Probiotics are a type of bacteria found in cultured foods that help in strengthening digestion and the immune system. Although the more common sources of probiotics are in dairy products, it is still highly possible to include probiotics in a vegan’s plant-based diet.
Also, read my previous post, Probiotics 101 – All You Need To Know About Friendly Gut Bacteria and Top 5 Health Benefits of Fermented Foods for more info.
9 Best Sources of Vegan probiotics
1. Kimchi
This Korean side-dish is an assembly of various fermented vegetables such as cabbage, pepper, carrot, radish, garlic and many others. It is easy to make at home and goes great with any dish. The kimchi ingredients are also high in vitamin A, C, B1, B2, iron, and calcium. Overall, it is an excellent source of lactic acid bacteria that help in gastrointestinal problems.
ALSO READ: Amazing Kimchi Health Benefits, A Korean Probiotic Wonder (+ how to make kimchi at home)
2. Sauerkraut
Sauerkraut is another side-dish that is the Western counterpart of kimchi. Although it contains fewer ingredients and seasonings than kimchi, it is still high in lactic acid and includes fermented cabbage. It is more versatile than kimchi and is also sourer.
3. Miso
Miso is a Japanese seasoning usually found in Miso soup alongside a bento. Its ingredients include fermented soybeans, barley, and brown rice. Other times it also contains other grains that contain a particular fungus which they call koji (Aspergillus oryzae) in Japan.
The fermentation process varies, and the darker its color becomes, the stronger its taste is. It is said that Miso contains as much as 160 different bacteria strains that help in promoting health. The liquid byproduct of the fermentation of Miso is called Tamari, and can also be used as soy sauce.
4. Tempeh
This Indonesian dish consists of mainly fermented soybeans. Its fermentation is begun by adding a fungus called Rhizopus oligosporus that is used to moderately cook the soybeans, a process that resembles cheese making. The process results in an ammonia smelling piece of cake, but this smell is reduced through cooking. The special fungus also produces an antibiotic that fights against pneumonia and sepsis.
5. Natto
Natto is another Japanese favorite that is also made from fermented soybeans. Unlike tempeh, it is stringier in consistency and has a more pungent smell. Natto is traditionally mixed with rice, but nowadays it may also be added in vegan sushi and salads. It is rich in plant protein, vitamin K and is found to prevent a heart attack.
ALSO READ: The Top 5 Health Benefits Of Vitamin K And How To Up Your Intake
Scroll down for more vegan probiotics.
6. Sour Pickles
Dill and sour pickles are rich in probiotics especially when they are naturally fermented in sea salt rather than in vinegar. The pickles made through this process are alive because the food enzymes and bacteria are not cooked during the canning process, unlike the latter.
7. Cultured Coconut Yogurt
One of my favorites for sure. It is actually even better than dairy yogurt and you get all the benefits of the coconut as well. It is super easy to make. No need of fancy equipment, just a glass jar and your oven light.
8. Water and Coconut Kefir
Also known as tibicos or Japanese water crystals; water kefir is a beverage rich in probiotics. It is translucent, gelatinous, and is full of healthy bacteria and yeasts. Coconut kefir is another probiotic beverage that is from coconut water and a starter culture. It is rich in calcium and potassium and yields lactic and acetic acid.
ALSO READ: Coconut Kefir Benefits: The Secret to Maintaining Health and Losing Weight
9. Homemade Cultured Ginger Soda
Instead of grabbing a sugary soda drink, try and make your own fizzy drink through fermentation. They are super delicious and packed with health-promoting nutrients, beneficial enzymes, and probiotics.
Click here to learn how to make your own cultured fizzy drinks.
UPDATE: while ginger ale is very delicious, made a fizzy cultured turmeric-ginger ale a few weeks ago and it’s definitely my new favorite. Click here to get the recipe.
These beneficial bacteria are an essential part of a well-balanced healthy diet because they interact with one’s immune system and aid in identifying true threats (such as harmful bacteria and viruses) to the body. They also help in the absorption of the nutrients that are being taken in. Vegan probiotics are a yummy and healthy way to keep the body in harmony.
What’s your favorite source of natural probiotics?
Thanks for reading. I hope this information was helpful. Until next time!
Amy Goodrich
Crazy cat lady, life and food lover, certified biologist, and holistic health coach.
