How to get more probiotics in your diet

Healing a leaky gut can be time consuming, but it is worth the effort. One of the best ways to do so is by incorporating naturally occurring probiotics into your diet. Adding probiotic-rich foods to your meals each day will dramatically change your gut health. Below we are sharing some of our favorite fermented foods that can be found in any grocery store or even made at home. Please remember: Do not cook these foods!!! To get the most benefit from probiotic-rich foods they need to be eaten completely raw!


Yogurt can be found at nearly any grocery store. Whether you regularly eat dairy or not, you will be able to find yogurt made from cultured milk, almond, or coconut. To ensure the yogurt you choose contains probiotics, check the label for “live cultures”. Try this probiotic yogurt parfait recipe.


Sauerkraut is fermented cabbage and is loaded with probiotic bacteria. It tastes great on sausage, burgers, or as a garnish with any meal. Another type of fermented cabbage is called Kim Chi, a Korean version of sauerkraut. It has a much stronger smell and is usually a bit on the spicy side. It is great when eaten alongside stir fried veggies, beef, and fish.


Miso is a seasoning that has been made in Japan for many thousands of years. Miso is made by fermenting various types of beans and grains. It is used for making soups and flavoring sauces. Popular types of miso include: Shiro miso (white miso), Kuro miso (black miso), and Aka miso (red miso).  Remember: if you boil (cook) the miso to make soup, all the probiotics die and are thus worthless! Try making a cold miso salad dressing or dipping sauce!


Tempeh is another fermented soy food that is very rich in probiotics. It has a firm texture similar to that of meat it is used as a vegetarian and vegan replacement for meat. Since tempeh uses whole soybeans that are allowed to ferment to form the probiotic nutrients, tempeh is also rich in protein and vitamin B12.

Probiotic Supplements

Still need more probiotics in your diet? Try supplementing with NWC Naturals® brand probiotics:

Pro-Biotics Plus® Capsules

Pro-Biotics Plus® Stick Packs