12 Affordable Foods That Can Replace Expensive Probiotics

Probiotic supplements can be expensive, but you don’t have to break the bank to support your gut health. There are plenty of affordable foods that can do the job just as well, if not better. These relatively cheap and accessible foods outshine pricey probiotic supplements so you can boost your digestion without emptying your wallet.

Probiotic foods.Photo byShutterstock.

Sauerkraut

Sauerkraut isn’t just a hot dog topping; it’s a probiotic powerhouse. Made from fermented cabbage, it’s loaded with lactobacilli bacteria that support your gut health. Just make sure you grab the unpasteurized kind, as it retains all those good bacteria, or make your own red cabbage sauerkraut.

Tempeh

Tempeh is more than just a protein-packed soy product. Thanks to its natural fermentation process, it’s filled with beneficial microbes. Perfect for vegetarians and vegans, it’s a flexible ingredient that can easily replace meat in your meals.
It's best when you add some flavor to its otherwise bland taste such as in this marinated crispy baked tempeh recipe.

Pickles

Fermented pickles (or any naturally fermented vegetable) are a crunchy, tangy way to add probiotics to your diet. Unlike regular vinegar-based pickles, these are fermented in a saltwater brine, which helps beneficial bacteria thrive. Snack on them, add them to a charcuterie board or throw them in a salad or sandwich.

Fermented red cabbage.Photo byGina Matsoukas/Running to the Kitchen

Yogurt

Yogurt is a familiar and easy way to get your probiotics. Made through fermentation, it’s packed with friendly bacteria like Lactobacillus. Whether you enjoy it for breakfast or as a snack, it’s an easily attainable option that supports digestive health.

Kimchi

Kimchi, the spicy Korean dish, is a fantastic source of probiotics. This fermented cabbage is full of lactobacilli and other beneficial bacteria. It’s not just great for your gut, but it adds a burst of flavor to any meal like ramen or a stir fry.

Miso

Miso is a staple in Japanese cooking. Made from fermented soybeans, it's rich in probiotics. Its savory taste can take the flavor of soups, sauces, and even marinades to the next level.

Kombucha

Kombucha is the fizzy, fermented tea that’s taken the health world by storm. Its fermentation process creates a colony of bacteria and yeast, turning it into a gut-friendly drink. It’s a refreshing alternative to sugary sodas when you're craving bubbles.

Cheese

Certain cheeses, especially aged ones like Gouda, Cheddar, and Swiss, are hidden gems of probiotics. Made with fermenting bacteria, they not only taste amazing but also provide your gut with healthy bacteria.

Miso paste.Photo byGina Matsoukas/Running to the Kitchen

Kefir

Kefir is like yogurt’s tangy, probiotic-rich cousin. This fermented milk drink is packed with even more bacteria, making it a powerful option for gut health. Enjoy it as a drink, in smoothies, or even in salad dressings. Kefir salad dressing or kefir ice cream are great ways to enjoy this probiotic food.

Sourdough Bread

Sourdough bread is a delicious way to add probiotics to your diet. The fermentation process creates beneficial bacteria, making it easier to digest than regular bread. It’s perfect for sandwiches and toast. If you keep a sourdough starter, you can even reap the probiotic benefits by using the discard in different ways besides baking bread.

Gochujang

Gochujang is a Korean fermented chili paste that's both spicy and probiotic-rich. Made by fermenting soybeans with chili peppers and rice, it adds a kick of flavor and a dose of good bacteria to dishes.

Natto

Natto is a traditional Japanese food made from fermented soybeans, rich in probiotics like Bacillus subtilis. It’s known for its unique flavor and can be enjoyed with rice, soy sauce, and toppings like mustard and green onions.