Best Sources of Probiotics for Vegans

Best Sources of Probiotics for Vegans

8 Probiotic Tips for Vegans

Living an animal-product-free diet comes with enough challenges and obstacles. It’s challenging enough just to eat a plant-based diet. On top of that, you also have to calculate your proteins, vitamins, and calorie intake. Your milk-drinking friends tease you for your “extreme dieting.” Grocery shopping can be a complicated process.

Yet, there’s another important factor most Vegans forget: Probiotic intake.

Probiotics are crucial for the long-term gut health of your body.  When our probiotics are in balance, our gut flora protects us from infections and regulates our metabolism. When this bacterial equilibrium gets off balance, however, our bodies break down.

The gut imbalance has been linked to the infamous “leaky gut,” when food and bacteria leak into the bloodstream.  This leakage results in the excessive cortisone release, and your body responds with an immune attack. This cascade effect results in infections, chronic inflammation, and even severe autoimmune diseases, according to researchers.

Thus, keeping a healthy probiotic balance is an important aspect of our health. Many food products contain probiotics, including yogurt, milk, and cheeses.  But of course, vegans can’t eat any of these foods. So raw-food fans have to find alternate sources for their probiotics.

Fortunately, because of our diverse food choices, maintaining a Vegan probiotic diet while also balancing gut health is an easy goal! Let’s list a few of the most common vegan probiotic sources:

Non-Dairy Yogurt

All of the recent food experimentations in recent years is a huge benefit for vegans and carnivores alike.  These days you can find dairy made from non-dairy sources, like almond or coconut milk.  Just make sure you tell your friends – otherwise, they’ll think you’ve started eating animal products!

Yogurt is one of the best sources of probiotics, as it is affordable, tasty, and well-stocked with microorganisms.  Ideally, vegans should eat at least one cup of non-dairy yogurt a day.


An especially delicious probiotic option is the famous Korean dish, kimchi. This leafy green is a fermented cabbage and packs a punch full of antioxidants and probiotics. Plus, it’s a kick in the mouth! Kimchi is a spicy dish and works well with other hot-flavored foods. As spice helps you feel more full, this is an added bonus!


Kombucha is having its fifteen minutes of culinary fame. Vegans realized this herbal tea has enzymes, antioxidants, and surprisingly, lots of probiotics. Thus, kombucha has skyrocketed in popularity as a health drink.

You can even research how to brew your own Kombucha tea from home. However, I don’t recommend this idea as there have been several adverse side effects from bad brewing technique! Instead, find a brand of kombucha you like and sip to your Probiotic health and safety!

Sourdough Bread

Surprised to see carbohydrates on this list? The sourdough bread actually hosts a great number of probiotics, so this type of bread is a good option for vegan sandwiches and toasts. Plus sourdough tastes delicious, so you can’t lose.

 Nut and Soy Milks

Much like the non-dairy yogurt, vegans can bypass the probiotic crisis by enjoying a glass of almond or soy milk. Both kinds of milk naturally include probiotics, but milk brands are also including live cultures in these milk to increase your probiotic consumption.

Milk is also one of the easiest ways to incorporate probiotics into your diet, as it’s used in so many recipes. Thus, vegans are incredibly thankful that food companies have decided to encourage almond and soy milk marketing!

Water Kefir

This kefir is also known as Japanese water crystals. They look like sugar crystals, which makes sense as they thrive on sugar instead of lactose. Like kombucha, water kefir is consumed in liquid form and is an easy source of probiotics. Do be aware that both water kefir and kombucha is fermented, thus some formulas have an alcoholic component to it. Do not drink if you want to abstain from alcohol.

Fermented Soy Products

Do you love miso soup? How about tempeh? Both of these foods are packed with probiotics, and both foods are completely Vegan-friendly. Soy products are a wonderful source of protein and taste better than other meat-replacement options.

Probiotic Supplements

Perhaps you’re a picky eater. Or, perhaps you hate cooking at home. Maybe you’re a jet-setting businessman or woman and don’t have time to count your probiotic intake. In these cases, I’d recommend grabbing a Probiotic supplement. That way you will consistently have a large amount of Probiotics in your system, and you won’t have to hunt down a specialty grocery store.

The bottom line:
Living as a Vegan does not mean your gut health is in jeopardy. In fact, you have a variety of culinary options to create at your discretion. Or, if you’d like to avoid spending three hours slaving over a kitchen stove, Probiotic supplements are quick solutions. We keep a list of ten popular Probiotic supplements for you to choose from. Whatever your choice, you will end up with a healthy, happy gut!