Top Dairy-Free Sources of Probiotics
Coconut Milk Yogurt
Coconut milk yogurt is a tasty, dairy-free probiotic option. Be mindful of the sugar content by checking the label and opting for unsweetened versions when possible. Adding berries can enhance both the flavor and health benefits. For a homemade touch, try making your own vegan probiotic yogurt.
Non-Dairy Kefir Drink
Kefir is a lightly fermented drink that boasts up to 30 strains of microorganisms, offering more probiotics than yogurt. While traditional kefir is made from dairy, you can use coconut milk, almond milk, or other non-dairy alternatives. Kefir helps combat harmful bacteria and Candida yeast, promoting gut health.
Tempeh Meat Substitute
Tempeh, made from fermented soybeans, is a firm, nutty-flavored meat substitute rich in protein, calcium, and probiotics. It’s versatile and can be used in various dishes like tacos, chili, or stir-fries. Some brands also offer gluten-free options.
Kimchee Spicy Fermented Cabbage
Kimchee, a spicy Korean fermented cabbage, is packed with probiotics and nutrients like iron, folate, and vitamins A, C, K, and B-6. Its unique sour and spicy flavor can enhance many dishes.
Sauerkraut
Sauerkraut, another form of fermented cabbage, is a great source of non-dairy probiotics and digestive enzymes. It’s low in calories and high in fiber, manganese, folate, iron, potassium, and vitamins B-6, C, and K.
Kombucha Probiotic Tea Drink
Kombucha is a fermented black tea drink rich in probiotics such as Gluconacetobacter, Lactobacillus, Acetobacter, and Enterococcus faecium, along with probiotic yeasts like Zygosaccharomyces. It’s a refreshing alternative to soda.
Miso Paste
Miso, a traditional Japanese condiment made from fermented soybeans, rice, barley, or rye, is a good source of probiotics like Lactobacilli and Bifidobacteria. It’s commonly enjoyed in miso soup or as a salad dressing.
Natto Fermented Soybeans
Natto, made from fermented soybeans, contains the beneficial bacteria bacillus. It’s high in protein and rich in vitamins and minerals such as iron, copper, magnesium, calcium, potassium, zinc, phosphorus, selenium, and vitamins C and K. Traditionally eaten for breakfast, natto can be added to various dishes.
Fermented Pickles
Pickles can be a great source of probiotics, but not all pickles qualify. Look for “naturally fermented” labels or make your own at home, as most store-bought pickles are preserved in vinegar, which kills probiotics.
Umeboshi Plums
Umeboshi plums, known for their healing properties in Japan, are a source of probiotics. These pickled plums have an alkalizing effect on the body and can be found as whole plums, paste, or umeboshi vinegar.
Raw, Organic Apple Cider Vinegar
Apple cider vinegar can contain probiotics if it’s unpasteurized, raw, and organic. Look for the “mother” or scoby in the bottle, which indicates the presence of beneficial bacteria and yeast.
Dairy-Free Probiotic Supplement
While getting probiotics from food is ideal, supplements can help maintain gut health, especially during times of stress or dietary imbalance. Choose supplements from reputable brands with multiple strains and consider those that include prebiotics. Opt for vegetarian capsules to ensure higher quality.
Can Probiotics Be Vegan?
Many probiotic supplements contain Lactobacillus, which is dairy-free despite its name. For those preferring non-dairy mediums, vegan probiotics are available. For example, Global Healing’s Ultimate Probiotic offers a vegan, non-dairy option with 75 billion CFU of various strains and includes prebiotics for balance.