Fermented foods containing live cultures — which foods contain probiotics

Which foods contain probiotics and how to spot them

Summary:

Some fermented foods contain live cultures, but not every fermented food does. Yoghurt and kefir made with live cultures, unpasteurised sauerkraut and kimchi, and some kombucha may contain live microorganisms. Heat treatment after fermentation, for example pasteurising or baking, can remove them, so products such as bread and many shelf-stable jarred or canned fermented vegetables usually do not contain live cultures. To spot a food that may contain live cultures, look for wording such as "live cultures", "live and active cultures" or "unpasteurised" on the label, and check whether the product is kept in the fridge. Foods described only as "fermented" or "made with cultures" do not always guarantee that live bacteria remain. The amount and type of live bacteria in fermented foods varies between products and batches, which is one reason some people also choose a food supplement with a named strain. Fermented foods can be part of a varied and balanced diet.