Are you thinking about adding some probiotics to your diet? If you’re struggling with digestive issues or simply want to give your health a boost, it’s a good idea to consume more of the helpful bacteria that live in probiotic food. In this article, we’ll detail the best non dairy probiotics for vegans!
What is a probiotic?
Probiotics are bacteria that are present in certain foods. When they are consumed, the bacteria can provide various amazing health benefits. Therefore, it’s a good idea to include some probiotics in your diet.
The most popular food source of probiotics is yogurt. Natural greek yogurt and special probiotic yogurt contain a lot of these helpful bacteria. However, yogurt is not suitable for vegans, as it is made from dairy.
But don’t worry – plenty of probiotic foods are completely vegan!
Best vegan probiotic foods
Kombucha is a chilled fermented tea. You can purchase it ready-made in shops and superstores, or if you’re feeling adventurous, you can make it yourself using a SCOBY starter!
Kombucha has a low amount of alcohol. Therefore, if you need or choose to avoid alcohol for any reason, you might not be able to consume kombucha.
Kimchi is a popular Korean food – it is fermented cabbage, and the fermentation process causes it to become a great source of vegan probiotics.
You can purchase kimchi in health food stores and some larger superstores, or you could make it at home.
If you purchase pre-made kimchi or eat it in a restaurant, check that it is vegan – some kimchi is made with fish sauce.
Sauerkraut is similar to kimchi – it is also a fermented cabbage dish, but it is native to Eastern Europe and contains European ingredients.
Again, you can purchase sauerkraut in health food stores or superstores or make it at home. Sauerkraut does not usually contain fish.
Tempeh is a popular food in Indonesia and across other parts of Asia. It is made from fermented soybeans, which gives it helpful probiotics. You can purchase tempeh from specialty stores or large superstores.
Miso is a Japanese paste that has plenty of beneficial probiotic bacteria. It is commonly used to make miso soup, a warming, and healthy traditional Japanese dish. Here are some directions to make miso soup with tofu and mushrooms:
– Prepare the soup ingredients: press the tofu using towels and weights or a tofu press, such as the one from Tofubud. Cut the tofu into cubes. Slice the mushrooms.
– Add the ingredients to a pan and fry them gently for a few minutes.
In another pan, boil some water with a stock cube. Once the stock cube is dissolved, take the pan off the heat.
– Wait until the water stops boiling – as boiling water kills the beneficial bacteria in the miso paste. When the water is warm, add the miso paste and cook together for around 5 minutes.
Check the ingredients of your miso paste before buying it – some of the prepackaged varieties contain fish.
Best vegan probiotic supplements
If you don’t have time to cook these dishes and want to make sure that you get a steady supply of probiotics each day, you can also try taking vegan probiotic supplements. Here are some of the best:
- Yuve Vegan Probiotic Sugar-Free Gummies: these gummy supplements are great for anyone with a sweet tooth and have a good flavor.
- Vitauthority SBO Probiotic and Organic Greens Blend: these supplements have probiotics and nutrients from organic superfoods – so you’ll get to enjoy a double health kick!
- Performance Lab Prebiotic and Probiotic: this supplement increases Bifidobacterium, a natural bacteria in your gut – it is a great probiotic to take if you aren’t sure about introducing new bacteria to your body.
- Garden of Life Probiotics: this probiotic is tailored especially for women and has various strains to support women’s health specifically.
- Dr Bo’s Advanced Strength Probiotic: these probiotics are easy to take, with very small capsules. They have been recommended for both adults and children (although we recommend that you speak to your pediatrician before giving them to your child).
- MegaFlora Kids Probiotic: these are made especially for kids aged five and over – so if your pediatrician has advised that your child take probiotics, they are a great option.
You can purchase all of these probiotics from health stores, large superstores, or online.
Probiotics can help us with a lot of different health conditions, including digestion. If you’re vegan, there’s no reason why you should skip probiotics – there are plenty of plant-based ways to consume them so you can keep your gut and body healthy!
Jen Lin-Liu is the founder of Black Sesame Kitchen. A Chinese-American writer and a nationally certified Chinese chef in Beijing. Jen is the author of two memoirs, Serve the People: A Stir-Fried Journey Through China and On the Noodle Road: From Beijing to Rome with Love and Pasta.