Add these probiotics to your daily diet
What's the story
Fermented foods are a great source of probiotics, which are essential for maintaining a healthy gut. For vegetarians, these foods can be an amazing way to get these beneficial bacteria into their diet. Probiotics improve digestion, boost immunity, and may even improve mental health. Here are five vegetarian-friendly fermented foods that can help you add probiotics to your diet.
Dairy option
Yogurt: A dairy delight
Yogurt is one of the most popular sources of probiotics. Made from fermented milk, it contains live cultures that are good for the gut. When buying yogurt, make sure to choose options with "live and active cultures" on the label to ensure you're getting those beneficial bacteria. Yogurt can be enjoyed on its own or added to smoothies and desserts for an extra nutritional boost.
Cabbage choice
Sauerkraut: A cabbage classic
Sauerkraut is finely shredded cabbage fermented with lactic acid bacteria. It is rich in fiber and vitamin C, along with probiotics. This tangy dish is a versatile addition to meals, be it as a side dish or topping on sandwiches and salads. When buying sauerkraut, go for unpasteurized versions as pasteurization kills the beneficial bacteria.
Spicy selection
Kimchi: Spicy Korean staple
Kimchi is a traditional Korean dish made from fermented vegetables, usually napa cabbage and radishes, seasoned with chili pepper and other spices. Apart from probiotics, kimchi is also packed with vitamins A and C. Its spicy flavor makes it an excellent accompaniment to rice dishes or as a standalone side dish.
Soybean source
Tempeh: Protein powerhouse
Tempeh is a fermented soybean product that serves as an excellent source of plant-based protein and probiotics. It has a firm texture and nutty flavor, making it an ideal substitute in various recipes such as stir-fries or sandwiches. Tempeh is also rich in fiber, which helps improve digestion along with its probiotic content.
Flavorful addition
Miso paste: Flavorful ferment
Miso paste is made by fermenting soybeans with salt and koji fungus. This Japanese staple adds depth to soups, sauces, dressings, and more, while providing probiotics that support gut health. Miso soup is a common way to consume this fermented food, but it can also be used creatively in other culinary applications for added flavor complexity.