Want a healthier gut? Eating natural, dairy-free probiotic foods might help. From yogurt to sauerkraut, these foods are as tasty as they are nutritious.
Benefits of probiotic foods for better health
Natural probiotic foods are delicious and packed with organically occurring probiotics that may benefit your health. Supplementing with store-bought strains is very common, but you can also find probiotics in fermented food.
As a Certified Nutrition Coach, adding probiotics into my diet and my kids' diets are an easy way to keep up healthy year round and something we use daily.
Did you know fermenting grains into sourdough bread makes it easier for your body to absorb essential vitamins and minerals? That’s what the 2021 study “Enhancing Micronutrients Bioavailability through Fermentation of Plant-Based Foods” published in Fermentation details.
Later, Cureus summarizes the available literature in “Role of Probiotics in Human Health.” This analysis asserts, “Infections of the digestive tract, irritable bowel, lactose intolerance, allergies, infections of the urogenital tract, cystic fibrosis and various cancers can all be prevented and treated with the use of probiotics.”
If you haven’t already, speak with your doctor regarding gut health and explore the options together. Avoid making dietary changes before consulting a specialist.
7 Best Dairy Free Probiotic Foods
There are plenty of probiotic options to buy or make at home if you're looking for an easy way to level up your wellness routine. From fermented vegetables to yogurt and kefir, these foods are delicious and packed with beneficial bacteria.
“As a tradition from my childhood, we make homemade sauerkraut, curd cheese and pickles every single year for the whole winter. Since I got my Instant Pot, I have been making yogurt every week, which is tastier and cheaper than store-bought."
— Zuzana Paar, Low Carb No Carb
Sauerkraut
Sauerkraut is a traditional fermented cabbage dish that has a rich history and cultural significance across Europe. Make sauerkraut by mixing finely shredded cabbage with salt and leave it to ferment for a few days or up to several weeks. Homemade sauerkraut is easy enough, even for beginners. You can make variations with green, red or Chinese cabbage and by adding caraway seeds, juniper berries, or apples for extra flavor.
Sauerkraut is commonly paired as a side dish or condiment with sausages, pork, and sandwiches. It can also be used as an ingredient in various recipes, such as soups, stews, and casseroles.
Kombucha
In recent years, kombucha has gained popularity due to its unique flavor profile and the increasing interest in probiotic foods. Originally from China, this beverage comes in flavors ranging from fruity to floral.
Some people drink kombucha chilled, straight from the bottle. Others like to serve it over ice and garnish with fresh fruit or herbs. You can also use kombucha as a base for cocktails and a kombucha mocktail.
"After spending far too much money on store-bought ferments, I learned how to ferment my own vegetables at home. It's so much easier than you'd think and extremely cost-effective."
— Gina Matsoukas, Running to the Kitchen
Kimchi
Kimchi is a similar but different fermented cabbage dish from Korea. It is spicy and contains radish, chili peppers, garlic, and ginger.
It is flavorful and normally has a kick of spice to it. I use it the most on top of things like eggs and beef scramble and chicken omelets.
Pickles
Pickles are a popular food made by pickling, which preserves vegetables and fruits in a solution of vinegar, water, and spices. Did you know pickles are made using a variety of vegetables like carrots, cauliflower and onions, as well as fruits like lemons and mango? You can even make pickled eggs, but cucumbers are the most common.
Cucumber pickles are often served as a condiment on hamburgers, salads, and Buddha bowls. They can be munched on their own as a snack or as an ingredient in recipes like pickle chips.
Yogurt
Yogurt is a long-standing cultural food eaten worldwide. Making yogurt involves fermenting milk with live bacteria cultures, such as Lactobacillus bulgaricus and Streptococcus thermophilus. These bacteria convert the lactose in milk into lactic acid, which gives yogurt its characteristic tanginess and thick texture.
Choose from regular, Greek or Icelandic, among other varieties. There are also non-dairy options like soy or coconut milk yogurt, catering to those with dietary restrictions or preferences. Serve it plain or with fresh fruit and honey to make a yogurt parfait. You can also use it as a base for a yogurt smoothie, popsicles and high protein frozen yogurt.
Kefir
Kefir is another natural probiotic food originally made from dairy. It’s similar to yogurt but with a distinct texture and taste made by fermenting milk with kefir grains, which are little clusters of bacteria and yeast.
However, there are also a ton of dairy free kefirs on the market to help you boost gut health. Most made with coconut milk.
Drink your kefir plain or flavored with fruits, honey or spices. You can also add it into well balanced smoothies for an added health punch.
Miso
Miso is a traditional Japanese seasoning made from fermented soybeans with a specific culture called koji. This mixture is then fermented for at least six months to develop its distinct umami flavor and aroma.
There are several notable variations of miso, each with its flavor profile and uses. The most common types include:
- White miso or shiro miso with a milder and sweeter taste.
- Red miso has a more robust and saltier flavor.
- Mixed miso or “awase” miso is a combination of different types of miso.
Use miso in various dishes as a seasoning and as a base for soups and sauces like in a beet Buddha bowl.
More Gut Healthy Recipes and Tips
In conclusion
Including dairy-free probiotic foods in your meals is a simple way to support your gut and overall well-being. These foods are culturally significant and can be bought or made at home.
Always work closely with your trusted health practitioner to strategize and identify the right approach for you. There are many delicious options to enjoy alone or mixed with other ingredients.
This article originally appeared on Food Drink Life.
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