Bacteria might not come to mind when you think of satisfying healthy food, but some germs deserve a place in your diet. Okay, hear us out before you scroll on. Probiotics — one type of bacteria and yeast found in foods and supplements — are known to offer a range of health benefits. Consuming probiotics can help keep “bad” bacteria at bay and bring balance to your gut microbiome.
This can have a ripple effect throughout your entire system: Your digestion may improve1, your immune system might get stronger2, you may notice a boost in your mental health3, and pesky skin conditions could clear up4 (bye-bye, acne!).
One of the best ways to feed your body with these friendly microorganisms is by adding fermented foods to your diet. These are ingredients that have been broken down using bacteria and yeast, which are consumed when you eat the food. Almost anything can be fermented, from vegetables to bread and even meat. However, unless you’re a pro at the process, it’s best to buy your probiotics at the store when starting out, rather than DIYing your own (though you can definitely start fermenting foods in your kitchen with a bit of research and the right materials).
Fermented, probiotic-rich ingredients are a great way to add some zing to your dishes, thanks to their signature sour flavor. To take things up a notch, try experimenting with some international fermented foods that might not usually make it to your plate. Go beyond your standard cup of yogurt (also fermented, FIY) and grab one of these sources of probiotics from around the world — we’ve narrowed down a few that you’ll likely find already stocked in your local grocery store or specialty food shop.
Kimchi (Korea)
Is Korean glass skin the result of a diet packed with kimchi? Honestly, we can’t say for certain, but it’s worth a try! Some stats suggest that over 90% of people living in Korea consume kimchi every day, and it’s common to have entire refrigerators devoted to the fermented food. The spicy staple is made of cabbage and other veggies, along with chili flakes, garlic, salt, and additional seasonings.
How to use it: In Korea, kimchi is often eaten as a side dish with rice or added to stews and other traditional recipes. However, you can also use it as a spicy condiment on hot dogs, eggs, noodles, sandwiches, bowls, and burgers. Try to avoid heating kimchi when possible, as high temperatures kill the beneficial bacteria.
Crème fraîche (France)
Crème fraîche translates to “fresh cream” in French, and it’s exactly what it sounds like. The ingredient is a fermented cream that’s thick and mildly tart, though not as tangy as sour cream. The first crème fraîche, believed to originate in Normandy, was produced by simply leaving cow’s milk out until it separated. Today, cultures are added to the cream to create its distinct flavor, though some products are pasteurized before hitting store shelves. If you want to reap the benefits of bacteria, make sure your crème fraîche lists live cultures on the label.
How to use it: Crème fraîche is a staple in many French refrigerators and can be used as a topping, mellowing out a dish’s strong or rich flavors. Place a dollop on desserts, soups, or fish. The cream can also be blended into dressings, egg dishes (such as quiches or even scrambled eggs), and baked goods, though cooking temperatures should be kept below 115 degrees Fahrenheit (46 degrees Celsius) to retain the probiotics.
Tempeh (Indonesia)
If you’ve visited Indonesia, or if you’re a fan of meat substitutes, you might already be familiar with tempeh. Tempeh is made using fermented soybeans, which are packed into cake-like squares. It might not look appealing at first glance, but the Indonesian food item has a unique nutty flavor and works as a perfect vehicle for sauces. On top of that, tempeh contains an impressive amount of protein, fiber, and B vitamins.
How to use it: In Indonesia, you might find tempeh served fried and crispy, covered in a savory-sweet sauce (look up recipes for tempeh goreng to make your own version at home). Tempeh also works well in stir-fries or marinated and roasted in the oven. Like with any probiotic-rich food, it’s best to keep cooking temperatures below 115 degrees Fahrenheit (46 degrees Celsius) when heating tempeh.
Surströmming (Sweden)
Fish with a side of probiotics — it might not sound appetizing, but that’s precisely what surströmming is. In traditional northern Swedish cuisine, herring is salted and fermented until it sours and, well, begins to get pretty pungent (google “smelly fish challenge” and you’ll find tons of videos of people eating — or not eating — surströmming). You can still find tins of the stuff on supermarket shelves in the Scandinavian country, though it’s not a food most locals eat on a regular basis.
How to use it: Given the fish’s odor, it’s best to eat it outdoors (perhaps on a sunny summer day, the Swedish way) or in a well-ventilated room. Pop the surströmming out of the can, remove any bones, and wrap it in flatbread with potatoes and butter. The flavor can take some getting used to, so add just a little surströmming to your bread at first.
Miso (Japan)
From breakfast to dinnertime, miso soup is a common item in traditional Japanese set meals. The soup’s base is — you guessed it — miso paste, made up of fermented soybeans, salt, and grains. The flavor is savory and tangy with umami notes, though the taste differs slightly depending on the paste’s color. Besides offering a healthy dose of probiotics, miso is thought to lower the risk of certain cancers, including breast cancer5.
How to use it: Miso soup is the classic route, but the fermented paste can also be used in stews, noodle dishes, and sauces. Miso is extremely versatile, and you can even find sweet-and-salty dessert recipes, such as cookies, starring the Japanese pantry staple. Just remember: The beneficial bacteria start to die at high temperatures, so cook with caution.
Kefir (Caucasus)
The Caucasus doesn’t get much love, so quick geography lesson: The Caucasus is a region between the Black Sea and the Caspian Sea, consisting of Armenia, Azerbaijan, Georgia, and part of Russia. This is where kefir, a type of fermented dairy, was born. Think of kefir as a creamy, drinkable yogurt beverage. Generations ago, kefir was used in Russian hospitals to treat ill patients, and today, it’s an everyday food consumed with breakfast or as a snack.
How to use it: Kefir is enjoyable as it is, sipped from the bottle or poured into a cup. Keep it around for those times when your digestion feels off or you’re recovering from a nasty hangover. If you want to get creative, try adding it to smoothies, salad dressings, or bowls of granola.
Kombucha (China)
Okay, disclaimer: No one’s entirely sure where kombucha originated, though it’s thought to have been invented in China before spreading to other nearby countries. No matter its exact origin story, kombucha is an easy and delicious way to work some probiotics into your diet. The drink is made of fermented green or black tea, creating a fizzy, slightly sour beverage. Bottles of the stuff can be found at grocery stores around the world, in a variety of flavors and often with added sweeteners to offset the acidic taste.
How to use it: Kombucha is great as it is, sipped alongside your go-to lunch or as a source of hydration on a hot day. However, be careful to not go overboard. If you start guzzling kombucha like it’s water, you might notice bloating, nausea, and other gastrointestinal symptoms due to its probiotic content.