Although eating fresh, local, and seasonal foods will always be the most ideal option, it’s not always realistic. Be it climate, accessibility, or budget, there are many reasons why keeping a well-stocked pantry of non-perishable foods is a good idea. Fortunately, there are plenty of healthy options to choose from that can help to make eating well a whole lot easier, you just need to know what to look for. Here is a list of healthy non-perishable food items that you can add to your pantry today.

What are non-perishable foods?

Non-perishable foods are packaged, shelf-stable foods that can be stored at room temperature for extended periods of time without spoiling. Non-perishable food items typically have an expiration date of months, if not years, and commonly include foods that are canned, dried, or dehydrated.

Having a supply of non-perishable foods at home is not only a good idea for emergency situations but keeping these foods on hand will ensure that you always have something to cook, whether you made it to the grocery store or not. Although some non-perishable foods are packed with preservatives, additives, and other unhealthy ingredients, there are many healthy non-perishable foods available that can help save you time and money.

List of Non-Perishable Food Items

Here is a list of 14 of the healthiest non-perishable foods that can easily be stored in the pantry for months or years to come.

1. Dried Beans, Lentils & Chickpeas

Both beans and lentils are inexpensive to buy and simple to prepare. Canned beans and lentils have a shelf-life of 2 to 5 years, while dried beans and lentils can easily be stored for 10 years or more. (1) Both beans and lentils are good sources of fiber and vegetarian protein and are versatile ingredients that can be made into soups, stews, salads, burgers, and dips.

2. Canned Tuna, Salmon & Sardines

They may not be the sexiest foods, but canned tuna and other seafood products are great sources of protein and are incredibly nutrient-dense. In fact, a 100-gram serving of sardines contains 24 grams of protein, 68% of your daily value of vitamin D and 149% of your daily value of vitamin B12. (2) Canned seafood can be eaten on its own, made into sandwiches, or added to a salad, casserole or pasta dish for a boost of protein. To ensure you are getting the healthiest canned seafood, be sure to avoid options packed in vegetable oil and choose brands packed in water or olive oil.

3. Nuts, Seeds & Butters

Although raw nuts and seeds have a shorter shelf life than some other non-perishable food items, commercial nut butters and seed butters can easily last for up 9 months when stored in the pantry, while natural nut butter can last up to 3 months. (3) From peanut butter to almond butter to tahini, nut and seed butters are good sources of healthy fats and moderate sources of protein that can be used as a condiment, in dressings, in sauces, or as a simple snack. Be sure to look for brands that contain no added sugars or preservatives; although they may not last as long, they are much better for you.

4. Dried Fruits

Because fresh fruit goes bad so quickly, stocking up on dried fruit, such as raisins, dates, and apricots, is a great way to keep fruit on hand without worrying about spoilage. Although dried fruit is a more concentrated source of natural sugar than fresh fruit, they remain good sources of fiber and nutrients, and a little bit goes a long way. Dried fruit can be consumed as a snack, on its own, or in trail mix, and can also be rehydrated and added to baked goods or savory dishes such as stews. Generally speaking, when stored properly in an airtight container, dried fruit can be kept in the pantry for up to 1 year. (4)

5. Dried Vegetables

In addition to dried fruit, dried vegetables are another healthy non-perishable food item that can be stored in the pantry for multiple months or years. (5) “Dried” vegetables are typically dehydrated vegetables that can be reconstituted with the addition of water, broth, or liquid. Although there are many different types of dried vegetables, some of the more popular included dried tomatoes, dried mushrooms, and dried peppers, which can be added to dips, pasta dishes, soups, and stews or used in savory bread and baked goods.

6. Rice, Oats & Other Whole Grains

Whole grains, such as rice, oats, quinoa, and barley, have a much longer shelf-life than other carbohydrate sources, making them a great addition to a healthy non-perishable pantry. Not only are whole grains good sources of fiber but they are incredibly versatile and can be used in both sweet and savory dishes. If stored properly in airtight containers, whole grains will keep for up to 6 months on a cool, dry pantry shelf or up to a year in the freezer, while flours and meals will keep for 1 to 3 months on a cool, dry pantry shelf or 2 to 6 months in the freezer. (6)

7. Canned Tomatoes & Tomato Sauce

Canned tomatoes, tomato pastes, tomato sauces, and pasta sauces are all great additions to a healthy non-perishable food list. Not only are tomatoes a staple ingredient in any good pasta dish, but they made a great base for a soup or stew as well. In addition to canned tomatoes, canned vegetables such as beans, corn, peas, and carrots are versatile ingredients for quick and easy meals and can easily last for 2-5 years when stored at room temperature. (7)

8. Pasta & Noodles

Although they often get a bad rap, pasta and noodles can most certainly be included in a healthy diet and added to the list of healthy non-perishable food items. Be it traditional wheat noodles, rice noodles, or buckwheat noodles, noodles are an inexpensive and versatile ingredient that has been used across cultures for thousands of years. Not only can these items be stored at room temperature for up to 2 years but they can be served hot or cold in dishes for breakfast, lunch, or dinner. (8) When buying pasta, be sure to read the ingredients and opt for versions made with flour, water, and/or egg, and that’s it.

9. Dried Meat & Fish

Meat preservation is an age-old practice used for centuries to help meat from spoiling. Drying meat and seafood helps to remove moisture and inhibit the growth of microorganisms, slow enzymatic activity, and prevent the oxidation of fatty acids that promote rancidity. (9) When naturally preserved through curing, dried meats and seafood are able to retain their vitamins and minerals without the addition of additives and preservatives. Both dried meat and fish can be consumed on their own or rehydrated and cooked into various dishes.

10. Pickled & Fermented Vegetables

In addition to canned and dehydrated vegetables, pickled and fermented vegetables are also healthy non-perishable food items. Much like curing meat, pickling and fermenting foods is a traditional method of preservation that was used across cultures before the advent of refrigeration. Traditionally fermented foods, such as sauerkraut, kimchi, and fermented vegetables, are a natural source of beneficial probiotic bacteria and, when canned or bottled, can easily be stored in the pantry at room temperature for 3-5 years. (10)

11. Olive Oil

Let’s get real, a well-stocked pantry without a good cooking oil is of little use. Fortunately, olive oil can be used for just about any cooking method making it a true kitchen essential. Although all cooking oils (olive oil included) do expire, if stored properly they can keep unopened for up to 18 to 24 months. To ensure you maximize the shelf-life and nutritional value of your olive oil, opt for brands in dark, glass bottles and store them in a cool, dark area of your pantry.

12. Honey & Maple Syrup

You might be wondering why honey and maple syrup make the list of healthy non-perishable foods but these natural sweeteners are both sources of trace minerals and contain health-promoting properties. Unlike refined sugar, maple syrup contains many trace minerals including manganese, zinc, and iron, while honey is well known for its natural anti-bacterial and anti-microbial benefits thanks to its antioxidant properties. (11)(12)(13) Unopened, raw honey will keep indefinitely, while 100% pure maple syrup will keep for 1 year unopened in the pantry, 1 year opened in the refrigerator, and indefinitely in the freezer. (14)

13. Dried Herbs, Spices & Salt

The downside of many non-perishable food items is that they lack flavor, so keeping a pantry well stocked with dried herbs and spices is a great way to ensure that you can easily add a quick boost of flavor. Although herbs and spices do lose their flavor over time and don’t last forever, whole spices will stay fresh for about 4 years, ground spices for about 2 to 3 years, and dried herbs for 1 to 3 years. (15)  Real salt without additives, such as rock salt or sea salt, is an essential source of nutrition to any whole foods diet, providing essential minerals and electrolytes, and will never go bad. (16)

14. Dark Chocolate

Ok, I couldn’t write this list without including everyone’s favorite food; chocolate. While milk chocolate does have a shorter shelf life due to the addition of milk, about half the time, unopened and stored properly, dark chocolate can last up to 2 years. (17) Although less of a ‘health food’ and more of a treat, dark chocolate, 80% or more, does contain minerals and antioxidant properties, making it a great addition to any non-perishable foods list.

The Bottom Line

While fresh foods can go bad quite quickly, there are many healthy non-perishable food items available today. From whole grains to dried beans to canned fish, these non-perishable foods can be used daily to create delicious and healthy meals, while saving time and money. So, whether you are stocking your own pantry or donating to a local organization, these items are a great addition to any grocery list.

You might be surprised to learn that there is a war of bacteria going on inside your body, specifically your gut, and it’s important that you do what you can to help the good guys win. These oh-so-important beneficial bacteria have been shown to benefit overall health, as well as digestive health, mental health, and immune health, and help to manage weight. Fortunately, probiotics can be found in many common grocery store foods, you simply need to know what to look for. From yogurt to sauerkraut to kombucha, here is a list of healthy probiotic foods that you can add to your diet today.

What are Probiotics?

Probiotics are living microorganisms, including bacteria and yeast, that are found within the body’s gut microbiome that is beneficial for health. The word probiotic is the compound of two words; pro meaning “in favor of”, and biotic meaning “life”, defining probiotics as life-promoting. Generally speaking, there are two types of bacteria; good bacteria and bad bacteria, and probiotics are a form of good bacteria that help to support digestion, immune health, and overall health ^{(1, 2)}.

Historically, probiotics have been a part of traditional diets, generally consumed from fresh foods from good soil and by fermenting foods to keep them from spoiling. While this is less common today in the standard North American diet, probiotics can still be found in many common foods on grocery store shelves.

What are Probiotic Foods?

Probiotics are naturally found in fermented foods. Fermentation is the chemical process of breaking down sugars in foods (by bacteria and yeast) to preserve them for longer periods of time. This natural process of fermentation produces probiotic bacteria, however, it is important to note that not all fermented foods contain probiotics. The reason for this is that fermentation can take place via different processes and produce different outcomes – only the right component will produce probiotics and probiotic foods. For example, the fermentation process used to make beer uses yeast (which is not bacteria) and the acid in beer essentially counterbalances the effects of the fermentation, not to mention the sugar and alcohol.

Fortunately, finding fermented and probiotic foods is much easier than you may think. In fact, many traditionally fermented foods continue to line our grocery store shelves today.

List of Probiotic Foods

Here is a list of probiotic foods that are good for you and easy to find.

1. Yogurt

Yogurt is one of the most common and popular probiotic foods. Commercial yogurt is made by adding two strains of bacteria, Streptococcus thermophilus, and Lactobacillus bulgaricus to milk, which helps to thicken the milk via the lactic acid that’s produced by the bacteria, however, although these are forms of bacteria, they do not have the same health benefits of live probiotics. Unfortunately, not all yogurt in the grocery store is traditionally fermented. Therefore, when shopping for yogurt, be sure to read the label and choose yogurt with ‘live active cultures‘ or ‘live bacterial cultures‘ as ingredients in order to ensure you are getting a true probiotic-rich food.

2. Kefir

Similar to yogurt, kefir is a fermented milk drink similar that is made from kefir grains, a specific type of mesophilic symbiotic culture. Kefir is tangy, thick, and creamy, like drinkable, pourable yogurt, and can be made from cow’s or goat’s milk. A large number of microorganisms present in kefir and their microbial interactions help to make it a diverse and natural source of probiotics ⁽³⁾.

3. Sauerkraut

Made from finely shredded cabbage, sauerkraut is made by a process called lacto-fermentation. When unpasteurized, sauerkraut is rich in Lactobacillus bacteria, as well as fiber, vitamins C, B, and K (4). An essential part of German cuisine, sauerkraut is often used as a side dish or to top on meat or sausages. In order to ensure probiotic benefits, ensure that you choose unpasteurized sauerkraut, as pasteurization kills the live and active bacteria.

4. Tempeh

Similar to tofu, tempeh is a fermented soybean product. Once fermented, the soybeans create a firm and dense patty with a nutty and earthy paste known as tempeh. Not only does this fermentation process create a probiotic-rich food but it lowers the amount of phytic acid present in the soybeans, which has the potential to decrease the absorption of minerals in the soybeans ⁽⁵⁾. Tempeh is also a good source of vegetarian protein making it a great substitute for meat in plant-based meals.

5. Kimchi

Kimchi is a staple in Korean cuisine and is made with salted, fermented cabbage mixed with seasonings including, but not limited to, radishes, gochugaru, spring onions, garlic, ginger, and jeotgal. In fact, there are hundreds of different varieties of kimchi, all of which are typically fermented for a few days to a few weeks before serving. The process of lacto-fermentation uses Lactobacillus to break sugars down into lactic acid, giving kimchi its sour taste.

6. Pickles

Pickles are one of the top probiotic foods, however, not all pickles are fermented. In order to get the benefits of probiotic bacteria, it is important to opt for naturally fermented pickles, where vinegar wasn’t used in the pickling process, instead, a salt and water solution was used to feed the growth of beneficial bacteria. Shelf-stable products are the first sign that the pickles were simply pickled and not fermented, as the pasteurization process to help keep them shelf-stable would denature any form of probiotic bacteria.

7. Traditional Buttermilk

Traditional buttermilk is the fermented liquid that is leftover from churning butter and is considered a source of probiotics. Traditional buttermilk has a tart and tangy taste, similar to a yogurt-based drink, that contains live cultures of lactic acid bacteria. Unfortunately, the buttermilk commonly found in American supermarkets, known as cultured buttermilk, generally does not have any probiotic benefits.

8. Miso

Miso is a fermented, probiotic-rich food traditional to Japanese cuisine made from fermented soybeans with salt and a fungus called koji. Miso is found in a paste format, well known for its use in miso soup, which contains live, active cultures of bacteria. Miso comes in a variety of colors, such as white, yellow, red, and brown, and can be used in stir-fries, as a spread, or as a marinade, in addition to being added to soups.

9. Kombucha

Kombucha is a fermented, and slightly effervescent, tea beverage that is made with black or green tea and a symbiotic culture of bacteria and yeast, known as a SCOBY. Although only recently popularized in North America, kombucha has been consumed culturally in parts of the world, namely Asia, for thousands of years. Although there is limited research, it appears kombucha has many of the same health benefits as tea and is also a good source of probiotic bacteria ⁽⁶⁾. However, note that not store-bought kombucha is created equal. Kombucha should be raw, if you see one that has been processed, filtered, or pasteurized, it is not authentic.

10. Some Cheeses

Although many kinds of cheese are made via fermentation, not all fermented cheeses contain probiotics. Similar to yogurt, in order to be considered one of the probiotic foods, cheese must contain live and active cultures as an ingredient. Raw (unpasteurized) milk cheeses contain beneficial bacteria, as the natural bacteria from the environment and in the milk stay alive while the cheese ferments. Probiotic-rich cheeses include aged, traditional cheddars, Gouda, and Alpine cheeses such as Gruyère ^{(7, 8)}.

11. Natto

Much like tempeh and miso, natto is a fermented food made from soybeans. Although it may look funky, natto contains a probiotic bacterial strain called Bacillus subtilis. A staple in Japanese cuisine, natto is commonly mixed with rice and is a source of Vitamin K, soy protein, and dietary fiber ⁽⁹⁾.

12. Fermented Veggies

In addition to pickles and cabbage, many other fresh vegetables can be fermented to produce beneficial probiotic bacteria. The age-old process of naturally fermenting foods not only helps to provide a healthy dose of bacteria but helps to extend the food’s shelf life and nutritional value. Carrots, cauliflower, cucumbers, kohlrabi, peppers, radishes, snap beans, and turnips can all be fermented and served as snacks, side dishes, or paired with a delicious cheeseboard.

The Bottom Line

Adding a serving of probiotic foods to your diet on a daily or weekly basis is a great way to provide your gut with a healthy dose of beneficial bacteria to support your overall health. With so many different probiotic foods to choose from, there are plenty of different ways to add probiotics to your diet and different ways to consume these bacteria-rich foods. As always, read food labels carefully to ensure that you are selecting true fermented foods with live and active probiotic bacteria.