When thinking about our gut health, the first probiotic-rich food that comes to mind is often yogurt. As a dairy product, this is a no-go for people following a vegan diet. Fortunately, there are some great vegan probiotic foods available!
From tangy sauerkraut to savory miso, I’ll show you some delicious options that not only taste great but may offer numerous health benefits.
If you’re looking for ways to get more gut-friendly probiotics on a vegan diet, I’ve got you covered!
What are probiotics?
The International Scientific Association for Probiotics and Prebiotics (ISCPP) defines probiotics as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.”
These microorganisms are non-pathogenic (non-disease-causing) bacteria, such as Lactobacillus or Bifidobacterium, that are typically found naturally in the gut microbiome of humans. Probiotics can also include certain yeasts, such as Saccharomyces.
These bacteria can be found in fermented foods, processed foods that have had probiotics added to them, or in supplements.
Probiotics vs. live cultures
People often use the term probiotics to refer to the beneficial bacteria in both supplements and fermented foods. However, the ISCPP doesn’t consider the live cultures in fermented foods to be the same as probiotics.
Why not? “Probiotics” refers specifically to certain strains of microorganisms for which there is clear evidence of health benefits for humans. These microorganisms are carefully cultured in very controlled environments, so they’re more standardized.
The types and amounts of live cultures that develop in naturally fermented foods can vary much more widely, so it’s difficult to say for sure how beneficial all fermented foods are and what sorts of health benefits they provide.
Since I’m focusing on fermented foods in this article and not supplements, most of the foods listed below technically contain live cultures and not probiotics. However, since “probiotics” is often used interchangeably and is more well-known, I’ll continue to use the term throughout this article.
10 vegan probiotic foods to try
I’ve summarized the options for probiotic foods on a vegan diet below. Try them and see what you think!
1. Non-dairy yogurt
Yogurt is probably the first probiotic food that comes to mind for most people. Fortunately, there are many plant-based varieties available at the store.
Commercial plant-based yogurts are usually pasteurized, killing off the natural probiotics (and potentially harmful bacteria) formed during yogurt production. However, live cultures are added in after pasteurization, making non-dairy yogurt a probiotic-rich food.
2. Sauerkraut
Sauerkraut is made through the fermentation of shredded cabbage by lactic acid bacteria. Ingredients can vary, but the simplest version is just cabbage and salt.
Be aware that shelf-stable (non-refrigerated) sauerkraut bought at the store is likely pasteurized, so it isn’t a good source of probiotics. Look for refrigerated sauerkraut or try making your own at home.
My favorite way to eat it is in a plant-based Reuben sandwich!
3. Kimchi
Kimchi is a staple food in Korean cuisine, usually consisting of cabbage fermented with a flavorful paste made from gochugaru, radish, salt, fish sauce, fermented shrimp, Korean chives, carrots, and ginger.
Traditional kimchi isn’t vegan due to the seafood-based ingredients, but vegan versions are available.
4. Brine-pickled vegetables
Pickled beets, carrots, cauliflower, and other vegetables can be high in probiotics as long as they’re pickled in a salty brine. Pickling veggies in vinegar will kill any bacteria present, so you’ll need to choose brine-fermented vegetables if getting more probiotics is your goal.
If you have high blood pressure, type 2 diabetes, or other conditions requiring you to watch your sodium intake, be sure to check the sodium content on nutrition labels.
5. Kombucha
Kombucha is a fermented probiotic beverage made from tea leaves, sugar, and a Symbiotic Culture of Bacteria and Yeast, or SCOBY. Sugar serves as food for the probiotic bacteria.
People make many claims about the health benefits of kombucha, especially for gut health, but these health benefits have yet to be studied in human trials. Since research is limited to petri dish and rodent studies, it’s difficult to say for sure how kombucha impacts our health.
That said, kombucha is rich in probiotics and antioxidants and is safe to drink for most people. If you’re immunocompromised, it’s likely wise to avoid kombucha1 since dangerous bacterial strains have been found in improperly prepared kombucha made at home.
6. Water kefir
Many people are familiar with dairy-based kefir, but it can also be made with water. Water kefir is made simply by fermenting sugar water with water kefir starter grains. As with kombucha, sugar is required to feed the starter bacteria and yeast.
Some bacteria, such as Lactobacillus lactis, in water kefir2 may survive the acidic conditions of the stomach and make it to the colon where they may help strengthen the gut lining and immune system.
The potential health benefits of water kefir may also be due to kefiran, a unique compound produced by the starter microorganisms. It could help strengthen immune function, protect the gut against harmful pathogens, and regulate blood pressure, although evidence for these benefits is still preliminary.
7. Miso
Miso is a salty, umami paste traditionally made from fermented soybeans. It’s best known as the star ingredient in miso soup, but is also used to add flavor to other soups and marinades.
To prevent killing off any live probiotics, it’s best to avoid adding miso directly to boiling liquid. Instead, mix it with warm water and pour into your soup once the heat has been turned off.
8. Natto
Like tempeh, natto is a fermented soybean product. Not so similarly, natto has a sticky, slimy consistency and a very strong odor. Inoculated with the bacteria Bacillus subtilis, it’s a great source of probiotics when fresh and is the only food source of the unique enzyme nattokinase, known for its cardiovascular health benefits.
Natto is made with already cooked soybeans that have been fermented, so there’s no need to cook it a second time. This will preserve its probiotic benefits. I wouldn’t suggest eating it plain, though. Instead, try it mixed with hot rice and soy sauce or vegan kimchi.
RELATED: Natto vs. Tempeh: Comparing Two Soy Superstars
9. Tempeh
This fermented soybean cake is one of my favorite plant-based proteins! Most commercially available tempeh is pasteurized, meaning it’s no longer a source of live cultures.
Tempeh is practically never eaten raw, so cooking also destroys its probiotic content.
That said, tempeh is an incredibly nutrient-dense food. Vegans can benefit greatly from its high levels of plant-based protein and highly bioavailable vitamins and minerals. And thanks to its dietary fiber and isoflavone content, it can help promote the growth of beneficial bacteria already present in the gut.
RELATED RECIPE: Sticky Sesame Tempeh
10. Olives (fermented & unpasteurized)
You may have seen olives listed elsewhere online as a good source of probiotics, and this can be true — with certain caveats, which is why they’re last on this list.
Most olives are fermented, so they’ll contain probiotics as long as they aren’t pasteurized. Since jarred and canned olives available in US grocery stores have been pasteurized, they won’t contain live probiotics. Olive bar olives are likely pasteurized as well, unless labeled “fresh”.
Unpasteurized olives are rare, but can be found from specialty stores online.
Fermented foods without live cultures
As I began to allude to earlier, fermented foods are no longer considered good sources of live & active cultures when they’ve been exposed to temperatures greater than 120 degrees Fahrenheit.
A good example of this is sourdough bread. While sourdough is made from fermented dough, all cultures are killed once baked in a hot oven.
Similarly, many fermented foods, such as tempeh and olives, are pasteurized during the manufacturing process to kill any harmful bacteria that may have grown as a result of improper preparation.
The good news, however, is that heat-treated probiotic foods may still offer health benefits.
Heat-killed probiotic bacteria3 and the substances they release can still act as live probiotics in certain ways and may help improve immunity.
Additionally, fermentation improves the bioavailability of many vitamins and minerals, making it easier for our bodies to digest and absorb them.
Benefits of probiotic foods
Probiotic foods can offer a variety of health benefits, but, they may not be a direct result of the specific probiotic strains in each food. Interestingly, shifts towards healthier gut bacteria that have been observed with eating probiotic foods may be due more to other components in these foods than the probiotic bacteria themselves.
For example, many probiotic foods are rich in dietary fiber and plant-based chemicals called polyphenols. Many types of fiber and polyphenols act as prebiotics, serving as fuel for the healthy bacteria already present in the gut and helping them to flourish.
It seems that some of the probiotics in yogurt and fermented foods can survive stomach acid4 and make it to the intestines, but it isn’t yet clear which probiotic strains or foods are best suited for this.
Here are some of the potential health benefits of consuming probiotic foods:
- Improved Digestive Health: Probiotic strains that survive the acidic stomach and reach the colon can integrate into the gut microbiome and maintain a healthy balance of gut bacteria, strengthen the gut barrier, and prevent the growth of pathogenic bacteria.
- Support a Strong Immune System: A significant portion of the immune system resides in the gut, and a healthy balance of gut bacteria supported by the prebiotics and live cultures in probiotic foods can strengthen immune function.
- Enhanced Nutrient Absorption: Probiotics can improve the absorption of nutrients from food, ensuring that your body can utilize essential vitamins, minerals, and other nutrients effectively.
- Reduced Inflammation: Imbalances in gut bacteria can contribute to inflammation in the body, which is linked to various chronic diseases. Fermented foods may help reduce inflammation through their antioxidant, polyphenol, and/or dietary fiber content and by promoting the growth of anti-inflammatory bacterial strains.
- May promote good mental health. Preliminary research5 suggests that eating fermented foods may help lessen anxiety and improve memory and cognitive function.
Are probiotic foods better than supplements?
This is a tough question to answer, as it ultimately depends on your goals.
If you want to improve your diet and gut health, eating more whole (and fermented) plant foods would be an effective first step for most people because these tend to be high in dietary fiber and polyphenols that promote the flourishing of beneficial bacteria in the gut.
If you’re trying to manage Irritable Bowel Syndrome (IBS) symptoms, prevent antibiotic-associated or traveler’s diarrhea, or maintain healthy bacteria levels in the gut while taking an antibiotic, vegan probiotic supplements can be a helpful tool.
RELATED: Best Probiotic for Vegans
Summary
While fermented foods don’t technically meet a strict definition of “probiotics”, fermented foods do contain live cultures which may offer many of the same benefits. Eating more fermented plant-based foods may help promote gut health, strengthen the immune system, and support overall health.
Although heat-treated fermented foods may lose live cultures, they still offer health benefits, such as improved nutrient absorption and reduced inflammation.
While the choice between vegan probiotic foods and supplements depends on individual goals, incorporating fermented plant-based foods into your diet is a healthy choice for most people.
The scientific information in this article was accurate at the time of publishing but may change over time as new research becomes available.
References
- Esatbeyoglu T, Sarikaya Aydin S, Gültekin Subasi B, et al. Additional advances related to the health benefits associated with kombucha consumption. Crit Rev Food Sci Nutr. Published online January 20, 2023. doi:10.1080/10408398.2022.2163373
- Egea MB, Santos DCD, Oliveira Filho JG, Ores JDC, Takeuchi KP, Lemes AC. A review of nondairy kefir products: their characteristics and potential human health benefits. Crit Rev Food Sci Nutr. 2022;62(6):1536-1552. doi:10.1080/10408398.2020.1844140
- Piqué N, Berlanga M, Miñana-Galbis D. Health Benefits of Heat-Killed (Tyndallized) Probiotics: An Overview. Int J Mol Sci. 2019;20(10):2534. Published 2019 May 23. doi:10.3390/ijms20102534
- Leeuwendaal NK, Stanton C, O’Toole PW, Beresford TP. Fermented Foods, Health and the Gut Microbiome. Nutrients. 2022;14(7):1527. Published 2022 Apr 6. doi:10.3390/nu14071527
- Balasubramanian R, Schneider E, Gunnigle E, Cotter PD, Cryan JF. Fermented foods: Harnessing their potential to modulate the microbiota-gut-brain axis for mental health. Neurosci Biobehav Rev. 2024;158:105562. doi:10.1016/j.neubiorev.2024.105562
