Best Vegan Probiotic Foods: All You Need to Know

What Are Probiotics and Why Are They Important?

Probiotics are live, friendly or good microorganisms, such as bacteria and yeast, that colonise your gut and provide you with health benefits when consumed in adequate quantities. 

Probiotics lower the intestinal pH, decrease the growth of pathogens like harmful bacteria, and influence your immunity. It also affects your brain functions, such as emotions and mood, through the gut-brain axis.

Health Benefits

The main benefits of probiotics include:

1. Supports Digestive Health

• Probiotics improve digestion and prevent and treat various disorders of the gastrointestinal system, including diarrhoea, IBS (Irritable Bowel Syndrome) and more.

2. Enhances Immunity

• Probiotics stimulate intestinal immune cells to regulate immune functions. They are used for treating certain immune response-related conditions such as allergies and eczema.

3. Supports Mental Well-Being

• Probiotics have a positive impact on your mood and emotional well-being. By supporting a flourishing gut microbiome, probiotics support mental well-being through the gut-brain axis.

Common Sources

What’s the first food that comes to your mind when you hear the word probiotics? Yoghurt? Maybe cheese? While these foods are definitely associated with probiotics and are rich sources, there are many vegan sources of probiotics as well, which can provide you with various health benefits. Let us explore the best vegan probiotic foods available in the market.

Top Vegan Probiotic Foods

Here’s a list of the best plant-based probiotics for your gut health:

1. Sauerkraut

Sauerkraut is finely chopped raw cabbage that has been fermented by lactic acid bacteria. This fermented vegan food can either be eaten raw or added to other dishes. 

Nutritional Benefits

• Sauerkraut is rich in fibres, vitamins C, K, and B6, and minerals such as sodium, iron, manganese, copper and potassium.
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• The probiotics in sauerkraut promote better absorption of these nutrients by your body.

How to Use

You can enjoy sauerkraut as a side dish, on sandwiches, or as a healthy salad topping. 

2. Kimchi

Kimchi is a traditional Korean spicy side dish made from salted and fermented veggies, mostly cabbage or radish, along with seasonings such as spring onions, garlic, ginger, and chilli powder.

Nutritional Benefits

• Kimchi is very beneficial for your gut health. It contains dietary fibre, antioxidants, vitamins (A, B and C), lactic acid bacteria (probiotics), minerals such as iron, and other active compounds. 

How to Use

It can be added to cooked rice, used as a topping on various dishes, or even used as a healthy and flavourful condiment in cooking.

3. Tempeh

Tempeh is an Indonesian food prepared from fermented soybeans. The natural fermentation binds the soybeans together to look like a firm, pressed cake.

Nutritional Benefits

• Tempeh is a rich source of proteins, dietary fibres, iron, magnesium, manganese, and phosphorus.
• It is also a good source of plant-based calcium.
• Tempeh contains para probiotics (non-living forms of bacteria that can enhance health), which makes it an excellent food to increase the performance of athletes.

How to Use

You can fry, grill, steam, boil or bake tempeh. Cut it into cubes, or mince it and add to stir-fries, sauces, stews, or sandwiches.

4. Kombucha

Kombucha is a fermented, fizzy and sweetened drink made with either green or black tea. It may sometimes be flavoured using different teas, sweeteners, fruits or spices.

Nutritional Benefits

• Kombucha has potent antimicrobial, antioxidant, antiproliferative, and anti-carcinogenic properties.
• This beverage is a good source of probiotics and several B vitamins.

How to Use

You can enjoy kombucha straight from the bottle, mix it into cocktails, or use it to prepare sauces.

5. Pickles (Naturally Fermented)

Naturally fermented pickles are made using cucumbers or other vegetables and fermented in salt brine using a traditional process for several weeks.  

Nutritional Benefits

• Naturally fermented or brined pickles are packed with probiotics, vitamins and minerals and are a good source of fibre.

How to Use

Pickles are a delicious and healthy addition to any meal. It can be consumed with sandwiches, breads, or added to your salads for a tangy flavour.

6. Miso

Miso is a traditional Japanese seasoning. This thick paste is made by fermenting soybeans with salt and a specific type of fungus (koji). 

Nutritional Benefits

• Miso is a natural source of probiotics.
• It is a rich source of proteins, Vitamins K and B, and minerals like sodium, manganese, copper, zinc, calcium and iron.

How to Use

You can add miso to soups, marinades, or sauces for a rich, savoury, umami flavour.

7. Fermented Soy Products (e.g., Natto)

Many soy foods prepared from fermented soybeans are available on the market. Natto is a Japanese food prepared by fermenting soybeans and is a popular and healthy breakfast option. It has a unique sticky or stringy appearance.

Nutritional Benefits

• Soy is considered a complete source of protein because it contains all of the essential amino acids necessary for human nutrition.
• Fermented soy products are rich sources of probiotics, proteins, and vitamins like B12.

How to Use

You can eat fermented soy products like Natto on top of a bowl of rice or add it to vegetable dishes or rolls.

8. Vegan Yoghurt 

There are a number of dairy-free yoghurt alternatives for people who follow a vegan diet. These probiotic-rich vegan yoghurts, made from almond milk, coconut milk, soy milk, or oat milk, can improve your general health and intestinal health. 

Nutritional Benefits 

Fortified vegan yoghurts are rich in probiotics and also a great source of essential vitamins and minerals. 

How to Use 

You may use it to add extra creaminess to dips or curries, mix it into smoothies, or have it with fresh fruit and oats.

9. Dairy-Free Cheese (Fermented)

Just like vegan yoghurt, non-dairy, plant-based cheese are also available. These are prepared by fermentation using probiotic cultures. Usually, vegan cheese is made from soy, nuts like cashews and macadamias, and vegetable oils.

Nutritional Benefits

• Dairy-free cheese made from probiotic culture is one of the best-fermented foods for gut health. It contains probiotics and can be fortified with other essential nutrients such as calcium and vitamin B12.

How to Use

Use it in sandwiches, as dips with chips or veggies, or enjoy a vegan mac and cheese.

10. Non-Dairy Fermented Beverages (e.g., Water Kefir)

Non-dairy fermented beverages are drinks prepared from fruits, vegetables, or grains by the fermentation process. Water kefir is one such drink made using water, sugar, and water kefir grains (lactic acid bacteria granules).

Nutritional Benefits

• These beverages are a good source of probiotics and electrolytes. They have a positive impact on gut health, as well as your overall general health.

How to Use

You can drink it directly from the bottle or mix it with fruit juices for added flavour.

How to Choose and Include Vegan Probiotic Foods into Your Diet

Wondering how to choose between these options and add it to your diet? Here are some tips for you:

• Check product labels for listings of live and active cultures.
• Always choose foods that are naturally fermented, as they are rich in probiotics.
• Try to limit products that contain added sugars, flavours, colours or other additives.
• When selecting vegan cheese or yoghurt, go for fortified varieties enriched with essential vitamins and minerals.

How do you add these vegan probiotic-rich foods to your diet? 

• When you eat salads, you can mix fermented vegetables in it to make it healthier.
• Vegan yoghurt can be a quick and healthy breakfast option. You can consume it along with fresh fruits or granola.
• Include fermented soy products, as they are a rich source of both probiotics and proteins.
• You can also enjoy fermented beverages like kombucha or water kefir by themselves or mixed with fruit juices or cocktails.

Benefits of a Vegan Probiotic Diet

Vegan probiotics, when included in your diet, have immense health benefits. They are especially useful for people who follow a vegan diet to improve their nutritional levels and gut flora. Here’s how these foods impact your body:

1. Gut Health
Vegan probiotic foods improve digestion, reduce abdominal discomfort like gas and bloating, and treat inflammatory bowel diseases like Irritable Bowel Syndrome (IBS).

2. Immune Function
Vegan probiotics increase the number of good bacteria in your gut, which prevents the excessive growth of harmful bacteria. These foods also stimulate the production of immune cells by the small intestine.

3. Mental Health
Your gut and brain are connected by complex nerve pathways that allow two-way communication between these structures. A healthy gut flora impacts your mental health positively by improving mood and reducing stress and irritability.

4. Overall Well-Being
Good digestion is the key to good health. Probiotics keep your gut microbiome balanced and diverse, thereby supporting your overall health.

Read more - Tips to Boost Your Gut Microbiome.

Challenges and Considerations

Vegan probiotic foods are highly nutritious; however, like anything else, they also come with potential challenges. Here are some to consider.

1. Digestive Sensitivity
Some people might experience abdominal discomfort, bloating or gas when starting a probiotic-rich diet.

2. Balancing Intake
Too much of anything can be harmful. Overindulgence in fermented foods may cause digestive issues. Make sure to keep your intake balanced.

2. Consulting a Professional
Avoid making sudden changes in your diet without talking to a dietician or healthcare professional if you have other underlying health problems or a sensitive stomach.

Wrapping Up

Healthy gut, healthy life! Boost your health the vegan way – adding these probiotic-rich foods to your diet can be very beneficial for your gut, digestion, immunity, mental health and overall well-being. 

We have seen different varieties of probiotic-rich vegan foods and drinks. Choose what’s easily available and make these foods a part of your daily routine.