In the Kitchen with Microbes


Many of the foods we eat are full of good bacteria--also known as probiotics. Probiotics keep the gastrointestinal system healthy. Here are a few of the foods that are full of bacteria that’s good for you:

  • Live yogurt is the most well known healthy bacteria food and can be easily found at any grocery store, or you can try to make your own with milk, a small amount of yogurt from the store, and a jar with a lid.
  • Kefir is a fermented milk drink that is often compared to yogurt. It can also be found in flavors such as strawberry, blueberry, cherry, and more.  
  • Apples contain pectin, a component of dietary fiber which is fermented by bacteria in the colon. Consuming apples was found to help maintain a good balance of gut microbes in rats, according to microbiologists from the National Food Institute at the University of Denmark.
  • Kombucha tea can be brewed at home and has been described as “sweet and slightly tart.” Here’s how to make your own.
  • Miso soup is a simple soup made from the fermented soy product of the same name. It can be purchased in the health food aisle or at an Asian market. Miso soup recipes are endless in their variations; here’s an example.
  • Kimchi, often made with a process of lacto fermentation, is a popular condiment that is full of good bacteria. If you’d like to make your own, here’s a good place to start.

Other foods with good-for-you microbes are dark chocolate, pickles and soft cheeses.