If you’re looking for the best probiotics for women that aren’t supplements, you’re in the right place! Upset stomach, digestive problems, vaginal irritation, yeast infections–these issues are never pleasant to deal with. Luckily there’s something out there that can help with these common problems women face. And the answer lies within probiotics.

Probiotics are crucial in promoting a healthy gut and vagina by feeding our bodies “good” bacteria. These helpful bacteria, often found in fermented foods or supplements, help us maintain a diverse and balanced internal ecosystem.

Although probiotic supplements can be helpful, natural probiotics are readily available at most grocery stores. Keep reading for 9 of the best probiotics for women that aren’t supplements. 

9 of the Best Probiotics for Women That Aren’t Supplements

1. Sauerkraut

Sauerkraut–aka fermented cabbage–is loaded with tons of beneficial bacteria for women. This probiotic food rebalances bacteria in your gut and provides a first line of defense for fighting off parasitic toxins entering your stomach. Not to mention, sauerkraut’s potent probiotics also help maintain healthy populations of good bacteria in the vagina, which helps prevent common issues such as bacterial vaginosis and thrush. And not only is sauerkraut a great natural source of probiotics, but it also provides critical vitamins, minerals, and antioxidants that nourish your body.

Ways to eat sauerkraut

• Straight out of the jar
• On top of cooked bratwursts, kielbasa, or any spicy sausage
• In a Reuben sandwich: bread, sauerkraut, corned beef, and thousand island dressing

2. Yogurt

Yogurt is essentially fermented milk that contains thousands of good probiotics and bacteria for the body. In many cases, yogurt helps improve digestive issues, such as irritable bowel syndrome and diarrhea. And interestingly enough, lactobacillus, the probiotic bacteria found in yogurt, is also apparent in healthy vaginal flora. It’s no wonder yogurt is good for vaginal health!  

You’ll also find yogurt is a great source of protein, calcium, magnesium, vitamin B12, and key fatty acids. However, it’s important to note that not all yogurt contains vital probiotics. When choosing yogurt, look for the text “live and active cultures” on the packaging to ensure you get the benefits of this yummy treat.

Ways to eat yogurt

• Topped with fruits like strawberries and blueberries
• Mixed with oats and honey
• Added into a smoothie or muffins

3. Kombucha

Kombucha, a type of fermented tea, is a popular drink containing tons of probiotics. You can actually find up to one billion live probiotic cultures in quality Kombucha drinks. The natural probiotics in kombucha keep the “good” digestive bacteria in your gut healthy and plentiful. When it comes to vaginal health, kombucha drinks help maintain a vagina’s pH level; helping prevent yeast infections, UTIs, and unwanted odors. To some, kombucha is an acquired taste. Thankfully there are various brands and flavors out there, so if you don’t like one, there’s most likely a better option more suited to your taste buds.

Ways to drink kombucha

• Straight out of the bottle like a soda 
• Mixed into a fruit smoothie

4. Pickles

Not all pickles contain probiotics, but many do. When hunting down probiotic-filled pickles, you want to look for ones that have “fermented” and “unpasteurized” on the label. These often reside in refrigerated aisles. Eating fermented pickles is an excellent source of probiotics–thus helping protect your gut microbiome. A recent study even found that fermented pickles can reduce vaginal infection symptoms in women. 

Ways to eat pickles

• Plain and straightforward as a quick snack
• Chopped and added to an egg salad sandwich

5. Miso

This popular Japanese ingredient is essentially fermented soybean paste. You can find miso in soup, salad dressings, stir-fries, seafood dishes, and so much more. The amazing probiotics in miso help eliminate gastrointestinal diseases and restore gut health. That’s a big job for a little paste! A popular women’s health organization goes to say that miso is one of the best foods for helping vaginal candida (or yeast) infections. It even has other nutritional benefits like cardiovascular and immune-boosting properties. Many women love this natural probiotic because it tastes great and is easy on the stomach.

Ways to eat miso

• In a Japanese miso soup dish
• On a salad as dressing
• On top of ramen noodles

6. Natto

Natto is another type of Japanese fermented soybean with a high amount of probiotics. You’ll commonly see it in rice, noodles, and sushi roll meals. This powerful natural probiotic food protects the digestive system, and impressively enough, improves symptoms of irritable bowel syndrome. Eating natto is linked to other health benefits as well such as a decreased incidence of illnesses and a lower risk of death. Convinced you need some natto in the house yet? 

Ways to eat natto

• On top of steamed rice
• In miso soup

7. Tempeh

Tempeh is a fermented soybean product rich in probiotics, particularly Bifidobacterium. It’s an excellent source of protein and supports digestive and immune health.

Ways to eat tempeh

• Cook tempeh in stir-fries
• Add to salads or sandwiches
• Grill it as a meat substitute in various dishes

8. Kimchi

Kimchi is a traditional Korean dish made from fermented vegetables, primarily cabbage and radishes, with various probiotic strains. It supports digestive health and contributes to a healthy balance of gut bacteria.

Ways to eat kimchi

• Serve as a side dish
• Incorporate it into stir-fries
• Use it as a topping for rice bowls and tacos

9. Kefir

Kefir is a fermented milk drink that contains a diverse range of probiotic bacteria, including Lactobacillus kefiri. It offers potential benefits for gut health, immune health, and can help improve digestive issues and symptoms of irritable bowel syndrome.

Ways to eat kefir

• Drink kefir on its own
• Add it to smoothies
• Use it as a base for salad dressings

Benefits of Choosing Natural Probiotics Over Supplements

While supplements can be a convenient way to boost your probiotic intake, there are many benefits to choosing probiotics that naturally occur in foods instead. The experts at The University of Texas Cancer Center state that getting probiotic nutrients from food sources is the better option. Here are some other benefits of going natural.

Rich in Different Strains of Probiotics

Natural probiotic foods often contain a variety of different probiotic strains, such as Lactobacillus rhamnosus and Bifidobacterium lactis, which can offer a broader range of health benefits compared to many supplements that might focus on just a few strains.

Enhanced Gut Health

Incorporating natural probiotics into your daily diet can improve gut health by maintaining a healthy balance of gut bacteria. 

No Expiration Date Worries

Unlike dietary supplements, which can expire and lose potency, natural probiotic foods are generally consumed fresh, ensuring that the live microorganisms are active and effective. This can be crucial for maintaining their health benefits.

Better Absorption and Digestive Health

Natural probiotics come with prebiotic fibers and other nutrients that aid in their absorption and effectiveness. For instance, the fibers in fermented foods help probiotics survive stomach acid and reach the digestive tract, enhancing their positive effects on digestive health.

Improved Immune Health

Regular consumption of natural probiotics can boost immune function by fostering a healthy gut microbiome. This can help reduce the risk of infections and inflammation, contributing to a stronger immune system.

Reduced Risk of Digestive Issues

Natural probiotics can help alleviate digestive issues like symptoms of irritable bowel syndrome and inflammatory bowel disease. Foods like kombucha and natto are known for their ability to soothe the digestive system and promote a healthy gut.

Holistic Health Benefits

Natural probiotics offer a range of health benefits beyond gut health, including improved mental health, skin health, and weight loss. The good bacteria in these foods can positively influence the entire body, enhancing overall health.

Lower Risk of Adverse Effects

Since natural probiotics are consumed as part of a balanced diet, they are less likely to cause side effects compared to supplements, which can sometimes lead to digestive issues if not taken correctly. This makes natural probiotics a safer option for many people.

Cost-Effective and Accessible

Probiotic foods are often more affordable and accessible than high-quality probiotic supplements. You can easily find natural probiotic foods like yogurt, kefir, and pickles in most grocery stores, making it easy to incorporate them into your daily routine.

Research-Backed Benefits

Many probiotic foods have been studied extensively, with clinical trials supporting their benefits for gut health, immune health, and women’s health. This extensive research provides confidence in the efficacy of natural probiotics.

Why Some People May Need Probiotic Supplements

While natural is typically healthier, there are some people who may benefit more from probiotic supplements than natural probiotics. This depends on their specific health needs, lifestyle, and medical conditions. Here are several reasons why probiotic supplements might be preferable for certain individuals:

1. Targeted Health Concerns

Probiotic supplements often contain specific strains of probiotics targeted at particular health issues. For example, Lactobacillus rhamnosus and Bifidobacterium lactis are known to support gut health and digestive issues, while Lactobacillus reuteri is beneficial for vaginal health.

Example: 

Someone suffering from frequent urinary tract infections or bacterial vaginosis might benefit from a supplement containing targeted strains that support urinary and vaginal health.

2. Higher Potency and Concentration

Supplements can offer higher colony-forming units (CFUs), ensuring a more potent dose of probiotics compared to what is typically found in natural probiotic foods.

Example:

Individuals with severe digestive issues or those recovering from antibiotic treatments might require higher doses of beneficial bacteria to restore their gut microbiome effectively.

3. Convenience and Consistency

Probiotic supplements provide a convenient and consistent way to ensure daily intake of beneficial bacteria, especially for those with busy lifestyles or dietary restrictions.

Example:

People who travel frequently or have dietary limitations that make it difficult to consume probiotic-rich foods regularly can benefit from the consistency and convenience of supplements.

4. Clinical Evidence and Specific Strains

Many probiotic supplements are backed by clinical trials and research, providing evidence for their efficacy in treating specific conditions.

Example:

Supplements designed to support mental health, such as those containing specific strains like Lactobacillus plantarum, might offer proven benefits that are harder to achieve with diet alone.

5. Controlled Dosage

Supplements allow for precise control over the dosage of probiotics, which can be critical for managing specific health conditions.

Example:

Individuals with inflammatory bowel disease (IBD) or symptoms of irritable bowel syndrome (IBS) might need specific doses of probiotics that can be more accurately provided by supplements.

6. Special Health Needs

Some individuals have unique health needs that make supplements a better option. This includes those with compromised immune systems, pregnant women, or those with specific health conditions.

Example:

Pregnant women might benefit from probiotic supplements that support gestational diabetes and overall maternal health, with specific strains proven safe and effective for their condition.

7. Gut Microbiome Restoration

After taking antibiotics, the gut microbiome can be significantly disrupted. Supplements can help quickly restore a healthy balance of gut bacteria.

Example:

Patients recovering from bacterial infections treated with antibiotics may use supplements to restore their gut health more efficiently than through diet alone.

8. Allergy and Sensitivity Concerns

Some people may have allergies or sensitivities to certain foods that contain natural probiotics, making supplements a safer alternative.

Example:

Individuals with lactose intolerance may struggle to consume yogurt or kefir but can take dairy-free probiotic supplements without issue.

9. Chronic Health Conditions

Those with chronic health conditions, such as cardiovascular disease or autoimmune disorders, might require a consistent and reliable source of probiotics that supplements can provide.

Example:

Individuals with cardiovascular disease might benefit from specific strains like Lactobacillus reuteri that are available in supplement form and shown to support heart health.

Embracing Nature’s Balance

Surprised by some of these unexpected sources of the best probiotics for women that aren’t supplements? Fortunately, there’s no need to invest in expensive supplements when there are readily available all-natural options in your local grocery store. Probiotics from food offer a clean and effective solution to common digestive and vaginal problems many women face.

Try out some of these best probiotics for women that aren’t supplements, and use them to spice up your home meals. Now you know that a Reuben sandwich with sauerkraut, fruity yogurt bowl, and crunchy dill pickle egg salad are more than just yummy. By incorporating natural probiotics into your diet, you can support your gut and vagina health in a cost-effective, clean, and healthy way!