Discover 8 Probiotics For Vegans For A Happy Gut: Benefits And More

Hello, readers! Have you ever wondered about the buzz surrounding good bacteria, especially when it comes to gut health? But what exactly is good bacteria and why is it so popular?

Probiotics, also known as good bacteria, are live cultures of microorganisms that, when consumed, can benefit your gut health. They also strengthen gut immunity while enhancing the immune system. But here's the twist – are probiotics suitable for vegans?

People choose veganism for various reasons, be it lactose intolerance, fitness and diet or even environmental and ethical concerns. Yoghurt, which is a well-known probiotic food, is out of bounds for vegans, but the good news is there are many alternatives that naturally contain probiotics. 

This blog will highlight some of the best probiotics for vegans. You will be able to know about many vegan probiotic foods and their benefits and get answers to some of your common questions. So, without waiting, let’s dive into the topic!

Table Of Contents

1. What Are Probiotics?

2. 8 Amazing Vegan Probiotic Foods For Gut Health 

3. Benefits Of Probiotic Foods

4. Probiotics Vs. Digestive Enzymes

5. The Final Say

6. FAQs

7. References

What Are Probiotics? 

Probiotics are live strains of microorganisms, such as bacteria and yeast, that are allies of gut health. While our digestive system already contains trillions of gut bacteria, probiotic bacteria join them and assist in digestion, immunity, and even mood enhancement. Think of them as tiny gardeners, tending your gut's ecosystem and keeping harmful bacteria in check.

Some common bacteria strains used in probiotics are: 

• Lactobacillus acidophilus and L. rhamnosus

• Bifidobacterium bifidum and B. longum 

• Saccharomyces boulardii

  
  

Probiotics are generally considered harmless to consume, although they can sometimes be involved in bacterium-host interactions, which are not desirable.

Also Read: Prebiotics And Probiotics 

8 Amazing Vegan Probiotic Foods For Gut Health 

Probiotics for vegetarians can be developed homemade or found in stores. The following are a few of the most popular and accessible vegan probiotic foods you can include in your diet:

1. Kimchi

It is one of the most common Korean food which uses fermented cabbage which is a well-known recipe because it produces a spicy flavour. It has vitamins, probiotics and antioxidants. Spices include gochugaru, a.k.a Korean red pepper flakes, ginger, and garlic, while the vegetables involved are napa cabbage, radish, green onions and carrots.

Kimchi provides vegetables with flavour and is beneficial for vegans' gut health. It can be prepared at home, or you can find it in a shop. However, be mindful that while eating out or buying from the store, note the ingredients, as some varieties of kimchi may contain seafood. 

2. Vegan Probiotic Yogurt

How can you skip yoghurt when discussing probiotics for vegans? Vegan variants employ non-dairy plant sources, including almonds, soy, coconuts, peas, oats, or cashews, to replace the traditionally used cow's milk. Notably, the majority of vegan yoghurts contain live active cultures, or probiotics, which are good gut bacteria that promote healthy digestion. 

3. Kombucha 

Kombucha is a popular fermented tea made from a SCOBY starter (Symbiotic colony of bacteria and yeast). Although this gelatinous mass does not seem particularly appetising, it is packed with healthy bacteria.

You may buy SCOBY starters online or at health food stores. Alternatively, some grocery stores and coffee shops sell kombucha that has already been brewed. However, in light of this point, some variants of wine have less alcohol content, which can be inappropriate for some people, specifically expecting mothers as well as breastfeeding ladies.

4. Tempeh

Similar to tofu, tempeh is a soy-based food that is made by fermenting soybeans. It is high in protein and probiotics. It contains a solid texture and has proved useful in various cuisines. Vegetarians can also use tempeh in salads, stir-fries, burgers, and sandwiches. Tempeh, which is made using soybeans, has great protein levels therefore, it can be included in your vegetarian protein diet.

5. Dairy Alternatives (Fortified)

Dairy alternatives fortified with probiotics offer a valuable option for individuals with lactose intolerance or those following a plant-based diet. Live cultures are present in some fermented dairy substitutes, including yoghurt and milk made from soy and nuts. Manufacturers add these healthy bacteria to dairy substitutes to increase their health advantages. 

Beyond lactobacillus, these products may contain strains like Bifidobacterium, enhancing the diversity of beneficial bacteria. When selecting fortified dairy substitutes, choosing those with minimal added sugars and clean ingredient profiles ensures optimal gut health benefits. 

Also Read: Vegan Diet Plan For Weight Loss

6. Supplements

Vegans should consider probiotic-rich foods, but only some have the time to prepare them, and some people may not enjoy the flavour. Supplements provide a simple solution in these situations. This is the easiest option for the consumption of probiotics for vegans

However, not all probiotic pills are acceptable for vegans, so always carefully read the package. Before purchasing goods, a person should do their homework and make sure the supplier is reliable. Probiotic supplements can be found online, in some pharmacies and health food stores.

7. Water Kefir

Water kefir is a probiotic drink similar to kombucha. Water kefir grains serve as the source of the symbiotic culture of bacteria and yeast for this beverage and foster the fermentation process. By combining them with sugar water, juice, or coconut water, you can create a mildly flavoured and nutritious drink. The grains grow regularly and endure for years with proper care. 

It's worth noting that with proper care, water kefir grains can thrive and be reused for an extended period, providing a sustainable source of probiotics for your gut health. You can purchase these grains online and in health food stores. 

8. Pickled Veggies

Fermented veggies are an easy source of probiotics for vegans. They are a delightful, probiotic-rich snack or side dish made from pickled veggies in brine that is safe for vegans. Almost any vegetable can be fermented, but the most popular choices are red bell peppers, cucumbers, carrots, radishes, and green beans.

Fermented vegetables are healthy, but they are also very high in sodium. One needs to be moderate in consuming pickled foodstuff to cut down on salt-related risks like high blood pressure and water retention.

Also Read: How To Improve Gut Health Naturally? Read To Know! 

Benefits Of Probiotic Foods

It is now understood by researchers that some bacterial strains influence the body in different ways. For these probiotic strains to get into the body, there is a need for the consumption of different probiotic-rich foods. Vegan probiotic foods may have various advantages, some of which include:

1. Better Digestion

When consumed, probiotics help increase the number of good bacteria in the gut, thus improving digestive functions. These enzymes break down the complex elements of foods, enhance nutrient absorption, and prevent problems such as constipation, Crohn’s disease, and IBS.

2. Improved Mental Health

Experts say that gut health can influence mental health. Based on the gut–brain link, one could conclude that having healthy gut microbiota can improve our health in general. The probiotics might play a role in creating neurotransmitters like serotonin that help with mood and might reduce the symptoms of depression and anxiety.

3. Better Vaginal Health 

The vagina hosts a diverse community of bacteria. However, some antibiotics, spermicides or contraception tablets may disturb this gentle balance in the vaginal system leading to infection. It has been found that probiotics work towards stabilising the pH equilibrium in this regard, which helps prevent these issues and maintain healthy vaginal health.

4. Lowered Risk Of Cancer

This is based on different research findings from various available sources indicating that alterations in the gut microbiota may be involved in conditions such as inflammatory bowel disease (IBD) as well as colon cancer associated with colitis. Hence, probiotics might assist in preventing some diseases by this research work.

5. Lower Negative Effects Of Antibiotics 

One-third of all patients who take antibiotics experience the complication known as Antibiotic-associated diarrhoea (AAD). Hence, some healthcare providers recommend one take in probiotics together with antibiotics so as not to have AAD.

6. Management Of Diabetes 

According to an additional study, probiotics may alleviate type 2 diabetes symptoms with lipid metabolism and glycemic control.

7. Reduced Risk Of Metabolic Illnesses

Probiotics show promise in both the treatment and prevention of metabolic diseases such as non-alcoholic fatty liver disease, type 2 diabetes, and obesity. Their mechanisms involve influencing metabolic pathways and promoting a healthy gut environment.

Probiotics Vs. Digestive Enzymes

Probiotics and digestive enzymes act in harmony, yet they are very different from one another. Digestive enzymes accelerate and optimise the digestive system's internal chemical activities. Probiotics are living bacteria that support the gut's environment in staying balanced and functioning properly.

Here are some differences between probiotics and digestive enzymes for reference: 

The Final Say

Numerous health advantages of probiotic bacteria include lowered disease risk and enhanced mental and vaginal well-being. Probiotic-rich meals are a tasty method to increase the intake of healthy microorganisms in the body and are a great addition to your balanced diet.

In conclusion, even if you are vegan, you can make probiotic foods part of your healthy diet. Vegans can indulge in a variety of fermented foods and beverages that improve their gut health and general well-being even without consuming dairy.

Now that you know all about probiotics for vegans, if you are looking for a personalised diet or fitness plan, you can connect with our diet and fitness experts at ToneOp. So, if you are ready to enhance your diet and improve your overall health, get in touch today!

FAQs

1. What is the best time to take probiotics?

Most probiotics are best taken on an empty stomach since stomach acid increases their chances of survival. Many individuals take them as soon as they get up in the morning, about 30 minutes prior to breakfast or between two and three hours after their last meal before bed.

2. What is CFU in probiotics?

CFU stands for colony-forming units, which represent the quantity of live cells present in the solution. They are used to measure probiotics and are written on product labels.

3. What are raw probiotics for men?

They are a special kind of probiotic supplement for men without binders, fillers, or other artificial or chemical additives. Raw probiotics are uncooked, undisturbed, and unadulterated and have high potency.

4. Are digestive enzymes and probiotics the same thing?

Probiotics and digestive enzymes have distinct effects on gut health and work in various ways. Probiotics provide a healthy gut environment, while digestive enzymes enhance the digestive processes. Gut health is disturbed when either one is insufficient.

References

Production of bioactive peptides during soybean fermentation and their potential health benefits

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