5 naturally probiotic foods

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Foods that have natural probioticsProbiotics are beneficial for our digestion and overall health. Fi Jamieson-Folland tells us how to get natural probiotics from our food.

Back in December, 1989, I realised I had a problem. You see, my dad had died very suddenly from a massive heart attack brought on partly by his inherited high cholesterol. It was such a shock, as he always seemed so healthy and fit from the outside.

I was tested shortly after his funeral and we found I had inherited the same thing: both very high cholesterol and a slight problem with my heart function. Doctors told me I’d be dead by the time I was 24 (I was 21 at the time) if I didn’t take medication every day for the rest of my life.

Well, I’m certainly still alive in my 40s – in fact I enjoy amazingly good health. And I’ve never taken medication, although I do realise there is a place for medicine where appropriate. Instead, my journey over the last 20+ years has led me to create a specific approach to health which has helped me to change my blood test results for the better.

As part of my journey, I discovered probiotics and recently I’ve had a lot of requests for natural sources of them, and fast ways to create your own probiotic-rich foods. So voila…

Fi’s top 3 tips for creating perfect, probiotic-rich raw dips

  • Include organic where you can. If that’s not possible, peel the skins of your veggies as this is where the majority of commercially used sprays accumulate.
  • Make your dips as green as possible, as they also alkalise (eating lots of darker leafy greens has helped me to increase my energy – and I already had a lot! It can literally alter the pH of our blood to be more alkaline, helping us to function at optimum levels)
  • Store any leftovers in a sealed, non-toxic container in the fridge where they can keep for 4 or so days. You can find toxin-free containers (meaning they don’t have chemicals inside them which could leak out into your food or the surroundings) in most supermarkets these days, and I use a brand that’s specifically BPA free. If I’ve made masses, I can usually freeze the extras, and they’re OK for several months. Bear in mind, the vitamins in your foods have a ‘lifespan’ so the longer you freeze them the less their levels of vitamins. (It seems that freezing your raw foods doesn’t necessarily cause harm, though – it’s more the heating of veggies/fruits that does.)

Probiotics-Power Dip

Why? I love to make this when I know my digestion has been working over-time and is a little unsettled. Maybe I’ve been travelling overseas, or eating out and it’s been a little challenging to find my ideal meal. It’s also great for gently cleansing your system – including your skin.

When? I enjoy this with carrot and cucumber sticks for lunch, or heaped on my evening salad.


Note ** indicates probiotic food source

  • 1 cup of roughly chopped green or red cabbage ** (also packed with vitamin C, and enzymes)
  • 5 small kale leaves**, washed and ripped in half (also alkalising)
  • 1 cup of de-stoned olives ** (go for the Greek, dark ones with no added preservatives – ideally they’re organic in brine or olive oil)
  • 1  cup of pumpkin seeds, pre-soaked in filtered water overnight, drained just before use
  • 50g organic tofu **
  • 3 tbsp karengo seaweed (see note below), presoaked in a little filtered water
  • 100-200ml filtered water
  • ½ to 1 tsp miso ** – to taste (high in natural probiotic cultures)
  • 3 olives ** de-stoned and sliced, to help your dip look even more beautiful
  • 1 sprig of parsley – to top it off.


Place the pumpkin seeds into the food processor and blend well with the S-blade. I like a little more texture in my food, so my bending time may be less than yours, if you prefer your dips smoother. Gradually add in the cabbage, kale and olives. Then your tofu, karengo and as the optional extra, the miso (if you like a slightly more salty flavour).

Finally, you can add the water according to the texture you prefer – more water if you like a less-dense paste.

Spoon your finished dip into your favourite bowl, and top off your masterpiece with olive slices and parsley.

Makes enough for several days of yummy munching – depending on your appetite!


  • I use 2 cups of pumpkin seeds if I’m wanting to ‘up’ my protein and iron.
  • Karengo and tofu are available from most health food shops.
  • Optional extra for a super-energy boost: I add a tablespoon of unhulled tahini (available from most good supermarkets and health stores) whilst I’m adding the seaweed.


Given the huge response we’ve had from Sweet Living readers wanting the free probiotic samples in my previous article on probiotics – and given how often I’m asked  how to create an even faster meal to help our gut health – it’s definitely time to share our ‘probiotic-booster’ raw green smoothie.

For your FREE copy of this ready-in-5-minutes recipe, just email me @ fi@fijamiesonfolland.com with ‘probiotic-booster’ in the subject line.

Happy feasting!

Fi Jamieson-Folland is a Lifestyle Consultant with over 20 years’ experience as a qualified osteopath, and health mentor.

Watch out for Fi’s website, coming soon

I’ve been teaching and sharing my system with others for over 2 decades. It’s made up of several key steps, including nutrition, a specific exercise plan I’ve created, including how we use our bodies at work, plus breathing techniques – just to name a few. I’ve reaslised it’s time to put together a specific website that’s rich in all the right areas to make the biggest positive impact on our health – I’ll keep you posted on progress!


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