Probiotics are all about boosting the health of your microbiome. What’s the microbiome? Picture a microscopic ecosystem within your body “consisting of trillions of microorganisms (also called microbiota or microbes) of thousands of different species.” Along with bacteria — the trendiest term in the health community right now — your microbiome, a supporting organ, is also made of “fungi, parasites, and viruses.” Generally, the different parts of your microbiome “coexist peacefully, with the largest numbers found in the small and large intestines but also throughout the body.” When the microbiome is out of wack, it can affect your overall health from your mood to your digestion and more.
Probiotics consist of living microorganisms — oftentimes healthy bacteria — “that, when ingested, provide numerous health benefits.” How do they accomplish this? It’s all about the maintenance of your microbiome and the individual microbiota. Probiotics help to boost the health of the microbiota and have been shown to aid in correcting any imbalance of the gut to ensure optimal functionality.
These healthy bacteria can be ingested via supplements, yet it’s just as easy to get them naturally from plant-based foods by eating probiotic-rich recipes with fermented foods — such as sauerkraut, tempeh, and kimchi — as well as yogurts — such a probiotic-rich coconut yogurt — and even kombucha.
Try these natural plant-based probiotic-rich recipes from the Food Monster App!
Source: Raw Fermented Coconut Yogurt
You’ve most likely sat idly by listening to all your none vegan friends talking about the probiotic-rich benefits of yogurt. Just because you’ve ditched dairy, doesn’t mean you can’t have delicious, creamy, probiotic-filled yogurt. This Raw Fermented Coconut Yogurt recipe by Nikki and Zuzana is the perfect substitute and super simple with only two ingredients: young coconut and probiotic capsules.
Source: How to Make Soy Milk Kefir
Maybe it’s not the yogurt you’re missing, but that thick, smooth, and filling kefir! This Soy Milk Kefir, an easy how-to recipe by Joyce Gan, is the perfect way to get this natural probiotic ingredient back in your life. After a couple simple steps and a few ingredients — water kefir and sweetened soy milk — you’ll be sipping the dream again!
If plain old sauerkraut just isn’t your jam, then try wrapping it into a delicious, uniquely flavored recipe such as this Wild Garlic, Sauerkraut and Potato Pierogies With Sour Cream recipe by True Foods Blog. With a half cup of sauerkraut, you’ll still get those probiotic benefits, but they’re combined with super savory and delicious vegan sour cream, red onions, and boiled potatoes, along with a blend of simple spices and aromatics such pepper, salt, nutmeg, and wild garlic pesto!
Source: Homemade Raw Saurkraut
What if raw sauerkraut is your jam? Maybe you just love spoonfuls of that tangy fermented cabbage. This Homemade Raw Saurkraut recipe by Marina Yanay-Triner is the perfect fit! Super simple — only three ingredients — with easy-to-follow steps, Yanay-Triner makes homemade sauerkraut a weekly ritual with this recipe.
Source: Queso Tempeh Taco Salad
Tempeh is one of the most widely recognized and popularly consumed natural vegan probiotics and for good reason! This Queso Tempeh Taco Salad recipe by Natalie Martin MS, RD and Lexie Staten MS, RD is a great example of utilizing tempeh as a meat substitute in a traditional meat recipe. By ditching the taco shell, you can also avoid grains, gluten, and unwanted carbs!
Source: Doenjang Jjigae
Get creative with your probiotics by going traditional with this Doenjang Jjigae: Korean Soybean Paste Stew recipe by Hyeon Jeong Yoon. With a third of a cup of kimchi, you’ll still get those probiotic health benefits, along with satiating potatoes, antifungal onions, antibacterial garlic, and protein-rich tofu. This stew is a one-stop nourishing treat for your body!
Source: Blackberry Kombucha Ice Pops
Did I mention kombucha? Yes! Kombucha is traditionally made with fermented tea, infusing this bubbly, slightly spicy beverage with probiotics. These Blackberry Kombucha Ice Pops by Stacey Isaacs take a twist on the traditional by infusing a sweet treat with a healthy dose of probiotics.
Looking to experience your first culinary attempt at fermented superfood natto? This Soba Noodle Bowl With Fermented Beans and Shiitake recipe by Valentina Goltara is a great way to get your feet wet. Natto is a “traditional Japanese food item [that happens to be] an incredibly nutritious and powerful gut-friendly agent.” It’s made by combining “whole soybeans, some soaking, some steaming (or boiling), and a dash of Bacillus subtilis.” This recipe takes the powerfully flavored natto beans and combines it with heart-healthy soba and a slew of nourishing plant-based ingredients!
Source: Oven-Fried Pickles
Pickles have been a staple in the Standard American diet and who knew all those years we were also consuming healthy probiotics. These Oven-Fried Pickles by Larice Feuerstein offer a twist on the traditional pickle for those seeking probiotics, yet maybe aren’t the biggest fan of the pickle. Lots of flavors and lots of crunch make these the perfect probiotic-rich snack.
Source: Crispy Flavorful Pickles
Don’t want to go fried? If you’re like me, fried foods don’t really get along with my tummy, so this Crispy Flavorful Pickles recipe by Caroline Ginolfi is a non-fried yet unique and tasty take on the traditional pickle.
Source: Easy Tempeh Oat Meatballs
The perfect example of integrating probiotics into a meal instead of adding them as a supplement, these Easy Tempeh Oat Meatballs by Hailee Repko will satiate your tummy, nourish your body, and make you want more, more, more! Plus, they’re super versatile as a meal prep option: consume them as a snack, add them to a salad for bulk, or pop them on top of spaghetti for a bit of vegan tradition.
Source: Miso Cilantro Edamame Dip
Miso is not just a delicious soup traditionally served at Japanese and sushi restaurants, but it also happens to be a wonderful source of natural probiotics. That’s because miso is made through … you guessed it … fermentation! This Miso Cilantro Edamame Dip recipe by Tara Sunshine is super flavorful and detoxifying recipe.
Source: Miso-Glazed Eggplant
Want more miso in your life? This Miso-Glazed Eggplant recipe by Julie Zimmer is a wonderful recipe that is filled with umami. Perfect for a special dinner at home, to take with you for lunch, and it’s super affordable!
Kombucha has taken the health world by storm. What is this popular beverage? It’s oftentimes sweet, most always bubbly, and made from fermented tea. Yes, it’s that fermentation word again. If you want to get your hands on some kombucha without paying the expensive prices, try this How to Make Kombucha guide by Annie Olivero. Plus, by making your own kombucha, you can control how much sugar gets added.
Source: Kimchi Potato Pancakes
Looking for a spin on the traditional breakfast without sacrificing nourishment? These Kimchi Potato Pancakes by Hyeon Jeong Yoon are super unique with a probiotic-rich kimchi base, satiating potatoes, and a dash of sugar for that sweet edge.
If you enjoy these probiotic-rich recipes, we also highly recommend downloading our Food Monster App, which is available for iPhone, and can also be found on Instagram and Facebook. The app has more than 15,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!
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