10 Probiotic-Rich Foods for Kids

Probiotics are important for kids! They are good bacteria that are essential in keeping your child's gut microbiome healthy. They help with digestion, support a healthy immune system, and promote growth and development. Here are 10 probiotic-rich foods that your kids will love and actually eat.

But before we get started, if you want an in-depth guide about everything on probiotics for kids, including the benefits, safety, and dosage, then read our probiotics for kids guide here.

Good? Let's dive right in!

10 Probiotic-Rich Foods for Kids


Children from all over the world love yogurt. It is a probiotic-rich food that contains probiotics such as lactobacillus and bifidobacteria. Yogurt also includes milk, a probiotic-rich food in its own right.

It boasts an impressive probiotic content of about 1 billion CFU per cup of plain nonfat yogurt (the probiotics will be even higher in plain whole milk yogurt). That's the same probiotic content as you'll find in 2 cups of kefir or 4 ounces of hard cheese.

Do not give your child flavored yogurts that contain added sugar. When shopping for plain yogurt with no added sugars, opt for organic to be sure it's free of extra chemicals.

Plain probiotic-rich yogurt is also healthier than sugary yogurts that contain probiotics.

Pro Tip: You can use probiotic-rich yogurt as a replacement for sour cream in recipes.


If your child likes yogurt, then they will also love kefir! Kefir is a cultured dairy product that has been consumed for many centuries and originated from the Caucasus Mountains. It is made by fermenting kefir "grains" in milk, which are comprised of yeast and bacteria, including lactobacillus. Kefir is higher in probiotics with about 10 probiotics per cup (plain, nonfat)

Kefir is also well tolerated for people with lactose intolerance. It can be mixed with breakfast for a healthy smoothie or served alone.

Pro Tip: When shopping for kefir, choose organic milk over cow's milk to avoid GMOs. You can also make probiotic-rich kefir at home!

Cottage Cheese

Cottage cheese is a probiotic-rich food that is good for your child's gut health. It also includes milk, a probiotic-rich food in its own right. Plus it's high in calcium which is good for strong bones!

Pro Tip: check package labels to make sure it contains live cultures. You can mix it with fruits or walnuts for a yummier taste.


Sauerkraut is another fermented cabbage just like kimchi. It's a 4th-century B.C. delicacy that's fermented with lactic-acid bacteria, which means it's beneficial for keeping your digestive system in check. You'll also receive fiber and immune-boosting compounds.

Pro Tip: Most store-brand sauerkrauts don't include probiotics, so check for ones that are fermented naturally.


Kimchi is a probiotic-rich food that originates from Korea. It is made by fermenting vegetables, such as cabbage.

It's not only rich in probiotics, but also rich in vitamins A, C, K, B6, folate, and iron

Pro Tip: Kimchi can be a bit spicy, so introduce it to your kid in little quantities over time.

Sourdough Bread

Sourdough bread is made with fermented dough that contains probiotics and lactic acid thatโ€™s naturally present in flour to leaven the bread, is one of the best probiotic foods for kids.

Pro Tip: You kid may not like the taste at first. You can spice things up by spreading butter, peanut butter, avocado, or fresh jam.


Pickles are probiotic-rich foods that originate from cucumbers. They boast an impressive probiotic content of about 1 billion CFU per cup. But with all fermented vegetables, look out for the ones that are fermented naturally.

Pro Tip: Make sure your child eats pickles that are not loaded with sugar and vinegar (that's bad for teeth).


Miso is a traditional Japanese condiment prepared from rye, beans, rice, or barley that has been fermented.

The three main varieties of miso are:

  • red: This miso has a particularly rich flavor due to the fact that it has been fermented for a longer period of time than other types of miso.
  • white: White miso has a milder, sweeter flavor than other varieties, as well as a lighter hue.
  • yellow: Yellow miso is earthy and mild, made from soybeans that have been fermented with barley.

Whichever miso you prefer, they are all packed with probiotics for a healthy gut.

Pro tip: Make miso soup, a miso dressing, or pecan-miso butter and jelly sandwiches with a dollop of miso spread on whole-grain crackers or bread.

Sour Cream

Did you know that sour cream is a probiotic-rich food? Sour cream is a fermented dairy product prepared by adding pasteurized cream to lactic acid bacteria. The cream thickens and gains a sour flavor as a result of the bacterial action.

Pro Tip: Use sour cream as a condiment on top of potatoes, nachos, or chicken tortilla soup. It can also be an ingredient in dips, salad dressings, deviled eggs, and various vegetable salads


Tempeh is a traditional soy product originally from Indonesia. It's made from cooked, fermented soya beans and is a popular meat alternative. The beans are left to ferment until they solidify into a cake-like structure, a process that takes a few days. Tempeh is rich in probiotics.

Tempeh is not commonly sold in supermarkets, but it can be bought in health food stores or on the internet. You can also make it at home if you choose.

Pro tip: Tempeh also doubles as a prebiotic - food that makes probiotics grow in the body. Homemade tempeh should be cooked before eaten.

What about prebiotics?

Prebiotics are foods for probiotics. So, it's essential you add them to your child's diet too. A few examples of prebiotics include:

  • Asparagus
  • Beetroot
  • Nectarines
  • Garlic
  • Sweetcorn
  • Grapefruit
  • Watermelon
  • Apples
  • Onions

What about probiotic supplements?

Supplements should never take the place of real foods. But we both know that kids have their days, and on some days they won't be as willing to eat. This is where supplementation can help.

Plus the truth is most of these fermented foods sit on the shelf a long time before you buy them. So what is your guarantee that the "live cultures" are still alive even though it says so on the bottle?

A smart step is to add supplements to your kid's diet from time to time.

At Privinta we have done all research and legwork to bring you and your kid the best probiotic gummy. Each gummy contains 2.5 Billion CFUs of Bacillus coagulans (probiotics) which will help your kid with a balanced tummy and gut health.

Our probiotic supplement for kids is 100% natural and free from allergens. You can be sure your child is getting the best there is.

Plus it comes in strawberry and orange flavors that your kid will love. Support your child's gut microbiome, go here to shop your probiotic gummy now!