14 gut-healthy probiotic snacks that aren’t yogurt
Yogurt might as well be the mouthpiece for gut health. Bursting with live, active cultures – probiotics or good bacteria – the classic breakfast staple can keep your gastrointestinal system running smoothly.
In fact, eating probiotics can shorten bowel transit time (how long it takes for things to travel all the way through) and improve stool consistency, according to an October 2020 study in the Journal.Clinical Nutrition.Researchers found that people who consumed multiple strains of probiotics also had less bloating.
But there is only a limited amount of yogurt that a person can pour into. The good news is that probiotics are found in all kinds of delicious foods, and especially with the development of strains that can be added to shelf-stable foods, we’re seeing them more and more in grocery stores. Fermented foods that naturally contain probiotics (think: kombucha, sauerkraut, kefir) are also increasingly on grocery store shelves these days.
So if you’re looking to boost or diversify your probiotic intake, consider one of these probiotic snacks, none of which are yogurt.
1. Good Culture Cottage Cheese, Classic Low Fat
- Per serving: 120 calories, 3 grams of fat (2 grams of saturated fat), 460 milligrams of sodium, 3 grams of carbohydrate (0 grams of fiber, 3 grams of sugar, 0 grams of added sugar), 19 grams of protein
This creamy cottage cheese is made from five simple and recognizable ingredients: skim milk, whole milk, cream, sea salt and the live, active cultures Lactobacillus Paracasei. There are no thickeners or emulsifiers, and at 19 grams per serving, it’s a solid source of protein too.
2. Health-Ade Plus Belly Reset
- Per serving: 60 calories, 0 grams of fat, 0 mg of sodium, 16 grams of carbohydrates (0 grams of fiber, 14 grams of sugar, 12 grams of added sugar), 0 grams of protein
Yes, kombucha is a great source of probiotics, and this particular strain from Health-Ade takes it up a notch. They added 6 billion CFU of probiotics to each bottle, along with ginger and pineapple, two foods that help relieve bloating.
3. Kite Hill DIPS Tzatziki
- Per serving: 30 calories, 2 grams of fat (0 grams of saturated fat), 75 milligrams of sodium, 2 grams of carbohydrates (0 grams of fiber, 0 grams of sugar), 1 gram of protein
Upgrade your favorite dip into one that also offers live and active cultures with this non-dairy option made from almond milk. If you are looking for other dip flavors, Kite Hill also makes Tzatziki and Ranch dips.
4. Wildbrine Beetroot & Organic Kraut Cabbage
- Per serving: 10 calories, 0 grams of fat, 280 milligrams of sodium, 2 grams of carbohydrates (
Earthy, sweet beets (plus a bit of fresh pear) balance the sauerkraut tang in this raw, fermented sauerkraut. Look for it in the refrigerated section of the grocery store and serve it cold – heating the kraut will kill the probiotics.
5. Moderately spicy Sunja Kimchi
- Per serving: 10 calories, 0 grams of fat, 90 milligrams of sodium, 2 grams of carbohydrates (1 gram of fiber, 1 gram of sugar, 0 grams of added sugar), 0 grams of protein
The crunchy cabbage, carrots and red pepper are spiced up with the addition of crushed red pepper followed by fermentation. As with sauerkraut, be sure to keep the kimchi in the refrigerator and serve it cold, as the heat while cooking will destroy the probiotics.
6. CORE Bar Peanut Butter Chocolate
- Per serving: 220 calories, 10 grams of fat (2.5 grams of saturated fat), 160 milligrams of sodium, 31 grams of carbohydrate (7 grams of fiber, 9 grams of sugar, 0 grams of added sugar), 7 grams protein
This chilled bar not only adds probiotics to your diet, it also provides prebiotic starch – the food that feeds the good bugs on your GI. The first ingredient is whole grain oats and each bar has high amounts of fiber and filling protein in a snack size serving. Other flavors include peanut butter and blueberry banana kernel.
- Per serving: 20 calories, 0 grams of fat, 5 milligrams of sodium, 5 grams of carbohydrates (0 grams of fiber, 4 grams of sugar, 0 grams of added sugar), 0 grams of protein
At just under 2 fluid ounces, the base of this wellness shot is apple cider vinegar. The second ingredient is probiotics – and you will get 1 billion CFU in every intake. Aloe vera juice, ginger juice, lemon juice, and coconut water complete the drink’s flavor profile.
8. Uncle Matt’s Orange Defense Turmeric & Probiotics Orange juice
- Per serving: 170 calories, 0 grams of fat, 0 milligrams of sodium, 38 grams of carbohydrates (2 grams of fiber, 36 grams of sugar, 0 grams of added sugar), 3 grams of protein
Sometimes you just need a liquid snack to get through that midday crisis. A single serving of Uncle Matt’s Orange Defense provides 1 billion CFU of proprietary GanadenBC30 probiotics. You also get a good dose of turmeric and vitamin C.
9. Lifeway Plain Low Fat Kefir
- Per serving: 110 calories, 2 grams of fat (1.5 grams of saturated fat), 125 milligrams of sodium, 12 grams of carbohydrate (0 grams of fiber, 12 grams of sugar, 0 grams of added sugar), 11 grams protein
The creamy and tangy milk drink contains 12 different probiotic strains. According to a February 2020 review in the newspaperNutrients, Regularly drinking kefir has the potential to help lower cholesterol and soothe inflammation. If nature is too tangy for you, Lifeway has plenty of other flavors, from fruit infusions to sweet s’mores. Just watch out for the sugar in them.
10. KIND Apple Cinnamon Probiotic Breakfast Bar
- Per serving: 210 calories, 7 grams of fat (0.5 grams of saturated fat), 110 milligrams of sodium, 33 grams of carbohydrates (4 grams of fiber, 10 grams of sugar, 8 grams of added sugar), 3 grams protein
You get two breakfast bars in a single serving, plus 28 grams of whole grains and 500 million CFU probiotic cultures. If apple and cinnamon isn’t your flavor, KIND Probiotic Breakfast Bars are also available in Peanut Butter and Cranberry Orange Dark Chocolate.
Buy it:Amazon.com;Price:$ 17.99 for 12 bars
11. Apricots probiotics Mariani
- Per serving: 120 calories, 0 grams of fat, 30 milligrams of sodium, 29 grams of carbohydrates (4 grams of fiber, 17 grams of sugar, 0 grams of added sugar), 1 gram of protein
Dried fruits with added probiotics are new to us, but we’re here for it. Plus, the fruit’s natural fiber means you get a prebiotic in your snack as well. Remember, prebiotics are the fuel for the good bugs in your gastrointestinal system.
12. Shot of farm-grown apple cider vinegar
- Per serving: 5 calories, 0 grams of fat, 70 milligrams of sodium, 1 gram of carbohydrates (0 grams of fiber, 0 grams of sugar), 0 grams of protein
This 16 pack is split with flavors of apple cinnamon and ginger and turmeric. Both are made with leftover sauerkraut brine (that’s where probiotics come from) and apple cider vinegar. The remaining ingredients – like ginger, turmeric, and black pepper or cinnamon and apple – vary depending on the flavor of the shot. This brand also makes ginger beet and dill garlic flavors.
Buy it:Amazon.com;Price:$ 49.99 for 16
13. Vegan Rob’s Probiotic Cauliflower Puffies
- Per serving: 140 calories, 8 grams of fat (1 gram of saturated fat), 160 milligrams of sodium, 17 grams of carbohydrates (2 grams of fiber, 1 gram of sugar), 3 grams of protein
These puffs will absolutely satisfy your craving for salty and crunch and although there really isn’t much cauliflower in it. Cauliflower powder is the third ingredient while the first ingredient is whole grain gluten free.
Buy it:Walmart.com;Price:$ 37.60 for a pack of 12
14. Organic applesauce from the north coast + sachets of probiotic strawberries
- Per serving: 50 calories, 0 grams of fat, 10 milligrams of sodium, 13 grams of carbohydrates (2 grams of fiber, 9 grams of sugar, 0 grams of added sugar), 0 grams of protein
Applesauce, strawberry puree, and probiotics (in this case Bacillus Coagulans) equate to a fruit snack for kids and adults in a no-mess squeeze bag, to go.