Must-Know: PROBIOTIC Sources You Might Have Missed



When it comes to incorporating probiotics, most of us would immediately think of the V and the Y milk drink. But let’s embrace the creative side, and seize the opportunity to explore the gem world of probiotics – for you only live once (YOLO). 

We will uncover EIGHT (8) sources of gut-friendly choices to add into your daily meals. Get ready to nourish your gut and enhance your well-being like never before! 

I. Yogurt

A fermented dairy product made by introducing strain of beneficial bacteria into milk. It has creamy, yummy texture and tangy flavour. Besides rich in probiotics, yogurt also provide calcium and protein to our body. 

II. Kefir

Kee-feer – compared to its’ cousin yogurt, may not be as popular or as commercialised in Malaysia. Almost similar in its tangy taste, compared to Yogurt, Kefir has a thinner consistency and one more secret. Shh~ Kefir has more probiotics than our beloved yogurt.  

Kefir can be enjoyed on its own, blended into smoothies, or used as a base for salad dressings and sauces. Yum~ 

III. Sauerkraut

Don’t mind if we call this the German version of Kimchi – without the red chilli. Some say it’s from Eastern Europe or even China, but that’s not our point today. 

“Sour-crowd” is a fermented cabbage side dish. It has a unique combination of crisp texture with slightly sour flavour and a hint of sweetness. You don’t really see much of them whilst grocery shopping in Malaysia. 

Still, when spotted – One can enjoy sauerkraut as a side dish, add it to sandwiches or wrap, or use it as a topping for grilled meats and salads. 

IV. Kimchi

We absolutely love this traditional Korean side dish – We could eat it everyday!

Kimchi is made from fermented vegetables, typically cabbage and radishes. It is spiced with garlic, ginger and chilli peppers to give the tangy and spicy flavours. 

V. Miso

A traditional Japanese seasoning made from fermented soybeans. Miso offers a unique savoury flavour profile with a pleasant combination of saltiness, umami and sweetness. 

There are many ways to incorporate Miso into your meals – e.g. soups, marinades or sauces, salad dressings, or miso mayo for sandwiches and wraps. 

VI. Natto

Another Japanese fermented soybean dish. It has distinctive and pungent aroma, along with sticky unique texture. Oh boy – One may take some time getting used to! Natto is often enjoyed as a breakfast or as a side dish in the Japanese cuisine. 

VII. Kombucha

As it has been gaining popularity, Kom-Boo-Cha is a fermented tea beverage with symbiotic culture of beneficial bacteria and yeast (AKA Scoby – not to be mistaken with Scooby Doo).  

Its’ refreshing and fizzy taste is a healthier alternative to those who can’t get their hands (and taste bud) off sugary soft drinks. We love Kombucha so much that our fridge is filled with them! 

VIII. Tempeh

Although this doesn’t appear in the dictionary of many, tempeh is a very popular choice among vegetarian and vegans. 

This plant-based protein source is made from fermented soybeans. It has a firm, chewy texture with a nutty but earthy flavour. As a versatile ingredient, you can marinate, grilled, stir-fried or incorporate tempeh into various dishes – such as salad, poke bowl or wraps.


It’s important to be mindful of the sugar and sodium content when consuming fermented or pickled food. Turn and learn the labels when necessary. 

Always enjoy everything in moderation and explore these varieties of options to maximize the potential benefits of these probiotic-rich food sources. 

If you have specific health concerns or complications, it is recommended to seek personalized guidance from a healthcare professional or registered dietitian who can provide tailored advice regarding your dietary needs.

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