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    Home » Grateful Grazer

    Published: Nov 25, 2015 · Modified: Aug 31, 2020 by Stephanie McKercher, RDN · This post may contain affiliate links · 2 Comments

    Plant-Based Probiotics

    Strawberry yogurt parfait in a glass with pink and black text that reads, "Plant-Based Probiotics: Vegan + Vegetarian Food Sources."

    This post is an introductory guide to understanding plant-based probiotics, including natural vegan and vegetarian food sources of prebiotics and probiotics for gut health and wellness.

    Strawberry Yogurt Parfait in a glass with granola.

    What are Probiotics and Prebiotics?

    Probiotics are live bacteria (microorganisms) that live inside of us and don't cause disease

    Prebiotics are fermentable fibers that act like food for the probiotics.

    You can find both probiotics and prebiotics in natural foods, some of which are probably already in your kitchen.

    Why Do Probiotics Matter?

    Emerging research indicates probiotics play a role in overall health, especially as it's related to the functioning of the gastrointestinal system, but we need additional studies to explain how different strains work to fully understand their unique clinical uses.

    Plant-Based Probiotics: Vegan and Vegetarian Food Sources

    Probiotics are found in many plant-based fermented foods. Look for foods with live and active cultures and check for proper storage instructions. Many cultured foods need to be refrigerated to keep the probiotics alive.

    Vegan Probiotic Food Sources:

    • Tempeh
    • Miso
    • Sauerkraut
    • Kimchi
    • Fermented pickles
    • Kombucha
    • Cultured dairy-free yogurt and kefir alternatives
    • Sourdough bread

    Additional Vegetarian Probiotic Food Sources:

    • Cultured yogurt and kefir
    • Cultured cheeses

    Plant-Based Sources of Prebiotics:

    Choose fibrous vegan and vegetarian meals with:

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

    Should You Take Plant-Based Probiotics as a Supplement?

    Probiotic supplements are generally safe for most people, but you should always check with a dietitian or doctor before you start something new, especially if you're taking medications or have a health condition.

    It's important to note that different strains of probiotics will act differently in your body, and supplements vary greatly in the number of live cultures (known as CFUs or Colony Forming Units) in each capsule.

    Horizontal image of loaded sweet potatoes in grey baking dish.

    Gut Healthy Vegan and Vegetarian Recipes to Try

    • 7-Ingredient BBQ Tempeh Loaded Sweet Potatoes
    • Pistachio Yogurt Dipped Strawberries
    • Brown Butter Miso Roasted Eggplant
    • Shiitake Mushroom Bowls with Creamy Miso Sauce
    • Baked Apples and Pears with Maple and Thyme
    • Pan-Fried Tofu with Mango Kefir
    • Pumpkin Oat Pancakes with Fruit and Yogurt
    • Strawberry Yogurt Parfait with Chocolate Chia Seed Granola
    • Pan-Fried Asparagus with Feta and Sun-Dried Tomatoes
    • Asparagus Chard Ramen Noodle Bowls

    Save This Plant-Based Probiotics Post on Pinterest

    Strawberry yogurt parfait in a glass with pink and black text that reads, "Plant-Based Probiotics: Vegan + Vegetarian Food Sources."

    (This post was most recently updated on August 31, 2020.)

    Try These Recipes Next:

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    • Easy Vegan Sweet Potato Casserole with Pecans
    • One-Pot Tofu Pumpkin Curry with Coconut Milk
    • Caprese Pizza with Tomato, Basil, and Mozzarella
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    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!

      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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