| Yoghurt (live cultures) |
One of the most widely available; choose 'live' or 'active cultures' |
| Kefir (fermented milk) |
Often a broader range of strains than yoghurt; water kefir is dairy-free |
| Kimchi |
Fermented Korean cabbage; may contain Lactobacillus species |
| Sauerkraut |
Fermented cabbage; must be unpasteurised to contain live bacteria |
| Miso |
Fermented soybean paste; also a source of enzymes and B vitamins |
| Tempeh |
Fermented whole soybean; also a complete protein source |
| Natto |
Fermented soybeans; rich in vitamin K2 and beneficial bacteria |
| Kombucha |
Fermented tea; contains a variety of yeasts and bacteria |
| Fermented pickles (brine) |
Must be salt-brined, not vinegar-pickled, for live cultures |
| Raw apple cider vinegar |
Unfiltered and unpasteurised; contains the 'mother' culture |
| Certain hard cheeses |
Gouda, cheddar, mozzarella and cottage cheese may contain live cultures |
