The Benefit: Kind of like a drinkable yogurt, kefir is a fermented dairy product that contains oligosaccharides, complex carbs, that feed beneficial bacteria. And keeping those tiny microorganisms content will help supercharge your immune system.
Healthy Tip: Keep your kefir cold—the live and active cultures are sensitive to heat—and be sure to avoid kefir with sky-high sugar content. Too much sugar damages your healthy intestinal flora.
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The Benefit: Like kefir, Greek yogurt also serves as a potent dairy-based probiotic, and also boasts 15 to 20 grams of protein per 6-ounce serving and amino acids that will jump-start your metabolism.
Healthy Tip: Some companies market “Greek style” yogurt products that are nothing more than regular yogurt containing additives like gelatin and milk solids to thicken the consistency. For true Greek yogurt, check the ingredients list. It should only read: Milk and cultures.
Learn more: 9 Foods that Boost the Immune System.
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The Benefit: Sauerkraut is really fermented cabbage, a preservation technique that far precedes modern-day refrigeration.
Healthy Tip: For true probiotic muscle, avoid canned sauerkraut, because it’s pasteurized, meaning the healthy bacteria is mostly killed off. Instead, make your own in a crock.
Dig Deeper: How to Make Sauerkraut
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The Benefit: A standby for centuries in Korean culture, this spicy fermented cabbage dish acts like a tonic for your gastrointestinal tract. A 2005 Seoul National University study found it’s so beneficial to the immune system that it helped speed recovery in chickens stricken with the virulent avian flu.
Healthy Tip: Add kimchi to organic mashed potatoes, rice, or salads if the distinctly sour, fizzy fare isn’t appetizing to you on its own.
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The Benefit: Artichokes are potent prebiotics, meaning they contain undigestible nutrients that help feed the beneficial bacteria growth within your digestive system. Think of them like a healthy meal for the helpful bacteria in your gut.
Healthy Tip: If artichokes don’t delight your taste buds, try other potent prebiotics like bananas, lentils, and asparagus.
The Benefit: With its naturally fizzy profile, this fermented tea serves as a healthy replacement for carbonated drinks like soda. Mildly tart and effervescent, kombucha is teeming with beneficial bacteria to coat your digestive tract. The fermentation process also creates healthy B vitamins that can activate energy.
Healthy Tip: This ancient, nourishing tonic has boosted immune systems for centuries; however, if you have certain digestive-tract diseases or candida, kombucha may aggravate symptoms because it’s considered a wild ferment and could contain irritating yeasts for susceptible individuals.
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The Benefit: While there’s debate surrounding the health benefits of soy, the truth is fermented soybeans contain an abundance of beneficial bacteria and isoflavones, which can protect against cancer and possibly halt the production of fat cells.
Healthy Tip: Look for organic miso soup to avoid harmful additives and genetically engineered soy, which has never been tested for long-term impact on human health.
Keep Reading: 11 Foods that Make You Smarter.
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