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November 25, 2015 By Stephanie McKercher, RDN

Plant-Based Probiotics and Gut Health

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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.

Probiotics are a hot topic these days, and for good reason. Learn more about their digestion- and immune-boosting benefits, plus vegetarian recipes!

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

Vegan or #vegetarian? Here's what you need to know about #probiotics and gut health.Click To Tweet

Gut-Healthy Recipes to Try:

melon-probiotic-smoothie-bowl

Coconut Melon Avocado Smoothie Bowl

Plant-based probiotics are a hot topic these days, and for good reason. Learn more about digestion- and immune-boosting benefits, plus vegetarian recipes!

Maple Herb Roasted Tempeh

Plant-based probiotics are a hot topic these days, and for good reason. Learn more about digestion- and immune-boosting benefits, plus vegetarian recipes!

Baked Tempeh Avocado Tostadas

Plant-based probiotics are a hot topic these days, and for good reason. Learn more about digestion- and immune-boosting benefits, plus vegetarian recipes!

Savory Miso Kale Breakfast Bowls

Plant-based probiotics are a hot topic these days, and for good reason. Learn more about digestion- and immune-boosting benefits, plus vegetarian recipes!

Vegan Deconstructed Sushi Salad Bowls

Plant-based probiotics are a hot topic these days, and for good reason. Learn more about digestion- and immune-boosting benefits, plus vegetarian recipes!

Golden Milk Granola Yogurt Parfaits

Plant-based probiotics are a hot topic these days, and for good reason. Learn more about digestion- and immune-boosting benefits, plus vegetarian recipes!

4 Ingredient Yogurt Dipped Strawberries

Plant-based probiotics are a hot topic these days, and for good reason. Learn more about digestion- and immune-boosting benefits, plus vegetarian recipes!

Coconut Cold Brew Banana Ice Cream

Vegan or #vegetarian? Here's what you need to know about #probiotics and gut health.Click To Tweet

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. 

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Comments

  1. Rebecca @ Strength and Sunshine says

    November 25, 2015 at 3:15 pm

    As you know by now I love this series! One of my favorite things to read about…digestion 😉
    I’m so glad I fell in love with sourkrout over the past year. So so good!
    Rebecca @ Strength and Sunshine recently posted…Roasted Broccolini with Lemon & Garlic Herb Sauce

    Reply
    • Steph | The Grateful Grazer says

      November 25, 2015 at 5:55 pm

      Yay! I feel the same about tempeh! 🙂

      Reply

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STEPHANIE McKERCHER, MS, RDN
REGISTERED DIETITIAN
RECIPE DEVELOPER
DENVER, COLORADO
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