The 10 best vegan probiotics

While yogurt is one of the most popular dietary sources of probiotics, it is not suitable for vegans. Luckily, there are many other ways for people on a plant-based diet to eat more probiotics.

In this article, we list the best vegan probiotics, as well as their health benefits.

The best vegan probiotics

The best vegan probiotic foods include:

1. Sauerkraut

Sauerkraut is a fermented cabbage dish that is popular in many Eastern European countries.

It is rich in probiotics, as well as potassium and vitamins C and K. People can make sauerkraut by letting finely cut cabbage ferment in brine, which is a highly concentrated saltwater solution.

The Lactobacillus bacteria on cabbage convert its sugars into lactic acid. The result is a crunchy and sour condiment that works well in sandwiches, salads, or on its own.

Many health-food stores and supermarkets also sell sauerkraut. It is best to choose an unpasteurized product, as pasteurization destroys much of the beneficial bacteria.

Sauerkraut is also available to purchase online.

2. Kimchi

Kimchi is a spicy, fermented cabbage dish that is popular in Korean cuisine. It contains probiotics, vitamins, and antioxidants. The process for making kimchi is similar to that of sauerkraut, but it also includes spices and some other vegetables.

People can make kimchi at home or find it in health-food stores. Vegans who are eating out should check that restaurant kimchi does not contain seafood.

Rich in antioxidants, B vitamins, and beneficial bacteria, miso soup is a great option for vegans looking for a probiotic fix.

Other uses for miso paste include:

• salad dressings
• stir-fry sauces
• marinades

It is vital to use warm, rather than hot, water when making miso soup, as high temperatures kill probiotic bacteria.

9. Fortified dairy alternatives

Some fermented dairy alternatives, such as soy- and nut-based milk and yogurts, contain live cultures. Manufacturers add these beneficial bacteria to dairy alternatives to boost their health benefits.

A person can check the label for Lactobacillus and other probiotic strains in these products.

10. Supplements

While probiotic-rich foods are a good option for vegans, not everyone has the time to make these foods, and some people may not like how they taste. In these cases, supplements offer an easy alternative.

Not all probiotic supplements are suitable for vegans, however, so always check the label carefully.

The United States Food and Drug Administration (FDA) do not regulate probiotic supplements, so there is no guarantee that these products contain the strains of bacteria that the manufacturers claim they do. People should research products before buying them and ensure that they come from a reputable source.

Probiotic supplements are available in health-food stores, some pharmacies, and online.

Benefits of probiotics

Research into the benefits of probiotics for health is ongoing. Researchers are discovering that different strains of bacteria have a range of effects on the body. It may be best to eat a variety of probiotic-rich foods to ensure that different strains enter the body.

Some of the potential benefits of probiotics include:

• Improved digestion: Probiotics help break down food and speed up digestion. They may also reduce constipation and symptoms of Crohn’s disease and irritable bowel syndrome (IBS).
• Reduced risk of cancer: Studies indicate that disturbances of the gut microbiota may play a role in various diseases, such as inflammatory bowel disease (IBD) and colitis-associated cancer. As a result, researchers suggest that probiotics may help prevent these diseases.
• Vaginal health: The vagina contains an abundance of bacteria. Antibiotics, spermicides, and birth control pills can throw off the delicate balance in the vaginal tract, leading to infection. Probiotics may restore the balance and help prevent these issues.
• Mental health: Experts believe that good gut health may influence mental health. Research suggests that probiotics may reduce feelings of depression and anxiety, although additional studies are necessary to confirm this.
• Fewer antibiotic side effects: Over a third of people who take antibiotics develop antibiotic-associated diarrhea (AAD). Therefore, some doctors recommend that people take probiotics alongside antibiotics to prevent AAD.
• Reduced risk of metabolic diseases: Obesity, type 2 diabetes, and non-alcoholic fatty liver disease are types of metabolic disease. Regularly consuming probiotics may prevent and treat these conditions.
• Diabetes management: Other research reports that probiotics may improve glycemic control and lipid metabolism in people with type 2 diabetes.

Takeaway

Probiotic bacteria offer many health benefits, including a reduced risk of disease and improved vaginal and mental health.

To further support healthy gut flora, a person can also regularly consume foods rich in prebiotics, which are fibers that feed gut bacteria and help them thrive.

Probiotic-rich foods are a delicious way to include more beneficial bacteria in the diet. Even without eating dairy, vegans can enjoy an array of fermented foods and drinks that boost their gut health and overall well-being.

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