Products and Foods That Contain Lactobacillus plantarum

December 11, 2025 •

3 min read

Over 100 trillion microorganisms live inside the human gut, a complex ecosystem that plays a crucial role in overall health. Among the many beneficial bacteria, Lactobacillus plantarum is a notable strain widely recognized for its robust nature and numerous health-promoting properties. This article explores the various foods and products where this resilient probiotic can be found.

Quick Summary

This article outlines which fermented foods like sauerkraut, kimchi, and sourdough, as well as specific probiotic supplements, contain the beneficial bacterium Lactobacillus plantarum. It also contrasts the variability in food sources with the standardized dosage in supplements.

Key Points

Diverse Food Sources: Lactobacillus plantarum is found in many fermented foods, including sauerkraut, kimchi, and sourdough bread.
Vegetable-Based Ferments: Vegetables like cabbage and olives, when naturally brined and unpasteurized, are excellent sources of this probiotic.
Supplements Offer Standardized Doses: For consistent and targeted effects, probiotic supplements provide a guaranteed and often clinically researched count of L. plantarum.
Strain-Specific Benefits: Different strains of L. plantarum have specific, researched benefits, such as improving IBS symptoms (L. plantarum 299v) or supporting mood (L. plantarum PS128).
Vegan-Friendly Option: As L. plantarum is commonly found in vegetable ferments, it is an accessible probiotic for those following a vegan diet.
Natural vs. Standardized: Fermented foods provide a diverse microbial profile but with variable potency, while supplements offer a precise and high dose.

Fermented Foods Rich in Lactobacillus plantarum

Lactobacillus plantarum is naturally prevalent in many fermented food products, especially those of vegetable origin. Its ability to tolerate a wide range of temperatures and pH levels makes it a versatile and hardy fermenter, responsible for the characteristic tangy flavor in many of these foods.

Vegetable-Based Fermentations

L. plantarum thrives in plant-based environments, making it a key component in several popular fermented vegetable products. These items are excellent natural sources of the probiotic, though the amount can vary widely depending on preparation and storage.

Sauerkraut: This classic German dish, made from fermented shredded cabbage and salt, is a well-known source. For the highest probiotic content, opt for unpasteurized, refrigerated varieties.
Kimchi: A staple in Korean cuisine, kimchi consists of fermented cabbage and other vegetables, seasoned with spices like garlic and ginger. It is a fantastic source of L. plantarum and other lactic acid bacteria.
Pickled Vegetables: Fermented cucumbers and olives, made through a natural brining process, contain live L. plantarum cultures. It is important to distinguish these from pickles made with vinegar, which lack the live cultures.

Cereal and Grain Fermentations

Beyond vegetables, L. plantarum also plays a vital role in the fermentation of grains and cereals.

Sourdough Bread: The traditional method of making sourdough relies on a symbiotic culture of bacteria and yeast, often including L. plantarum. While high baking temperatures can kill some probiotics, the starter culture itself and products baked at lower temperatures may still retain some viable bacteria.
Ogi and Uji: These are traditional fermented porridges or puddings from Africa, made from grains like millet, maize, or sorghum. L. plantarum is one of the dominant microorganisms in their fermentation.

Fermented Dairy and Meat Products

While often associated with plant ferments, L. plantarum can also be found in certain dairy and meat products.

Cheese: Some fermented cheeses contain L. plantarum, though the specific types and amounts vary. Raw-milk cheeses have been identified as a source.
Fermented Sausages: Specific varieties of dry-fermented sausages, particularly those found in Mediterranean countries, are known to contain L. plantarum.

Probiotic Supplements Containing Lactobacillus plantarum

For those seeking a standardized, concentrated dose, probiotic supplements are a reliable option. These products typically contain specific, well-researched strains of L. plantarum.

Common Strains Found in Supplements

L. plantarum 299v: One of the most clinically studied strains, known for its ability to improve symptoms of irritable bowel syndrome (IBS) and its hardiness through the gastrointestinal tract.
L. plantarum DR7: A strain with evidence suggesting it helps reduce the frequency of upper respiratory tract infections and improves immune function.
L. plantarum PS128: A psychobiotic strain studied for its potential effects on mood and sleep quality.

Comparison: Food Sources vs. Supplements

It is important to understand the differences between obtaining L. plantarum from fermented foods and from supplements.


Feature	Fermented Foods	Probiotic Supplements
Source of Probiotics	Naturally occurring bacteria, often containing a diverse mix of strains.	Specific, well-defined, and concentrated strains.
Bacterial Count (CFU)	Highly variable and not standardized. Pasteurized versions have no live cultures.	Guaranteed number of colony-forming units (CFUs) listed on the label.
Health Benefits	Contributes to gut health through a variety of microorganisms and nutrients; less predictable outcomes.	Targeted, strain-specific effects supported by clinical studies.
Form	Part of a whole food, providing a range of nutritional benefits.	Capsules, tablets, or powders, often with added prebiotics.
Cost	Generally more affordable and part of a regular diet.	Can be more expensive, depending on the brand and formulation.

Conclusion: Making the Right Choice for Your Gut

Lactobacillus plantarum is a versatile and beneficial probiotic bacterium found in a wide array of fermented foods and specialized supplements. While fermented foods offer a natural and enjoyable way to introduce this and other beneficial microbes into your diet, supplements provide a standardized and concentrated dose for targeted health benefits. For those with specific health goals, such as managing IBS or supporting immune function, a supplement with a clinically studied strain like L. plantarum 299v might be more effective. Conversely, incorporating a variety of unpasteurized fermented foods, from kimchi to sauerkraut, provides a rich and diverse source of beneficial bacteria as part of a healthy diet. Consulting a healthcare professional can help determine the best approach for your individual needs. For more information on probiotic research, consider exploring scientific publications such as those found on the National Institutes of Health website.

Frequently Asked Questions

Lactobacillus plantarum is commonly found in fermented foods such as sauerkraut, kimchi, naturally fermented pickles, brined olives, some fermented cheeses, sourdough bread, and traditional fermented grains like Ogi and Uji.

While fermented foods are a great natural source of L. plantarum and other beneficial bacteria, the concentration is not standardized and can vary widely. Supplements offer a consistent and concentrated dose for more predictable results.

Yes, many of the best sources of L. plantarum are plant-based. These include fermented vegetables like sauerkraut, kimchi, and pickles, as well as fermented soy products like tofu and tempeh.

Naturally fermented pickles are brined in salt water, which allows beneficial lactic acid bacteria like L. plantarum to thrive. Vinegar-based pickles, however, are made with vinegar which halts the fermentation process, so they do not contain live cultures.

Traditional sourdough starter cultures do contain L. plantarum. However, the high temperatures involved in baking can kill these bacteria. The most reliable sources are often unbaked parts of the starter or products specifically designed to retain live cultures.

While yogurt is a well-known probiotic food, it is more commonly associated with Lactobacillus acidophilus and Bifidobacterium species. While some yogurts might be fortified with L. plantarum, it is not a traditional component and you should check the label to be sure.

Research has linked various strains of L. plantarum with health benefits such as improving digestive health (especially for IBS), boosting iron absorption, and supporting the immune system.