11 Gut-Microbiome Superstars That Are Better Than Probiotics (and Where to Find Them)
3. Kefir — Fermented Dairy with Wide Microbial Variety
Kefir is a tangy fermented milk drink that typically contains a broader variety of bacterial and yeast strains than many single-strain probiotic supplements. Reporting from consumer outlets and fermentation experts notes that kefir can contain dozens of strains, offering a complex microbial blend that supports diversity in the gut (Yahoo, 2025). You can enjoy kefir as a daily beverage, swap it for milk in smoothies, or use it as a base for cold soups and dressings. One serving—about 1 cup—works well for most people, though those who are lactose intolerant often tolerate kefir better than milk due to the fermentation process. When shopping, choose refrigerated, unpasteurized (or minimally processed) kefir if you want live cultures; shelf-stable heat-treated kefir will have fewer viable microbes. Local dairies and many grocery chains carry refrigerated kefir in plain and flavored varieties—opt for plain versions to avoid excess sugar. People with dairy allergies should avoid milk-based kefir and consider water kefir or fermented coconut alternatives. As always, anyone with immune compromise should check with their healthcare provider before adding live-culture foods.
4. Sauerkraut & Kimchi — Lacto-Fermented Vegetables for Diversity
Lacto-fermented vegetables like sauerkraut and kimchi provide live lactic acid bacteria along with fiber and vitamins, which together encourage a diverse microbiome. These foods are made by fermenting cabbage and other vegetables, a process that yields a mix of microbes and acids that support digestion and slow-growing beneficial species. Enjoy small servings—one to two tablespoons daily as a condiment or side—with meals to add flavor and microbes without overwhelming the gut. For best results, look for refrigerated, unpasteurized varieties in the grocery store's refrigerated section or shop at farmer’s markets and specialty delis that offer fresh batches. Homemade fermentation is another option and lets you control salt and spice levels, but follow safe fermentation practices to avoid contamination. Be cautious if you have histamine intolerance or active digestive flares, since fermented foods can raise histamine for some people. Registered dietitians recommend introducing fermented vegetables slowly and pairing them with meals to ease tolerance while reaping their diversity benefits.
