If you want to skip dairy, these vegan probiotics are just as good when it comes to taking care of your gut health. Check out the best vegan probiotics below!
9 Vegan Probiotics That Nourish Your Gut
One of the best vegan probiotics is kefir. It is a fermented beverage that has a milk-like or yogurt-like consistency.
Its starter culture is called kefir grains. Because of the size and shape of kefir grains, they promote the growth of healthy bacteria and yeast your gut needs to stay healthy.
Please note that not all types of kefir are dairy-free. Some of them may be from animals such as goats or cows.
For your vegan kefir, look for one made from coconut milk. Another option is water kefir.
Water kefir is similar to a fizzy fruity, tangy drink. It combines a starter culture, coconut water, fruit or veggie juice, and sugar water.
2. Sourdough Bread
Most sourdough bread is vegan (unless it includes eggs, which help the dough rise). What makes sourdough a better option than other breads is that it’s probiotic.
Many types of bread use yeast, which then reacts to the gluten found in wheat. For those with gluten intolerance and celiac disease, that is bad news.
Celiac Disease Definition: It is an autoimmune disorder characterized by damage to the small intestines due to the immune system’s reaction to gluten.
It can only result in a variety of digestive issues. These include diarrhea, bloating and gas, nausea, and even an increased risk of leaky gut syndrome.
Sourdough is not entirely gluten-free, but the fermentation process and the addition of starter culture in the dough help protect the gut from further damage.
Fermentation Definition: It is the process of breaking down of substances such as carbohydrates by yeast and bacteria.
If you’re only gluten sensitive, you’ll find sourdough bread friendlier to your gut. This is because the fermentation process can start breaking down the carbohydrates and gluten even before you consume the food.
Pickles are an awesome ingredient when you’re making dips, salsas, and salads. What makes them even better is they’re probiotic.
These vegan probiotics are popular for their sourness, which you create through the natural fermentation process. Over time, they produce lactic acid bacteria, which then improves gut health.
You can also enjoy the nutritional benefits that come with the fruit or veggie you’re pickling. Some of the best choices are:
They’re easy to ferment as well. Just combine salt, water, and the fruit or vegetable of your choice.
Place the fruit or veggie inside a glass container or jar, pour water, add a lot of salt, and place it in the solution inside the fridge for a couple of weeks.
Tip: Since you want vegan probiotics, make sure you use water, not vinegar. Doing this DIY may also help control its sodium level.
There’s no doubt that tea is excellent for the body. If you want to pamper your gut, though, drink kombucha instead.
It can be green or black tea with sugar, yeast, and bacteria culture. The fermentation process can take up to two weeks, in which you produce SCOBY.
SCOBY stands for symbiotic culture of bacteria and yeast. It is a thick mass or film that develops on top of the drink.
You can make as many as you want and give some away. These then help you make new batches of kombucha.
Kombucha is an excellent beverage in the summer months since you can make it into iced tea.
Miso is a well-known Japanese paste made from fermented soybean. Its active component is koji, a type of fungus called Aspergillus oryzae.
This condiment may help digestion in two ways:
- It can neutralize the anti-nutrient ability of soybean and grain. It refers to the characteristic of these foods to bind to nutrients, preventing their proper absorption.
- It may reduce the symptoms of inflammatory bowel disease such as colitis. Colitis is a chronic disease characterized by inflammation of the colon’s lining.
You can use miso in different types of dishes. These can include stir-fry foods, salads, soup, dressings, and marinades.
RELATED: 5 Diet Tips For A Healthy Gut
What’s a healthy diet without protein? Tempeh is one of the best substitutes for chicken, beef, and eggs, although its protein content is slightly lower.
Tempeh is a textured vegan option made from cultured soybean, wheat, or a mix of both. Usually, its starter is a fungus called Rhizopus oligosporus.
There’s some debate as to whether tempeh is a probiotic. Some say it is pasteurized and fermented but not probiotic.
Either way, one thing is clear: it is both delicious and healthy. It contains nutrients such as iron, calcium, magnesium, and manganese.
It is also a good source of prebiotic, which is a type of fiber that feeds the gut’s microbes. In the process, prebiotic helps increase the colonies of helpful microorganisms.
One of the staples of Korean dishes, kimchi is fermented vegetables usually cabbage with seasonings. These can include ginger, garlic, and scallions.
It is rich in vitamins C, B vitamins, and A, which is good for the eyesight. It is low in sugar and fat, as well as abundant in essential amino acids.
Most of all, it is a probiotic due to lactobacilli produced during fermentation. In a 2011 study about kimchi, it showed positive effects against cholesterol and antimicrobial activity.
You can make kimchi or buy a bottle. If you want the convenience of the latter, see to it you’re getting organic vegan probiotics.
Similar to kimchi, sauerkraut is a popular German dish, although some experts say it originated in China. It is also fermented cabbage, although this is tangier than kimchi.
An analysis of the dish published in 2014 revealed that it may reduce the chances of local inflammation. It may also inhibit activities that promote cancer.
9. Non-Dairy Yogurt
Our list won’t be complete without including yogurt, and the good news is you can get one that’s non-dairy. It may contain milk from soy, almond, and other types of nuts.
Does vegan yogurt have probiotics? The answer is yes, but it uses a different lactobacilli strain.
Dairy yogurts tend to use L. acidophilus, which is easy to find. The problem with it is it doesn’t do well in breaking down lactose.
Dairy-free yogurts make use of L. bulgaricus, which you can also use in the dairy versions.
Another question: will the effect be the same?
The answer is no as different strains can have different jobs and activities in the gut. They, however, are examples of probiotics.
When your chores are limited, you can try out some of these vegan probiotic supplements.
You may also use power blends like Alkalizing Greens. They fill your body with antioxidants, omega-3s, and vitamins that help nurture your gut without gas or bloating.
Are probiotics vegan? Not all of them are vegan, vegetarian, or gluten-free.
You can bet, though, that they will be much healthier than other food options. With their delicious flavors and textures, you should be excited to trade in unhealthy food choices for healthy ones!
What are your favorite vegan probiotics? List them in the comments section below.