Live cultures, also known as probiotics, are becoming an increasingly popular way to improve gut health. They are living microorganisms that have health benefits when consumed. These beneficial bacteria can be found in food sources like fermented vegetables, kimchi, and sauerkraut. Probiotics are also available in supplement form.
Vegan probiotics are live cultures that come from plant-based sources. Vegan live cultures offer a variety of health benefits, including improved digestion and immune function.
Whether you’re just starting out on a vegan diet or simply interested in boosting your gut health, adding vegan live cultures to your routine is a great way to do so!
1. What are probiotics and what do they do for the body?
2. Why vegan probiotics are better than their dairy counterparts
3. How to incorporate vegan live cultures into your diet
4. How to choose a vegan probiotics supplement
5. The bottom line
1. What are probiotics and what do they do for the body?
Probiotics are live microorganisms that offer a variety of health benefits when consumed. They are often referred to as “good” or “helpful” bacteria because they help to keep the gut healthy by maintaining a balance of microorganisms.
Probiotics are found in fermented foods such as yogurt, sauerkraut, and kimchi, as well as in supplements.
Consuming probiotics has been linked to a variety of health benefits, including a reduced risk of gastrointestinal infections, improved gut health, and enhanced immunity.
Probiotics may also help to treat certain digestive disorders, such as irritable bowel syndrome and inflammatory bowel disease.
2. Why vegan probiotics are better than their dairy counterparts
Most probiotics are made from dairy and contain lactose. Lactose is a sugar molecule that is broken down by the enzyme lactase, which is produced by the cells lining your gut. However, many people lack sufficient levels of lactase, and as a result, consuming lactose can cause gas, bloating, diarrhea, and discomfort.
A study has found that producing a glass of dairy-based milk creates almost 3 times as many greenhouse gas emissions as any plant-based alternative and uses 9 times more land. The research, conducted by the University of Oxford, looked at the impacts of different types of milk production on the environment. These findings suggest that products coming from dairy are not an environmentally-friendly option and that plant-based alternative are a better choice for those looking to reduce their carbon footprint.
3. How to incorporate vegan live cultures into your diet
Fermented foods are high in probiotics, and many of them are vegan!
Fermentation is the process of allowing foods to break down and release their nutrients through the action of beneficial bacteria and fungi. This process can improve digestibility and increase nutrient content. Fermented foods are also rich in probiotics, which are beneficial bacteria that help promote a healthy gut microbiome.
There are many different types of vegan fermented foods, including sauerkraut, kimchi, miso, tempeh, and kombucha. Each of these foods has its own unique flavor and nutrient profile. Fermented vegan foods are a great way to add variety to your diet and boost your intake of healthy probiotics.
If you’re interested in trying vegan fermentation, start by incorporating a few fermented vegan foods into your diet. You can find these foods at most health food stores or online. Be sure to look for products that are made with live, active cultures to ensure you’re getting the most benefit from them. As you become more accustomed to eating fermented foods, you can experiment with different recipes and fermentation methods to find what works best for you.
Sauerkraut
Sauerkraut is a shredded cabbage dish that is popular in many parts of the world, including Germany, Russia, and the United States.
It is typically made by fermenting cabbage in a brine (salt water) solution for several weeks.
Sauerkraut has a sour, tangy flavor that pairs well with meats and other hearty dishes. It is also rich in vitamins and minerals, making it a healthy addition to any diet.
Kimchi
Kimchi is a traditional Korean dish made of fermented cabbage and other vegetables. It is usually spicy and can be served as a side dish or main course.
Kimchi is rich in vitamins A, B, and C, and also contains minerals such as calcium and iron.
Fermented foods like kimchi have been shown to have many health benefits, including aiding digestion, boosting immunity, and even helping to prevent cancer.
Miso
Miso is a traditional Japanese seasoning produced by fermenting soybeans with salt and koji and has been used in Japanese cuisine for centuries. Miso is typically salty, savory, and umami-rich, and can be used in a wide variety of dishes including soups, stews, sauces, marinades, and pickles. It is also a good source of protein, vitamins, and minerals.
There are many different types of miso available on the market, ranging in flavor from sweet to savory and in color from white to dark brown. The most common type of miso is called shinshu miso, which is made with soybeans that have been fermented for three to six months.
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Tempeh
Tempeh is a traditional Indonesian food made from fermented soybeans. It is an excellent source of protein and fiber, and it has a unique, nutty flavor. Tempeh can be used in a variety of dishes, including stir-fries, soups, and sandwiches.
Kombucha
Kombucha is a fermented tea that has been around for centuries. It is made by adding a colony of bacteria and yeast to sweetened tea and allowing it to ferment.
Kombucha has many health benefits, including improved digestion, reduced inflammation, and boosted immunity. It is also a good source of probiotics, which are beneficial for gut health.
Kombucha can be purchased at health food stores or made at home using a kombucha starter kit.
To make kombucha, you will need:
-sweetened tea (black or green)
-kombucha starter culture
-a clean 2-quart glass jar
-a cloth cover
-a rubber band
To make the kombucha, start by boiling water and steeping the tea for 5 minutes. Remove the tea bags or leaves, and add 1 cup of sugar. Stir until the sugar is dissolved, then let the tea cool to room temperature. Once it is cooled, add the kombucha starter culture and stir gently. Cover the jar with the cloth and secure it with the rubber band.
Place the jar in a warm, dark place (such as a cupboard) and allow it to ferment for 7-10 days. During this time, do not disturb the jar. After 7-10 days, taste the kombucha. If it is too sweet for your liking, allow it to ferment for a few more days. When it reaches your desired level of sweetness, remove the cloth and rubber band.
Carefully pour the kombucha into bottles, making sure to leave behind any sediment that has settled at the bottom of the jar. Seal the bottles and store them in the refrigerator. Enjoy your homemade kombucha!
4. How to choose a vegan probiotics supplement
Not all probiotics are created equal. It is important to choose products that contain high levels of live and active cultures, or CFUs (colony-forming units). The number of CFUs can vary widely, from as low as 1 billion to as high as 400 billion per serving.
When selecting a probiotic supplement, be sure to choose one that contains at least 10 billion CFUs per serving. This will ensure that you are getting an adequate dose of live microorganisms.
Probiotics are a valuable tool for supporting gut health, but it is important to select products that contain high levels of CFUs in order to experience the maximum benefits.
There are many vegan probiotics supplements on the market. However, not all of them are created equal. Here are five of the best vegan probiotic supplements that we recommend.
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Deva Nutrition’s Vegan Probiotic with FOS is a high-quality supplement that can help improve your digestive and overall health. This probiotic contains a blend of live bacteria that can help promote healthy gut flora, as well as the prebiotic FOS to help keep these bacteria alive and thriving. The combination of live bacteria and prebiotics makes this an excellent choice for those looking to improve their gut health.
This probiotic supplement comes in a convenient pill form, making it easy to take on the go. It is also free of common allergens, such as dairy, soy, and gluten. Deva Nutrition’s Vegan Probiotic with FOS is also certified vegan by the American Vegetarian Association.
2. NATURELO Probiotic Supplement – 50 Billion CFU
NATURELO Probiotic is a great supplement for those looking to improve their gut health. This probiotic contains 50 billion CFUs of live, active cultures and 11 different strains of probiotics, making it one of the most potent formulas on the market. It also includes a prebiotic blend to help support the growth of good bacteria in the gut. NATURELO Probiotic is GMO-free, gluten-free, and dairy-free, making it a great option for those with food allergies or sensitivities.
3. Physician’s Choice, 60 Billion Probiotic
This probiotic supplement from Physician’s Choice is one of the most potent on the market. It contains 60 billion live cultures from 12 different strains, including Lactobacillus acidophilus and Bifidobacterium lactis. This product is designed to support digestive and immune health, as well as overall wellness. It is free from fillers, artificial ingredients, and GMOs. Additionally, it is made in the USA in a GMP-certified facility.
4. Ora Organic Probiotics with Prebiotics
Ora Organic Probiotics with Prebiotics is a great way to improve your overall health and well-being. These probiotics contain live bacteria that can help promote a healthy digestive system and immune system. They also contain prebiotics, which are non-digestible fibers that help keep the good bacteria in your gut healthy.
5. Mary Ruth Organic Liquid Probiotic
Mary Ruth’s Organic Liquid Probiotic is made with organic ingredients and provides you with 10 billion live cultures per serving. It is also gluten-free, dairy-free, and soy-free.
This probiotic is easy to take and can be added to any beverage. This product is an excellent way to get all the benefits of probiotics in a convenient liquid form.
If you’re looking for a vegan probiotic supplement that will help support your digestive and immune health, then any of these five options would be a great choice.
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5. The bottom line
Probiotics are a hot topic in the health industry and for good reason. They offer amazing benefits for both our physical and mental health.
By incorporating vegan probiotics into your daily routine, you can improve your gut health, boost your immune system, and even reduce anxiety and depression symptoms.
It’s easy to get started with vegan live cultures; all you need is some delicious plant-based recipes that include fermented foods.
And if you want an extra boost, choose a high-quality vegan probiotic supplement to make sure you’re getting enough of those beneficial bacteria.
Thanks for following along on our journey through the world of probiotics!