Gut health is a hot topic these days and with good reason! High consumption of dairy and fast foods comes with a host of gut issues. But luckily enough, we can heal ourselves with the help of fermented foods! Fermentation is an ancient food preservation method that yields ultra healthy foods containing “friendly bacteria” aka probiotics, and with a sharp, irresistible umami flavour! Perfect for a happy gut!
A lot of people think dairy yoghurt is the best source of probiotics, but there are actually many other ways to get probiotics on a plant-based diet! In this article, we list the 9 best sources of vegan probiotics.
1. Kimchi
This spicy Korean side dish is created from salted, fermented vegetables, usually Chinese cabbage and radishes. The distinct taste comes from a paste made of Korean chilli flakes, garlic, ginger, red pepper and sugar. Kimchi undergoes a process of wild fermentation that produces an abundance of vegan probiotics!
2. Sauerkraut
Similar to Kimchi, Sauerkraut is made with cabbage, but with no flavouring. Eating a side of Sauerkraut alongside your meal a few days a week is a great idea if you’re looking to improve your gut health as it is loaded with vegan probiotics. Sauerkraut is widely available at many stores these days, but it is also fun to make at home! We love this recipe for Sauerkraut flavoured with caraway seeds and juniper berry.
3. Plant-based Yoghurt
There are several plant-based alternatives to dairy-based yoghurt ranging from oat-based, cashew-based, soy-based and so on! Alpro, Kite Hill and Daiya are some examples but there are many more! When shopping, just make sure the ingredient label states that it contains live cultures! This means it contains probiotics. You can also make vegan yoghurt at home. Here are twoeasy recipes!, and here is another!
4. Kombucha
Kombucha is a fizzy, fermented beverage traditionally made with black tea and a scoby (Symbiotic Colony Of Bacteria & Yeast) culture, full of beneficial microorganisms. Regularly sipping on a cold glass of Kombucha can do wonders for your gut health (but don’t overdo it)!
5. Kefir
Similar to Kombucha, Kefir is made using a scoby which comes in the form of grains. Water Kefir is a mild, effervescent beverage, usually flavoured with lemon or other fruits. Water Kefir is naturally vegan, but milk Kefir can be veganized by swapping the milk for coconut milk. If you have the grains, try out this recipe!
6. Probiotic Supplements
Easy! Just hop over to the medical store and search for a certified-vegan probiotic supplement. You can even do some research on which specific bacteria you think you need depending on any symptoms!
7. Tepache
Common on the streets of Mexico, this mildly fizzy, fruity, probiotic-rich drink is brewed using pineapple peels so as not to waste any part of the fruit! Isn’t that smart? This is another example of a product of wild, natural fermentation. Definitely makes for a very fun experiment at home! Try it out!
8. Homemade Ginger Soda
It’s incredibly satisfying to make your own wild-fermented ginger starter (aka ‘ginger bug’!!) for a homemade ginger soda! Since it’s made with nothing but ginger peels and sugar, it’s very easy to try at home. Regularly drinking this yummy beverage will give your body all those essential vegan probiotics!
9. Cultured Vegan Cheese
One of the best things about this fermented vegan cream cheese is that it is delicious, versatile, and ultra-healthy! Easy to make at home and requires only 3 ingredients! Here is a great recipe of lacto-fermented cheese for you to try out.
We hope you found this useful. To go deeper into other topics about veganism, check out the rest of the HappyCow blog. To find vegan food near you, where you are, get the FREE HappyCow app.
TeamCow is here to support you for Veganuary and always.
