Boosting Probiotics On A Plant-Based Diet: A Guide

Probiotics are often referred to as good bacteria and are most commonly associated with dairy products such as yogurt. However, for those following a plant-based diet, there are still plenty of options to increase your intake of probiotics. Probiotics are important as they help to balance the bacteria in our bodies, keeping our gut healthy, improving digestive health, promoting heart health, and even giving you better-looking skin.

Fermented foods like kimchi, sauerkraut, and kombucha

Kimchi is a spicy, fermented Korean dish made with cabbage, carrots, chilli, and various other vegetables. It is a nutritional powerhouse of probiotics, antioxidants, and vitamins. You can make kimchi at home by fermenting shredded cabbage and other vegetables in a brine solution, which is a highly concentrated salt solution. The Lactobacillus in the cabbage and vegetables converts sugar into lactic acid, resulting in a crunchy, sour, and spicy condiment. It is important to choose an unpasteurized product, as pasteurization kills most probiotics.

Sauerkraut is a popular Eastern European condiment, similar to kimchi but with a milder flavour. It is made by fermenting shredded cabbage in a brine solution. Sauerkraut is rich in probiotics, vitamin C, vitamin K, and potassium. It can be made at home or purchased in stores, but be sure to look for products containing 'live and active' cultures.

Kombucha is a fermented tea beverage that is popular in Asian countries and is gaining popularity in the United States. It is made by fermenting black or green tea with sugar and a SCOBY (symbiotic culture of bacteria and yeast). Kombucha contains polyphenols, which become more potent as the product ferments. It also has a low pH level, which helps inhibit the growth of harmful bacteria. Kombucha can be brewed at home or purchased ready-made, but be aware that it contains small amounts of alcohol due to the fermentation process.

These fermented foods are excellent ways to increase your intake of probiotics on a plant-based diet. They offer a variety of health benefits, including improved digestion, better immunity, and increased nutrient absorption.

Probiotic supplements

Probiotics are live microorganisms that have health benefits when consumed. They are often referred to as "good bacteria" and are most regularly attributed to yoghurt. However, yoghurt and other dairy products are not suitable for everyone, as they contain animal-based proteins and lactose. This is where probiotic supplements come in—they offer a way to get your daily dose of probiotics without having to consume dairy products.

When choosing a probiotic supplement, it is important to look for one that includes a prebiotic formula as well. Prebiotics are the fuel that helps probiotics flourish. They are a type of fibre that cannot be digested by humans, so they are fermented in the colon by the microbiome.

One example of a probiotic supplement is PA5051, a plant-based probiotic based on Pediococcus Acidilactici, a single-strain subclass of gram-positive, lactic acid bacteria. PA5051 is temperature and oxygen-stable, and can withstand low pH levels, making it more likely to survive the acidic stomach environment and make its way into the digestive system. It has also been shown to be complementary to antibiotics, meaning it can be taken at the same time as these medications without reducing its health effects.

Soy and nut milk

Soy milk is a popular choice for those looking for a plant-based milk alternative, and it can be easily fortified with probiotics. In fact, some studies have shown that consuming probiotic soy milk can lead to similar reductions in weight, body mass index (BMI), and waist-to-hip ratio compared to regular soy milk. Additionally, probiotic soy milk has been found to significantly decrease systolic and diastolic blood pressure in patients with type 2 diabetes.

If you're looking to increase your probiotic intake, look for soy milk products that have been fermented with strains of probiotic Lactobacillus. These specific strains of bacteria have been shown to enhance the antioxidant activity of soy milk, making it an even healthier choice.

In addition to soy milk, nut milk is another plant-based milk alternative that can be a good source of probiotics. Similar to soy milk, you can find nut milk products that have been fortified with active cultures of probiotics. When choosing a nut milk, look for options made from almonds, as almond milk has been specifically studied for its potential as a vehicle for delivering probiotics.

By incorporating probiotic-rich soy and nut milk into your diet, you can support your gut health and enjoy the benefits of a diverse microbiome, which is key to maintaining overall good health.

Sourdough bread

The lactic acid bacteria in sourdough starters release prebiotics like beta-glucan, which improve probiotic activity in the digestive system. This can lead to better digestion by breaking down non-digestible carbohydrates in flour. FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are short-chain carbohydrates that are poorly absorbed in the small intestine and may cause bloating, abdominal discomfort, and other digestive issues in people with non-celiac gluten sensitivity or irritable bowel syndrome. During fermentation, proteolysis occurs, breaking down proteins in sourdough bread into bioactive peptides and amino acids that are easier to digest.

In addition to its gut health and blood sugar benefits, sourdough bread also reduces antinutrients, which are plant compounds that can prevent the absorption of certain nutrients. The fermentation process breaks down phytic acid, a common antinutrient found in grains, legumes, and nuts, which can interfere with the absorption of minerals like iron, zinc, and calcium.

Pickles

Fermented pickles are rich in probiotics, also known as "good" bacteria, which provide numerous health benefits. Probiotics help to balance the bacteria in our bodies, supporting digestive health, boosting immunity, and promoting overall good health. They can also help with weight loss and improve mood and cognition.

When selecting pickles, look for those that are fermented in salt brine rather than vinegar. Vinegar pickles are produced using vinegar, which kills all bacteria, including the beneficial bacteria that support gut health. Fermented pickles can be found in the refrigerated section of grocery stores, often near the cheese. Check the labels for terms like "fermented," "unpasteurized," "live cultures," or "probiotic."

While pickles are a tasty way to boost your probiotic intake, it's important to remember that they can be high in sodium. Therefore, it's best to consume them in moderation, especially for individuals with high blood pressure or those prone to water retention.

In addition to pickles, other plant-based sources of probiotics include kimchi, sauerkraut, miso, tempeh, and kombucha. These fermented foods offer a variety of nutritional benefits and can be easily incorporated into your diet.

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