Dave wrote in to ask about the probiotic benefits of pickles. Probiotics are live bacteria that are good for you. They add to the diversity of microbiota in your gut, which results in better immune health, improved digestive health, and may even contribute to better moods and weight control.

Dave’s specific question was this:

Are all pickles created equal when it comes to probiotic benefit?

The answer is “no,” so let me clarify.

Fermenting is Key to Probiotic Foods

Foods with naturally occuring probiotics go through a fermentation process. Yogurt, for example, is fermented milk. During this process, live bacteria consume much of the lactose in milk, which gives yogurt its slightly sour taste. Cucumbers that are soaked in brine (a combination of salt and water) go through a similar fermenting process, using their own natrually present lactic acid bacteria. Similar to yogurt, this yields a sour taste.

Quick Pickling Isn’t the Same

In contrast, many store-bought pickles go through a quick pickling process, using vinegar instead of fermentation. They may taste good, but they lack the probiotic benefit.

Where to Find Probiotic Pickles and Other Foods

If you’re at the grocery store and want to find probiotic pickles or other foods like sauerkraut, kefit (a fermented milk drink), or miso (a soybean paste), head for the refrigerated section. Remember, these foods have live bacteria, so keeping them cool is key to preserving the bacteria. Another option is to shop local and check out the pickles at farmer’s markets which are beginning to open up again.

Check the Label

For pickles, looking at the label is key. If the jar contains vinegar, it is a quick pickle without the probiotic benefits. Instead look for words like “fermented” or “raw.” While pickles can contain a lot of sodium, the healthier, fermented pickles typically have less sodium, making them a better bet.