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Going vegan is a choice but what if that same choice denies you foods that support your gut health?
As a vegan, you've probably experienced the challenge of finding probiotic-rich foods—walking around the grocery aisle, scanning labels, and feeling dejected every time you see 'dairy' on the ingredient list. So, is there no way for you to enjoy the health benefits of probiotics?
Fortunately, there's a world of delicious and nutritious plant-based probiotic foods waiting to be explored. In this blog post, you’ll discover the top vegan probiotic foods and their myriad benefits. Prepare to boost your gut health without compromising your vegan principles!
Why choose vegan probiotic foods?
Probiotics are a vital component of your digestive system, serving as the 'good' or ‘beneficial’ bacteria that keep your gut healthy and functioning smoothly.
Though consuming probiotic-rich foods is the easiest way to introduce beneficial bacteria into your gut, it presents a unique challenge for vegans. The most common sources of probiotics include yoghurt, kefir, and cheese, which contain animal products, mainly dairy. As these foods are off the table for vegans, they need to seek alternatives that align with their dietary choices.
Here’s where the importance of vegan probiotic foods comes in. Not only do you get to support your gut health but also stick to your vegan diet. Though yoghurt is the go-to probiotic food choice, you’ll be surprised to learn that there’s a host of plant-based probiotic foods that bring flavour and nutrition to your meals.
But how exactly do vegan probiotic foods benefit you? Let’s find out!
Benefits of vegan probiotic foods
Vegan probiotic foods ensure you’re not harming your planet, but how do they keep you happy and healthy? These plant-powered superfoods offer a range of benefits that extend far beyond digestion. Let's dive into the science behind these gut-friendly delights:
- Thriving gut, thriving you: Probiotics are the rockstars of your digestive system. They help break down food for easier absorption, fend off harmful bacteria that can cause bloating and discomfort, and promote a balanced gut flora. This translates to smoother digestion, reduced risk of constipation or diarrhoea, and even potential relief from symptoms of irritable bowel syndrome (IBS).
- Immunity all-stars: By nurturing a healthy gut microbiome with probiotics, you're essentially strengthening your body's natural defense system. This can lead to fewer colds, flu, and other infections, keeping you at your energetic best.
- Beyond digestion: A mood-boosting bonus: The healthy bacteria in your gut can influence the production of neurotransmitters, like serotonin, which plays a role in mood regulation. So, including vegan probiotic foods in your diet might not just be good for your gut, it could also contribute to a sunnier disposition!
- Antioxidant powerhouse: Many vegan probiotic foods, like kimchi and sauerkraut, are packed with antioxidants. These powerful fighters help neutralise free radicals in your body, protecting your cells from damage and potentially reducing the risk of chronic diseases.
- A nutritional boost: Vegan probiotic foods often come with a bonus of essential vitamins, minerals, and fiber. From vitamin C in kimchi to vitamin K in sauerkraut, these plant-based powerhouses contribute to your overall well-being. Additionally, the fiber content in these foods promotes healthy digestion and keeps you feeling fuller for longer.
But before you look into those delicious options, let's clear up a common mix-up when it comes to understanding labels.
Probiotics vs. live cultures: Understanding the labels
Have you ever found yourself standing in the grocery aisle, holding a carton of yoghurt or a bottle of kombucha, and wondering about the labels that boast of 'probiotics' or 'live and active cultures'? Aren't they the same thing? Spoiler alert—they're not, and this can be a bit confusing at first.
- Probiotic foods: These foods naturally contain beneficial bacteria as a result of fermentation. Think of products like sauerkraut or kimchi, which are fermented and packed full of bacterial goodness.
- Foods with live and active cultures: These aren’t necessarily probiotics in the strict sense. These foods might have specific strains of bacteria added intentionally during manufacturing, rather than through a natural fermentation process.
Ironically, the term 'live foods' might be a more fitting label for what we often call 'probiotic-rich' products. However, in practice, you'll often see 'probiotics' and 'live cultures' used interchangeably, mainly for simplicity's sake.
Now, with that little mystery unwrapped, let’s explore the vibrant world of vegan probiotic foods that are perfect for you!
Best probiotic foods for vegans
If you think there’s no better option than yoghurt for probiotic benefits, it’s time for the grand reveal. Discover new flavours and add an enriching layer to your plant-based lifestyle with vegan probiotic foods. With these delicious options at hand, maintaining a balanced and joyful vegan diet becomes not just a possibility, but a delightful reality.
Vegan yoghurt
Vegan yogurt has come a long way, and it's now easier than ever to find tasty and nutritious options. You can choose from a variety of plant-based milks, including soy, almond, oat, and coconut. These alternatives mimic the texture and taste of conventional yoghurts while staying true to vegan values, making them perfect for breakfast bowls, parfaits, smoothies, or homemade sauces and dips.
However, look for products that contain live and active cultures to reap the probiotic benefits.
Sauerkraut
Sauerkraut, a fermented cabbage delight, is a powerhouse of probiotics. The magic of fermentation transforms humble cabbage into a probiotic-rich dish teeming with lactic acid bacteria, making it beneficial for gut health.
Besides being known for its tangy flavour, this vegan probiotic food boasts a rich nutritional profile, especially vitamins C and K. Vitamin C is essential for immune function and iron absorption, while vitamin K plays a crucial role in blood clotting and bone health.
Try making sauerkraut at home or opt for raw and unpasteurised versions to maximise its benefits. Enjoy sauerkraut as a side dish, add it to sandwiches and salads, or use it as a topping for soups and stews.
Kimchi
If you're a fan of some heat, kimchi is another great option. This Korean staple, made from fermented vegetables like napa cabbage and radishes, delivers a flavour punch along with live cultures that benefit your gut. It's seasoned with garlic, ginger, and chilies, making it a spicy delight that can elevate your meals.
In addition to its probiotic content, kimchi is a good source of fiber, vitamin C, and vitamin K. The fiber content, primarily from cabbage and radishes, aids digestion and promotes regular bowel movements.
Complement your meals with this vegan probiotic food as a side dish, add it to soups and stews, or use it as a flavouring agent.
Kombucha
Kombucha is a fermented tea drink that has gained popularity in recent years. It's made by fermenting tea with a symbiotic culture of bacteria and yeast (SCOBY), resulting in a fizzy, slightly acidic beverage.
Kombucha is rich in probiotics and antioxidants, which can contribute to gut health and overall well-being. And the best part? It’s free of milk, fitting your vegan lifestyle perfectly. So, prepare to swap your morning coffee with this fermented tea.
However, look for brands that offer low-sugar or sugar-free options. Also, be mindful of its low alcohol content due to fermentation, especially if you’re sensitive to alcohol.
Are you someone who drinks alcohol regularly? If so, your gut might be in a bad shape. Listen to the video below where an expert from The Good Bug shares tips on how to protect your gut from too much alcohol consumption.
Miso
Miso, the fermented soybean paste, is a prized ingredient in Japanese cuisine. Its magic lies in umami, the fifth taste, a rich, savoury flavour that adds a unique depth to dishes. Miso is made by fermenting soybeans with salt and koji, a mould culture, making it a fantastic source of probiotics and antioxidants.
Miso's adaptability in vegan cooking makes it indispensable. From preparing miso soup to creating a flavourful dressing for salads and noodles, you can form culinary creations with miso.
Tempeh
Tempeh, a fermented soybean product, is a great plant-based source of protein and probiotics. It has a firm texture and a slightly nutty flavour, making it a versatile ingredient in many dishes.
This nutrient-dense food fits seamlessly into various dishes, whether it's marinated, stir-fried, grilled, or baked. Moreover, it offers vegans a healthy meat alternative.
Natto
Natto, a Japanese fermented soybean food, is a nutritional powerhouse. It's made by fermenting soybeans with a specific type of bacteria, Bacillus subtilis. This fermentation process gives natto its unique slimy texture and strong flavour.
Natto is a good source of protein, fiber, and vitamins. It's also rich in probiotics, which can promote gut health and improve digestion.
While natto may not be the most appealing food to some, it's worth trying if you're looking to boost your probiotic intake. You can add it to soups and stir-fries, or simply eat it with rice.
Non-dairy cheese
Non-dairy cheese, made from plant-based milk like soy, almond, or coconut, is a great alternative for vegans who miss the taste and texture of traditional cheese. Some brands of non-dairy cheese are fermented, which can introduce beneficial bacteria into your diet.
When choosing non-dairy cheese, look for products that are made with live and active cultures. These cultures can help support a healthy gut microbiome and improve digestion.
Remember, while non-dairy cheese can be a delicious and nutritious option, it's important to read labels carefully and choose products that align with your dietary needs and preferences.
Water-based kefir
Water kefir is a fermented drink made from sugar water, juice, or coconut water and kefir grains, a symbiotic culture of bacteria and yeast. Unlike dairy kefir, water kefir is vegan-friendly and offers a range of health benefits.
Water kefir is a good source of probiotics, which can help improve digestion and boost immunity. It's also a refreshing and hydrating beverage, perfect for staying hydrated, especially during hot weather.
You can flavour water kefir with fruits, herbs, or spices to create a variety of delicious drinks.
Pickled vegetables
Pickled vegetables, a culinary delight, are also a fantastic source of probiotics. The fermentation process, which involves bacteria breaking down the vegetables' sugars into lactic acid, creates a tangy and flavourful treat.
This plant-based probiotic food blends perfectly with your vegan diet. However, when choosing pickled vegetables, opt for those that are fermented naturally, as pasteurisation, while ensuring food safety, can kill beneficial bacteria.
You can enjoy pickled vegetables as a side dish and in salads or munch on them as a snack.
Olives
Olives are delightful additions to any diet due to their unique flavour and nutritional profile. Fermented olives, especially unpasteurised ones, contain beneficial bacteria that can support gut health. Green and black olives are the two popular varieties and their difference lies in the timing of their harvest and subsequent processing.
Green olives are picked earlier and undergo treatment with an alkaline solution to preserve their vibrant hue and distinct flavour. Black olives, on the other hand, are left on the tree longer to ripen, enhancing their nutritional profile. During processing, they are oxidised, contributing to their deep colour and reduced bitterness.
Olives can be enjoyed as a snack, added to salads, or used as a pizza topping. You can also make a delicious olive spread by combining olives with other ingredients like capers, garlic, and olive oil.
Kaanji
Kaanji, a traditional Indian fermented drink made from rice and water, is a refreshing and probiotic-rich beverage. It's often consumed in India during the summer months to beat the heat and aid digestion.
The fermentation process in kaanji creates a diverse range of beneficial bacteria, including lactic acid bacteria. These bacteria can help improve gut health and boost immunity.
If you're looking for a unique and flavourful probiotic drink, kaanji is definitely worth trying. You can enjoy it chilled or at room temperature.
Also read: Probiotic Supplements vs. Foods: Which is Better for Gut Health?
See, as a vegan, you can also enjoy the benefits of probiotics. From vegan yoghurt to miso and kimchi to kombucha, you can discover an enticing world of plant-based probiotic foods. By including them in your meals, you’re not just saving the planet but also rescuing your gut's happiness.
Did you know you can also consider adding probiotic supplements while balancing your diet with vegan probiotic foods? The Good Bug offers an array of probiotics, tailored specifically to your health needs. Visit our website to discover the right probiotic for you and take a significant step toward nurturing your gut and boosting your overall well-being.
References
https://www.medicalnewstoday.com/articles/323139
https://morethanjustveggies.com/vegan-probiotic-foods/
https://tofubud.com/blogs/tips/vegan-probiotics
https://www.sciencedirect.com/science/article/abs/pii/S0963996920310589
https://www.thymetogovegannutritionservices.com/vegan-probiotic-foods
https://www.peta.org/living/food/vegan-gut-health-probiotics/
https://www.plantmade.in/blogs/articles/probiotic-foods-that-are-vegan
