Probiotics are beneficial bacteria that live in the body and provide several health benefits. They are also present in some foods and supplements.
Probiotics are live microorganisms in foods that can help to improve or restore bacteria in the gut. Typically, probiotic sources include items that often include animal products, such as yogurts and cheeses.
However, some vegan dairy alternatives that contain probiotics are available. Additionally, there are many other ways for people on plant-based dietary plans to eat more probiotics, such as by consuming fermented foods.
The best vegan probiotic foods include:
1. Fortified dairy alternatives
Some fermented dairy alternatives, such as soy- and nut-based yogurts, contain live cultures.
Manufacturers can add these beneficial bacteria to dairy alternatives to boost their health benefits. Other products undergo a similar fermentation process that uses live and active cultures. However, the specific types and amounts of probiotics can vary.
A person can check the label for Lactobacillus and other probiotic strains in these products.
2. Sauerkraut
Sauerkraut is a fermented cabbage dish that is popular in many Eastern European countries.
It is rich in probiotics,
The Lactobacillus bacteria on cabbage convert its sugars into lactic acid. The result is a crunchy and sour condiment that works well in sandwiches, salads, or on its own.
It is also worth noting that only sauerkraut from the refrigerted section contains live bacteria. Shelf-stable canned or jarred sauerkraut has undergone heat treatment, so the bacteria are dead.
3. Kimchi
Kimchi is a spicy, fermented cabbage dish that is popular in Korean cuisine. It contains probiotics, vitamins, and antioxidants. The process for making kimchi is similar to that of sauerkraut, but it also includes spices and some other vegetables.
People can make kimchi at home or find it in health-food stores. Vegans who are eating out should check that restaurant kimchi does not contain seafood.
Similarly to sauerkraut, only kimchi from the refrigerated section contains live bacteria.
4. Pickled vegetables
Pickling vegetables in brine creates a tasty, probiotic-rich snack or side dish that is suitable for vegans. It is possible to ferment almost any vegetable, but some of the most popular options include:
- cucumbers
- carrots
- radishes
- green beans
- cauliflower
- red bell peppers
For extra flavor, people can add herbs and spices, such as:
- garlic
- bay leaves
- black peppercorns
- coriander seeds
Although fermented vegetables are rich in several nutrients, they also contain a lot of sodium. To avoid the risks of a high-salt diet, such as high blood pressure and water retention, people should enjoy pickled foods in moderation. It is also important to note that shelf-stable jarred pickled vegetables do not contain live bacteria.
5. Kombucha
Kombucha is a fermented tea that has had a revival in recent years. To brew kombucha, people will typically need a SCOBY starter, which is a symbiotic culture of bacteria and yeast. This gelatinous mass is full of beneficial microorganisms.
Kombucha can contain low levels of alcohol. Some versions contain enough alcohol to classify them as beer, so they may not be suitable for some people, including those who are pregnant or breastfeeding.
6. Water kefir
Water kefir is a probiotic beverage. As with kombucha, it requires a starter culture of bacteria and yeast, which comes in the form of water kefir grains.
Water kefir grains help ferment sugar water, juice, or coconut water to form a mild-flavored and healthful drink. With proper care, the grains grow regularly and survive for years.
Vegans should avoid milk kefir and milk kefir grains, as these are dairy-based.
7. Miso
Rich in antioxidants, B vitamins, and beneficial bacteria, miso soup is a great option for vegans looking for a probiotic fix.
Other uses for miso paste include:
- salad dressings
- stir-fry sauces
- marinades
It is vital to use warm, rather than hot, water when making miso soup, as high temperatures kill probiotic bacteria. Alternatively, people can add miso to soup after cooking and allowing time for it to cool. It is also worth noting that some brands of miso undergo pasteurization, so check the label to check if it contains live cultures.
8. Supplements
While probiotic-rich foods are a good option for vegans, not everyone has the time to make these foods, and some people may not like how they taste. In these cases,
Not all probiotic supplements are suitable for vegans, however, so always check the label carefully.
The United States Food and Drug Administration (FDA) do not regulate probiotic supplements, so there is no guarantee that these products contain the strains of bacteria that the manufacturers claim they do. People should research products before buying them and ensure that they come from a reputable source.
Research into the benefits of probiotics for health is ongoing. Researchers are discovering that different strains of bacteria have a range of effects on the body. Some of these benefits may be strain- and dose-specific. It may be best to eat a variety of probiotic-rich foods to ensure that different strains enter the body.
Some of the potential benefits of probiotics may include:
- Improved digestion: Probiotics help break down food and speed up digestion. They may also reduce constipation and symptoms of Crohn’s disease and irritable bowel syndrome (IBS).
- Fewer antibiotic side effects: Some people who take antibiotics may develop antibiotic-associated diarrhea (AAD). Therefore, some doctors recommend that people take probiotics alongside antibiotics to help prevent AAD.
- Reduced risk of metabolic diseases: Obesity and type 2 diabetes are types of metabolic disease. Regularly consuming probiotics may prevent and treat these conditions.
- Diabetes management: Other research reports that probiotics may improve glycemic control in people with type 2 diabetes.
Probiotic bacteria may offer many health benefits, which might include supporting gut health and a reduced risk of certain diseases.
To further support healthy gut flora, a person can also regularly consume foods rich in prebiotics, which are fibers that feed gut bacteria and help them thrive.
Probiotic-rich foods are a delicious way to include more beneficial bacteria in the diet. Even without eating dairy, vegans can enjoy an array of fermented foods and drinks that boost their gut health and overall well-being.