Plant-Based Probiotics and Gut Health

Probiotics are a hot topic these days, and for good reason. If you’re vegan or vegetarian, here’s what you need to know about plant-based probiotics and gut health.

First, what exactly are probiotics and prebiotics?

Probiotics are live bacteria that contribute to a healthy gut environment—our very own community of health-promoting microbes.

Prebiotics are fermentable fibers that serve as food and nourishment for our healthy gut bacteria. (Many prebiotics are also considered FODMAPs. Missing out on prebiotics is one of the main reasons I don’t recommend following a low FODMAP diet—or any diet, for that matter—permanently.)

What are the benefits of eating probiotics?

Probiotics have a pretty incredible impact on many areas of health + wellness, especially for digestive and immune health, and an imbalance is associated with diabetes, liver disease, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), bacterial overgrowth, colorectal cancer, and more (1, 2, 3, 4, 5). We need additional studies to explain how varying strains work better for some people (but don’t seem to do much for others), but even as current research stands, we can feel fairly certain that our gut bacteria plays an integral role in our overall health and wellbeing.

Where to Find Plant-Based Probiotics:

Try to Include Food Sources of Probiotics Most Days:

Look for fermented and cultured foods:

• Tempeh
• Miso
• Sauerkraut
• Kimchi
• Kombucha
• Cultured yogurt (dairy and dairy-free varieties)

Include Fibrous Prebiotics Daily:

Look for high-fiber plant foods:

• Asparagus
• Leeks
• Onions
• Garlic
• Apples
• Bananas
• Almonds
• Oats
• Whole wheat

A Note on Probiotic Supplements:

I love helping my clients find the best dietary supplements to fill in the occasional nutritional gap, but probiotic supplements aren’t necessary for everyone. Probiotics are generally safe, but check with your dietitian before you start taking them (or any new dietary supplement). When it’s appropriate, I typically recommend a probiotic supplement with at least 20 billion CFUs, but recommended doses vary greatly person-to-person. (If your supplement has a lower CFU level, it may not contain enough beneficial bacteria to make a real difference for your health.)

CFUs = Colony Forming Units, or the number of probiotics in a food or dietary supplement

Gut-Healthy Recipes to Try:

Coconut Melon Avocado Smoothie Bowl

Maple Herb Roasted Tempeh

Baked Tempeh Avocado Tostadas

Savory Miso Kale Breakfast Bowls

Vegan Deconstructed Sushi Salad Bowls

Golden Milk Granola Yogurt Parfaits

4 Ingredient Yogurt Dipped Strawberries

Coconut Cold Brew Banana Ice Cream

Want to talk it over with a dietitian? Learn more about my health coaching services, available virtually and in the Denver, Colorado area.

This post was originally published in 2015, and was most recently updated 9/5/17.