. Miso is a popular ingredient in Japanese cuisine. The spicy paste is made by fermenting rice and cereals and has a specific taste. The younger generations love miso because the paste is completely vegan. The Japanese miso paste is not only rich in probiotics, but also contains a lot of fiber and protein.

The miso paste is a good find for all vegans and friends of healthy eating 

probiotic food probiotics miso paste


Another drink that is very healthy. Kombutcha tea is a sweet and fermented drink that is usually enjoyed cold. In addition to the fact that the tea is probiotic, it can kill pathogens, regulate blood sugar and ensure a healthy detox.

With the Kombutcha drink you quench your thirst and detoxify your body at the same time 

probiotic food probiotics kombutcha tea mushroom

probiotic food probiotics kombutcha tea


Tempeh can be used as a meat substitute just as well as tofu. It is high in fiber, protein, and minerals, such as potassium, phosphorus, and magnesium. Last but not least, tempeh is a great probiotic and represents fermented soybeans.

Fermented soybeans can replace meat and fish and keep your stomach healthy 

probiotic food probiotics tempeh

probiotic food probiotics tempeh miso eat

probiotic food probiotics tempeh baked

Brine Cheese

Almost all types of cheese are probiotic foods and can often be eaten if they are well tolerated. Our intestines love cheese and there are even studies that can determine live cultures down to the rectum. Cow’s or sheep’s cheese are types of cheese that you buy in brine and that can disappear as quickly as possible with fresh bread and a good wine. Make sure you have a varied diet and rely on first-class quality!

The brine cheese contains enough probiotics that you can follow almost to the rectum

probiotic food probiotics brine cheese

Our intestines love a lot of good cheese 

probiotic food probiotics brine cheese mozzarela4


The sauerkraut from the Asian region is becoming better known and more popular every day. The Korean dish is made from China cabbage, but many vegetables that are fermented by lactic acid bacteria and preserved in a similar way are now simply called kimchi. Kimchi, rich in vitamins and nutritional values, is even offered by Asians for breakfast.

Many fermented vegetables are now simply called kimchi

probiotic food kimchi

Pay attention to the origin of your food, focus on good quality and most importantly – listen to your body! In most cases he knows what is good for him. Stay healthy and strengthen the body through probiotic powers, regardless of whether they enter the body through the foods or through preparations.

probiotic food probiotics sauerkraut fermented food

probiotic food probiotics sauerkraut raw