Foods that contain probiotics have many health benefits and have been treasured by people around the world. Just about every culture has a long-standing traditions of preparing probiotic-rich fermented foods. These healthy recipes have been passed down for generations.

• In Europe sauerkraut, pickled herbs and leaves such as grape leaves and sorrel are common.
• In Russia and Poland pickled green tomatoes, peppers and lettuces are popular.
• In India we find many recipes for preserved lemons and chutneys, delicious condiments made from fruit and spices.
• Many Asian countries treasure pickled vegetables such as cabbage, turnip, eggplant, carrot, onion and cucumber.
• Kimchi is a popular lacto-fermented condiment that can even be found in most U.S. grocery stores.
• In Japan pickled plums called umeboshi are a favorite.

American traditional foods include relishes, like corn relish, cucumber relish and watermelon rind.

When the pickling process became industrialized, common condiments like relish, catsup, mustard and all began to be made with vinegar.

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The use of vinegar and also pasteurization makes these products much easier to produce and sale. The drawback is that the beneficial probiotics are killed.

Probiotic foods are often referred to as fermented or partially fermented foods. Brine-cured pickles without vinegar and sauerkraut are fermented foods that contain probiotics. Using freezers and canning machines to preserve vegetables is actually a fairly recent invention. People use to preserve the harvest through the process of lacto-fermentation.

Lactic acid is a natural preservative which inhibits putrefying bacteria. The lactobacilli can transform sugar and starches into lactic acid, which in turn can preserve the vegetables and give them a strong "pickled" flavor.

Common Foods That Contain Probiotics

• Dairy Products
• Yogurt
• Kefir
• Some aged cheeses
• Cottage cheese
• Buttermilk
• Soy Products
• Miso
• Tempeh
• Fruits and Vegetables
• Sauerkraut
• Kimchi (Korean Sauerkraut)
• Tsukemono (Japanese Sauerkraut)
• Cortido (Latin American Sauerkraut)
• Chutney

Pasteurization kills the active bacteria in lacto-fermented foods, some may contain probiotics if they are unpasteurized and made with no vinegar.

By in large, you will have to lacto-ferment foods yourself or try finding some from speciality shops.

Make Homemade Probiotic Yogurt

Yogurt is one the the yummiest sources of probiotics and one of the easiest to make. That's what makes yogurt so wonderful. It is loved by just about everyone.

People around the world who do not have basic kitchen appliances, stove top, refrigeration, make yogurt everyday. Fresh yogurt contains even more probiotics than store-bought yogurt, so it really pays to make your own.

And you are at the right place to learn how to make yogurt!

Even Easier Than Making Yogurt

Kefir is one of the best sources of probiotics and it is even easier than making yogurt.

It involves placing kefir grains in a cup of water or milk and leaving it out a room temperature for 8-10 hours... super easy.

Kefir grains transform ordinary milk into a tart fermented drinkable yogurt that is one of the most probiotic-rich foods out there.

Find out more about Kefir-The "feel good beverage" here.

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