Quick answer

Yogurt, kimchi, sauerkraut, miso and kombucha are made with microbes, but NIH says most fermented foods do not contain proven probiotic strains, and some, such as sourdough bread, have no live cultures left. Yogurt labeled as containing live and active cultures must start with at least 10 million CFU per gram.^1,2,3

Key facts

Yogurt is cultured with two bacteria, Lactobacillus bulgaricus and Streptococcus thermophilus, and some brands add probiotic strains on top.²
Yogurt heated after culturing must carry the words "does not contain live and active cultures".³
When a food has probiotics added, its label should name the genus, species and strain.¹
The EU allows one health claim for live cultures, and it concerns yogurt cultures and lactose.⁴

Fermented foods and live cultures

Many cheeses, kimchi, kombucha, sauerkraut, miso, pickles and raw unfiltered apple cider vinegar contain live cultures but do not typically contain proven probiotic microorganisms.²

Some fermented foods, such as sourdough bread and most commercial pickles, are processed after fermenting and contain no live cultures when eaten.²

Common fermented foods, as NIH describes them^2,3
Food	Live cultures when eaten?	Proven probiotic strains?
Yogurt	Yes, unless heated after culturing	Only if a probiotic strain is added
Many cheeses	Often	Not typically
Kimchi and sauerkraut	Yes	Not typically
Miso	Yes	Not typically
Kombucha	Yes	Not typically
Raw unfiltered apple cider vinegar	Yes	Not typically
Most commercial pickles	No, processed after fermenting	No
Sourdough bread	No, processed after fermenting	No

A proven probiotic is a strain that has been tested in people and shown to have an effect. A food can be alive with microbes and still contain none of those strains, so a long list of fermented foods is not the same as a list of probiotic sources.^1,2

Reading a yogurt label

Yogurt is made with two bacteria, Lactobacillus bulgaricus and Streptococcus thermophilus, and may also contain added probiotic strains from the Bifidobacterium or Lactobacillus groups.^2,3

Yogurt may be heat treated after culturing to extend its shelf life, which inactivates the cultures. Its label must then say "does not contain live and active cultures".³

The live and active cultures statement is optional. A yogurt that makes no statement either way still has its cultures, since a heated one must say so, but nothing on the pack promises a minimum count. To find added probiotic strains, look in the ingredient list for a full name with genus, species and a strain code.^1,3

Foods with probiotics added

Probiotics are sometimes added to unfermented foods such as cereals, juices, milks, nutrition bars, smoothies and infant formulas. If a food contains probiotics, the label should list the genus, species and strain.¹

Judge these foods the way you would judge a supplement. A juice or cereal that names its strain and gives a count can be compared with the research on that strain; one that only says it contains probiotics cannot.²

Foods high in probiotics and prebiotics

Prebiotics are the fibers that gut microbes feed on, and they come from different foods. Garlic, artichoke, shallots, leeks and onions are among the richest in fructans, the family that includes inulin, and wheat and onions supply most of the inulin in American diets.^5,6,7

Live cultures: yogurt with live and active cultures, kimchi, sauerkraut, miso, kombucha and many cheeses²
Prebiotic fibers: garlic, artichoke, shallots, leeks, onions and wheat^6,7
Both in one product: foods labeled as synbiotics, which combine probiotics and prebiotics⁵

What the EU allows food to say

The EU's list of permitted health claims has no general claim for probiotics. Its only entry for live cultures concerns yogurt cultures and the digestion of lactose.⁴

In other words, the one live-culture statement Europe allows is about lactose, the sugar in milk, and it belongs to yogurt cultures rather than to probiotic supplements.⁴

Who should be careful

Most probiotics have a long record of use in foods, and some of the same types of microbes have been in fermented foods for thousands of years. NIH says probiotics might cause problems such as bacterial infections in people who are already seriously ill or have weak immune systems, so they should ask a doctor before adding probiotic products.^1,2

FDA's 2023 warning concerned probiotic products given to preterm babies in hospitals, not ordinary foods. Ask a pediatrician before giving any probiotic product to a baby.⁸

Questions people ask

Does all yogurt have probiotics?

All yogurt is made with live cultures, but its two starter bacteria are not necessarily probiotic strains, and yogurt heated after culturing must say it has no live and active cultures. Look for a named probiotic strain in the ingredients.^2,3

Is kombucha a good source of probiotics?

Kombucha contains live cultures, but NIH says it does not typically contain proven probiotic microorganisms.²

Do pickles have probiotics?

Most commercial pickles are processed after fermenting and contain no live cultures. Pickles that still contain live cultures do not typically contain proven probiotic strains.²

Is apple cider vinegar a probiotic food?

Raw, unfiltered apple cider vinegar contains live cultures, but NIH lists it among the foods that do not typically contain proven probiotic strains.²

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Sources

This page is information, not medical advice. Talk to your doctor or pharmacist about your own situation.