10 healthy sources of probiotics for vegetarians

Probiotics are beneficial bacteria that live in the body and provide several health benefits. When they hear the word probiotic, people usually immediately think of yogurt. For people who adhere to a plant-based diet, aka vegetarian, yogurt certainly cannot be used as a probiotic food choice.

Benefits of probiotics for the body

Basically, probiotic-rich foods and drinks have various benefits, not only for vegetarians but also for those with the general diet. The goodness brought about by good bacteria is what ultimately makes it sought after by many people.

In one study, researchers found that the collection of several different cell types (strains) of bacteria has various benefits on the body. Consuming probiotic sources with different strains of bacteria will make the body get many benefits.

Some of the benefits of probiotics include:

• Improve the digestive process. Probiotics help break down food and speed up the digestive process. This probiotic can also help with constipation, symptoms of Crohn's disease, and irritable bowel syndrome (IBS).
• Reducing the risk of cancer. Studies show that bacterial disruption in the intestines can lead to various diseases, such as inflammatory bowel disease (IBD) and colitis-related cancer. Researchers also suggest that probiotics can help prevent this disease.
• Maintain vaginal health. The vagina contains a lot of bacteria. Antibiotics, spermicides, and birth control pills can get rid of the bacterial balance in the vagina that causes infection. Probiotics can help restore the balance of bacteria and prevent this problem.
• Mental health: Experts believe that good gut health can affect mental health. Research shows that probiotics can reduce feelings of depression and anxiety, although further studies are needed to confirm this.
• Reducing the side effects of antibiotics. More than a third of people who take antibiotics develop antibiotic-related diarrhea (AAD). Therefore, some doctors recommend that a person take probiotics while taking antibiotics to prevent these side effects.
• Reducing the risk of metabolic disease. Obesity, type 2 diabetes, and non-alcoholic fatty liver disease are types of metabolic diseases. Regularly taking probiotics can prevent and treat this condition.
• Control diabetes. Other studies have reported that probiotics can improve glycemic control and lipid metabolism in people with type 2 diabetes.

Probiotic food for vegetarians

When they hear the word yogurt, most people immediately think of yogurt. Although it is one of the most popular sources of probiotics, yogurt is not suitable for vegetarians.

Fortunately, there are many other ways for people on a vegetarian diet to eat more probiotics. In fact, there are probiotics that are sold in supplement form.

Even so, the culinary world has a variety of alternative sources of probiotics that are suitable for a vegan diet. Some of the following types of probiotic-rich foods come from plants and can even be made at home.

Here are some alternative sources of probiotics that are suitable for vegetarians.

1. Sauerkraut

The first source of probiotics for vegetarians is sauerkraut. This German food is rich in probiotics, vitamin C and vitamin K.

Sauerkraut is a fermented cabbage dish popular in many Eastern European countries. Sauerkraut is made through a process called lacto-fermentation, which is fermented in brine, without oxygen.

The Lactobacillus bacteria in cabbage will then convert the sugar into lactic acid, which makes the leaves crispy and sour.

Many health food stores, and supermarkets sell sauerkraut. Sauerkraut has even been sold online now. Choose products that are not pasteurized, as this process can destroy many beneficial bacteria.

2. Kimchi

source: MNN

Kimchi is a spicy, fermented cabbage dish popular in Korean cuisine. Basic ingredients derived from plants make this one food also suitable as a source of probiotics for vegetarians.

Not only probiotics, kimchi also contains vitamins and antioxidants. The manufacturing process is similar to sauerkraut, but also involves several other spices and vegetables.

Now, as Korean popular culture develops, it is very easy to find kimchi. Alternatively, you can also make it yourself at home.

3. Pickled vegetables

Salted pickled vegetables make a delicious probiotic snack for vegetarians. It's possible to ferment almost any vegetable, but some of the most popular options include cucumbers, carrots, radishes, and cauliflower.

To make it tastier, you can also add herbs and spices, such as garlic, bay leaf, black pepper, and coriander seeds.

However, the thing to remember is, even though these foods are good, the sodium content in them is quite high. Monitor the amount of pickles you eat to avoid the risk of high blood pressure and fluid retention.

4. Kombucha

Kombucha is a popular fermented tea in recent years. This fermented drink contains probiotics which are good for vegetarians.

To make kombucha, you will need starter SCOBY, which is a mixture of bacteria and yeast. The shape is like gelatin which is very rich in good microorganisms. You can find ready-made kombucha at supermarkets.

Kombucha contains very little alcohol, so it may not be suitable for some people, including those who are pregnant or breastfeeding.

5. Water kefir

Kefir water is a probiotic drink that is also good for vegetarians. Like kombucha, water kefir requires a mixture of bacteria and yeast, which comes from the kefir seeds to produce water.

Kefir seeds can help ferment sugar water, juice, or coconut water to form a light and healthy flavored drink. With proper care, seeds grow regularly and last for many years.

Although kefir water is a great source of probiotics, not all kefir products can be consumed by vegetarians. They should avoid kefir milk and kefir seed milk because they are made from milk.

6. Tempe

Tempeh is a soy-based food similar to tofu but involves fermentation of soybeans. The fermentation causes tempeh to be rich in probiotics and protein.

Its strong texture makes it suitable for use in a variety of dishes. Vegetarians can process tempeh into burgers, sandwich, mixed into salads, or maybe sautéing it. Not only probiotics, tempeh is also a very good source of protein.

7. Sourdough bread

Traditional sourdough bread requires starter , namely a combination of flour and water that has been fermented for several days, for its manufacture.

Not all sourdough bread contains probiotics, so it's important to check the ingredients first. Many shops and companies do not use starter fermented in its first stage of manufacture.

If you are not careful, you may not find the benefits of probiotics to complement your vegetarian diet.

8. Miso

source: Mercola

Many recommend miso soup as a probiotic option for vegans. This one food is rich in antioxidants, B vitamins, and beneficial bacteria.

Other uses for miso paste include salad dressings, sautés, and for marinating. It's important to use warm, not hot, water when making miso soup. Because, temperatures that are too high can kill probiotic bacteria.

9. Alternative fortified milk

Some alternative fermented milk, such as soy milk, peanuts, and yogurt contain probiotics. Manufacturers usually add these good bacteria to alternative milk for added health benefits.

You can check the content for the label Lactobacillus and strains other probiotics in this product to be sure.

10. Supplements

Source: Healthline

While probiotic-rich foods are a good choice for vegetarians, not everyone has the time to make these foods. It could also, not everyone likes the taste of these foods.

In this case, supplements offer an easy alternative. However, not all probiotic supplements are suitable for vegetarians, so always check labels carefully.

Every strains Bacteria have different functions in promoting health. That is why, discussing with your doctor will be able to determine the best source of probiotics for your vegetarian diet, according to health conditions.

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