As the importance of gut health continues to make its way into the mainstream, people are turning to probiotics to maintain a healthy digestive system. While probiotic supplements can be useful, you can also get these essential bacteria from certain foods.
Vegan and Vegetarian Friendly Probiotic Sources
If you are following a vegetarian or vegan diet, it can be challenging to find probiotic sources that fit within your dietary restrictions. Here are some options:
Fermented Vegetables
Kimchi is a traditional Korean dish that is made by fermenting vegetables, such as cabbage, daikon radish, and scallions, with salt, spices, and chili flakes. The bacteria used to ferment the vegetables create lactobacilli, the same type of probiotic found in yogurt. Kimchi is a great source of probiotics and is also high in vitamins and antioxidants.
Sauerkraut is another fermented vegetable dish that can provide probiotics. It is made with just two ingredients, cabbage and salt, and is left to ferment for several weeks. Like kimchi, sauerkraut contains lactobacilli, which can improve digestive health.
Tempeh
Unlike tofu, tempeh is made by fermenting soybeans. The fermentation process makes the soybeans more digestible and creates probiotics. Besides the probiotics, tempeh is also an excellent source of protein and iron.
Kombucha
Kombucha is a fermented tea that contains probiotics and other beneficial compounds. It is made by brewing sweetened tea and then adding a SCOBY, which stands for “symbiotic culture of bacteria and yeasts.” As the SCOBY consumes the sugar in the tea, it produces a fizzy, slightly sour drink that is loaded with probiotics.
Miso
Miso is a traditional Japanese seasoning that is made by fermenting soybeans with salt and a fungus called koji. Miso is used in soups and sauces and is an excellent source of probiotics. It is also high in protein, vitamins, and minerals.
Non-Dairy Yogurt
If you are following a vegan diet, you may think that yogurt is off-limits. However, there are many non-dairy yogurt options that can provide probiotics. Look for brands that use live and active cultures, such as Lactobacillus bulgaricus and Streptococcus thermophilus.
Conclusion
As a vegan or vegetarian, you can still get the probiotics your gut needs to stay healthy. Fermented vegetables, tempeh, kombucha, miso, and non-dairy yogurt are all excellent sources of probiotics. Incorporating these foods into your diet can help improve your digestive health and overall well-being.
