This is a guest post by Sarah McColman- Community Outreach Executive at CommunityNaturalFoods.com
Do you have cultured or fermented food on your menu? If so, then you are serving probiotics! Depending on the fermentation process involved, not all fermented foods qualify as probiotics.
Nevertheless, fermentation promotes the growth of beneficial bacteria well known as probiotics, and these bacteria are essential for a healthy gastrointestinal tract.
Plant-based probiotics play a significant role in regulating our health. However, before you incorporate vegan probiotics in your daily diet, ensure you seek guidance from your doctor to guide you on making the best combination, depending on your health needs and health condition.
One way of making sure your diet is nourished with a variety of vegan probiotics is through the consumption of the following superfoods.
Pickles
The way they are brined is the most important factor that determines their probiotic level. Vinegar does not create an environment where beneficial bacteria can thrive. Instead, it inhibits the growth of probiotics.
If you want to enjoy pickles with high levels of probiotics, go for the ones submerged in saltwater brine. This is because saltwater does not inhibit any bacteria growth.
You can pickle onions, garlic, chili, or cucumber, depending on your region and the popularity of ingredients. Fermented foods like pickles are not only good for your gut bacteria, but they can also relieve many kinds of digestive distress.
They contribute to the population and diversity of our gut microbiome. Be sure to go for fermented pickles rather than vinegar-pickled products.
Olives
There is a big difference between eating an olive straight from the tree and the olive on your plate. That’s because the ones we enjoy are essentially pickles.
Whether dipped in oil or saltwater, olives truly become edible and delicious after curing or removing the bitter compound in it- Oleuropein- prior to eating. The simplest way is brine-curing which essentially is the same process as pickling.
Remember, the longer the olive is allowed to ferment in its own brine, the less bitter and more intricate its flavor will become.
For an effective process, brine the olives for at least two weeks. Once the bitter taste of the raw fruit is gone, you are ready to store your olives in a jar filled with brine and refrigerate. The olives can last up to a year this way and can be added to your diet as desired.
Sauerkraut
Thought to have originated from China, sauerkraut is a type of fermented cabbage with major health benefits. Back then, the Chinese used fermentation as a method of preventing food from getting spoiled quickly.
Sauerkraut survived the test of time to become one of the most popular side dishes prepared and enjoyed in many cultures. It’s especially appreciated in Germany, where its name originates from.
Due to the fermentation it undergoes, the process creates a condition that promotes the growth of beneficial probiotics. These probiotics help make food more digestible, which increases your gut’s ability to absorb the vitamins and minerals sauerkraut contain.
Sauerkraut is rich in fiber, vitamins, and minerals, which makes it more nutritious than raw cabbage.
Kimchi
Kimchi is another superfood whose main ingredient is cabbage. Kimchi is made by lacto-fermentation, the same process that creates sauerkraut.
Thereafter, you can flavor the vegetable with a mix seasoning of red chili, pepper flakes, garlic, ginger and salt. Adjust them to an amount of your liking and serve them as a side dish for fried rice, dumplings, or even summer rolls. Your choice! You can never go wrong.
Kimchi is rich in lactic bacteria that provide varying advantages to the digestive system. It is also high in some vitamins and minerals, among them vitamin B, vitamin K and Iron.
Remember, when seasoning, too much garlic makes kimchi bitter, and too much ginger makes it sticky. Be sure to balance your seasoning in order to enjoy and obtain the highest possible benefit from it.
Tempeh
Tempeh is a traditional soya product, originally from Indonesia, and is made from cooked fermented soya beans. Unless you have a soya allergy, tempeh is very healthy.
It’s an excellent source of plant protein and iron, and is naturally low-sodium. Tempeh is also incredibly versatile and makes a great addition to wraps, sandwiches, stir-fries, salads, and more.
The fermentation process actually has some surprising effects on its nutritional profile. Tempeh provides you with a wide range of nutrients and vitamins such as vitamin B12 found in meat, fish dairy, and eggs.
This makes it a better choice for vegetarians seeking to add nutritious plant-based probiotic food to their diet.
Conclusion
To sum up, understand that probiotics are beneficial bacteria that present a range of health benefits to humans, and they are found in your gut.
You can have decreased levels of good bacteria due to health problems, a poor diet, or antibiotics. Before you grab the next mouthful of vegan probiotic superfoods ensure you seek guidance from your dietitian or doctor on the best combinations based on your health needs and health condition.
The easiest way to maintain a healthy gut is by adding dishes that contain intestinal bacteria to your daily meals. Typically, most probiotic foods contain dairy, but there are plenty of vegan alternatives. Vegans need to be mindful of probiotics as you can easily miss out on them. Now that you understand how probiotics work, you can use your creativity to come up with your own unique recipes and dishes!
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