Top Plant Based Probiotics You Should Be Weaving Into Your Diet!
The thought of bacteria in your gut can be pretty yucky (and not something you want to keep ruminating about)! However, if you are thinking ‘good bacteria’ then you should definitely try to get as much of that into your body to ensure good health, wellness and a healthy gut!
Many people usually associate probiotics with yogurt, milk, soft cheese and milk kefir, so you might be surprised to hear that there are a wealth of plant based probiotics that are easy (and even tasty) to incorporate into your diet.
You may be someone who has never really thought too much about probiotics, or may have only considered them when you are off to Bali and want to take supplements to help reduce your risk of getting food poisoning, so it’s probably useful to firstly explain what a probiotic is.
Probiotics are often referred to as ‘good bacteria’ that live in your body and help with gut health. Probiotics do an amazing job of cleaning your gut, which in turn makes your body thrive. Probiotics combat the ‘bad bacteria’ that exists in our digestive system, helps break down food, counters digestive issues, and keeps your gut in harmony.
The key to plant based probiotics is fermentation. Foods that are fermented are usually very high in probiotic value, so these are the foods to seek out. There are many health benefits of probiotics including reduced risk of disease, improved digestion, better vaginal health, reduced antibiotic side effects, and reduced prevalence of metabolic diseases such as obesity and type 2 diabetes.
You can supplement for probiotics but I find it super simple to enjoy them via food and beverages. Check out my top plant based probiotics you should be dosing up on!
Top Plant Based Probiotics You Should Be Weaving Into Your Diet!
There are a whole host of tasty, easy-to-source plant based probiotics that make is simple to get your ‘healthy’ bacteria dose.
Water Kefir
This is my daily probiotic of choice – I drink this stuff everyday – I either dash down a quick shot glass of the miracle drink, or savour it as a longer drink with soda.
Water kefir is a powerful natural probiotic. You can easily cultivate it at home and I have had my batch of tibico grains living in a massive jar in my kitchen for nearly 10 years!
Water kefir grains ferment organic sugar and molasses to form a healthy, zingy drink. I also add citrus fruit and sometimes a pinch of bicarbonate soda and my little tibicos seem to thrive.
Years ago I was lucky enough to inherit my grains from someone who was leaving the country and looking for someone to keep her grains alive and happy. Nowadays you can buy water kefir grains online or in health food stores.
Kombucha
Over the past 5 years you have probably noticed various brands of kombucha on supermarket shelves and available in restaurants and cafés. I absolutely love this stuff and it will be my ‘beverage of choice’ whenever I have the option to choose it.
So what is Kombucha?
Kombucha is a fermented tea that is really easy to brew if you want to make your own at home. You start with a culture of bacteria called a Scoby starter (these look like a flat, slimy, pale mushroom). Scoby starters are available to purchase online or in some health-food stores.
You can also enjoy ready-made kombucha from supermarkets, health shops, and in some cafés and restaurants. Kombucha is packed full of enzymes, antioxidants, amino acids, and probiotics.
Be mindful that Kombucha contains low levels of alcohol due to the fermentation process so not suitable for pregnant of breastfeeding women.
Miso
Miso, a Japanese staple, is a very tasty way to get your dose of probiotic. The great news is miso has been reported to have as many as 160 bacteria strains, which will work wonders for your gut.
Miso touts high levels of B vitamins, antioxidants, and beneficial bacteria. You can easily incorporate some miso into your diet through adding the paste to noodle and salad dressings, stir-fry sauces, tofu marinades, or enjoyed as a simple warm soup. Be sure to use only warm water, rather than boiling hot, so that you do not kill the probiotic bacteria.
Sauerkraut
Sauerkraut is a fermented cabbage dish that is popular in many Eastern European countries. It is easy to make at home but you can also buy it ready-made at supermarkets and health stores, or online.
Sauerkraut is not just a condiment for bratwurst, it is actually a great food to accompany many plant based meals. Pop it on salad, in a vegan burger, as a sandwich filling, or on a plant based antipasto plate, and you’ll be sure to get a rich amount of probiotics along with great levels of potassium, vitamin C and K.
Kimchi
Until recently I’d never heard of kimchi. This Korean dish is fermented cabbage with a little spice. Not only is it a rich source of probiotics, but you’ll also get some impressive vitamin and antioxidant levels. Kimchi is made in a similar fashion to sauerkraut but it also includes spices and some other vegetables.
You can easily make kimchi at home, or alternatively you can purchase at a health food store or even in the supermarket nowadays. Just be sure to check the ingredients as some kimchi brands include seafood.
Pickled vegetables & olives
Who would have thought that pickled vegetables and olives could be high in probiotic. Some super tasty pickled vegetable options include: carrots, radishes, capsicum, garlic, green beans, cucumbers, cauliflower and olives! The list is endless – you can ferment any vegetable of your choice.
You can then indulge on these pickled fermented probiotic goodies whenever you like. Add them to salads, as a side accompaniment, in sandwiches, wraps and burgers, or just straight out of the jar!
You can ferment your own vegetables at home or buy at the supermarket. Just be mindful of the sodium levels and eat in moderation.
Tempeh
Tempeh is a soy-based food that involves the fermentation of the soybeans. Due to the fermentation, tempeh is rich in probiotics and protein. It is a great food to add to many recipes and takes on the flavours that it is cooked or marinated with.
You can use tempeh in stir-fries, burgers, sandwiches, salads, and more. Supermarkets and health food stores sell tempeh so you’ll find it easy to find.
