Many people believe that yogurt is the best source of probiotics. Unfortunately, this is not entirely true. While yogurt does contain beneficial bacteria, most of the strains get killed at the stomach level. Additionally, the limited strains of microbes in yogurt (usually only two or three) and pasteurization mean that you're likely consuming dead bacteria.

Furthermore, many people have lactose intolerance, making the extra lactose in yogurt problematic. Casein allergies, which are common, are another issue. Not to mention the added sugar in most commercial yogurts.

While some yogurts, such as Bulgarian yogurt, are better than others, they are still not going to give you the probiotics you need.

Is Kefir a Good Source of Probiotics?

Kefir, on the other hand, is a much better option. It has a kefir grain, which is made up of different strains of microorganisms, including friendly yeast. Kefir has nine times the colony-forming units (CFUs) of yogurt, with 27 billion compared to 3.6 billion. The milk sugar, lactose, is almost non-existent in kefir because the lactic acid bacteria eat it up, which means those who are lactose intolerant can consume it more easily.

Kefir also has more friendly bacteria and diversity, with many different types of strains that are very beneficial to your gut. To reap the full benefits of kefir, ensure that you buy the plain, organic version from grass-fed cows, sheep, or goats.

Is Sauerkraut a Good Source of Probiotics?

Sauerkraut is not a fermented dairy product; instead, it's fermented cabbage. It contains the probiotic and the fiber that feeds your microbes, which can help with other health benefits such as blood sugar. One serving of sauerkraut has three billion CFUs, but the juice from the sauerkraut per tablespoon has ten billion CFUs. Be sure to buy unpasteurized sauerkraut because heat kills the microbes.

Sauerkraut also contains a lot of potassium and phytonutrients, such as lutein and zeaxanthin, which are good for your eyes. Another unique thing about sauerkraut is vitamin U, which is excellent for digestion and can help with inflammation in your gut.

Is Kimchi a Good Source of Probiotics?

Kimchi is fermented cabbage with red chili, sometimes with radish, garlic, ginger, and sea salt. It's a superfood that's also great for sinus infections. One serving of kimchi gives you several benefits, including anti-cancer effects, liver benefits, and cruciferous effects. Garlic is good for viral infections, while ginger is good for digestion.

In conclusion, while yogurt may not be the best source of probiotics, kefir, sauerkraut, and kimchi are all excellent options. Make sure to buy organic and unpasteurized versions, and include them in your daily diet to keep your gut healthy.