Look for "live and active cultures" on labels

When buying any fermented food, check for labels stating "live and active cultures," "naturally fermented," "raw," or "unpasteurized." Avoid products listing vinegar as an ingredient (pickled, not fermented) or sold at room temperature without refrigeration.

Why It Works

Many commercially sold "fermented" products are pasteurized after fermentation to extend shelf life, destroying the live microorganisms. Shelf-stable sauerkraut, jarred pickles, and heat-treated yogurt lose their probiotic benefits. Even inactive microbes may provide some benefit through fermentation metabolites, but live cultures are the primary advantage.

Tips

• Refrigerated section = more likely to contain live cultures than shelf-stable aisles
• "Made with cultures" is not the same as "contains live cultures" — the cultures may have been killed during processing
• Some brands list specific strains on the label, which indicates higher quality control
• Farmers' markets often have locally fermented products with guaranteed live cultures