Foods High in Probiotics & Electrolytes

Fresh Tempeh

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Probiotics are healthy or "friendly" bacteria that help your digestive system function optimally, increase your immunity to infections, and help keep asthma, allergies and other inflammatory responses in check. Electrolytes are water-soluble charged ions that the body needs in certain concentrations to carry out important chemical reactions. They include potassium, sodium, calcium and magnesium. While there are not many foods that combine high levels of probiotics and electrolytes, many high-electrolyte foods also contain "prebiotics," which are elements that make the body's conditions favorable to the growth of healthy bacteria.

Dairy Products

Yogurt is perhaps the most well-known source of probiotics. Other dairy products containing healthy bacteria are buttermilk and kefir.

Fermented Cabbage

This includes sauerkraut and kim chi. Canned varieties, however, are usually pasteurized to preserve shelf life; pasteurization kills the friendly bacteria along with the harmful bacteria.

Fermented Soy Products

Soy products containing probiotics include tempeh and miso. Be aware that many soy products are not produced through fermentation and lack probiotic benefits.

Foods with Added Probiotics

As the benefits of probiotics have been discovered, manufacturers have added probiotics to many foods. Juices, chocolate bars, breakfast cereal and granola can all be found in probiotic varieties. Probiotic dietary supplements are also available. However, added probiotics and supplements are of questionable efficacy compared to foods that naturally contain them.

Spinach and Other Leafy Greens

Spinach is an excellent source of all types of electrolytes. Other greens such as kale, bok choy, swiss chard, and beet greens are also good sources. Leafy greens also contain prebiotics to help provide an optimal environment for the probiotics in your diet.

Nuts, Beans and Seeds

Lima beans, red beans, white beans, pinto beans, sunflower seeds, peanuts, almonds and hazelnuts are all high on the list of electrolyte-packed foods. Eat them in the most unprocessed form possible to obtain maximum nutritional benefit. Many types of beans, seeds and whole grains are also good prebiotic sources.


Bananas are infamous for being an excellent source of potassium. Other potassium-rich fruits and veggies include oranges, artichokes, acorn squash and tomatoes.