Last Updated on March 3, 2025 by Thyme with Tina

What are probiotics, and are there vegan probiotics that you can consume every day? Let’s find out.

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Probiotics, often called “good” or “friendly” bacteria, are live microorganisms that provide numerous health benefits when consumed in adequate amounts. These beneficial bacteria help maintain a healthy balance in your gut microbiome, supporting digestion, immune function, and overall well-being.

For those following a vegan diet, it’s essential to ensure you’re getting enough probiotics to keep your digestive system running smoothly. This is important for any diet, not just plant-based.

Vegan probiotics and why are probiotics important?

When you think about probiotics, the first thing that pops into your mind is probably a healthy gut. And whilst that is true, probiotics also help with other roles.

It’s important to know that an imbalance of the gut microbiota has been linked with gastrointestinal conditions such as reflux, peptic ulcers, IBS, obesity, atherosclerosis, type 2 diabetes, cancer, Alzheimer’s and Parkinson’s disease and many more.

Besides digestive health, why are probiotics important?

Immune System Support: The gut is home to a large part of the immune system. Probiotics can enhance immune responses, helping the body avoid infections and illnesses. They stimulate the production of natural antibodies and promote the activity of white blood cells.

Mental Health: The gut and brain have a strong connection; studies show that 95% of the body’s serotonin is produced in the intestine. Probiotics may help with anxiety, depression, and other mental health conditions by influencing the production of neurotransmitters and reducing inflammation.

Nutrient Absorption: Probiotics aid in the breakdown and absorption of nutrients from food, including vitamins and minerals, ensuring that the body gets the maximum benefit from the diet.

Skin Health: Some studies suggest that probiotics can improve skin conditions such as eczema, acne, and rosacea by modulating the immune response and reducing inflammation.

Antibiotic Recovery: Antibiotics can disrupt natural gut bacteria, leading to discomfort and diarrhoea. After the treatment, probiotics can help restore the balance of beneficial bacteria in the gut.

Vegan Probiotic-Rich Foods

Incorporating probiotic-rich foods into your vegan diet can be both delicious and beneficial. Here are some of the top vegan-friendly sources of probiotics:

1. Fermented Vegetables: Sauerkraut, kimchi, and pickles (make sure they are naturally fermented).
2. Fermented Soy Products: Tempeh, miso and natto
3. Kombucha: A fermented green or black tea
4. Plant-Based Yogurts: Look for those with live and active cultures, such as coconut, almond, or soy yoghurt.
5. Sourdough Bread: Made with a fermented dough starter.
6. Fermented Grains: Certain types of sourdough and other fermented grain products.

Vegan Probiotic Supplements

As much as I support whole foods, If you think you won’t be able to obtain enough good bacteria through diet, another option would be vegan probiotic supplements.

You can find supplements in different forms:

1. Capsules and Tablets: Many brands offer vegan probiotics in capsule form, free from gelatin and other animal-derived ingredients.
2. Powders: Probiotic powders can be mixed into smoothies, water, or plant-based milk.
3. Liquid Probiotics: You can add them to beverages or take them independently.

Make sure supplements contain different strains, including Lactobacillus and Bifidobacterium, and ensure they are labelled vegan.

Some supplements contain higher CFU (colony-forming units) counts, which does not necessarily improve the product’s health effects.

Probiotics vs Prebiotics

I’m positive you’ve heard about probiotics, but have you heard about prebiotics? So, what are prebiotics? As dr Michael Greger would say:

“Prebiotics are what feed good bacteria. Probiotics are the good bacteria themselves.“

Vegan Sources of prebiotics

Vegan sources of prebiotics include bananas, oats, apples, onions, garlic, leeks, asparagus, artichokes, flaxseeds, barley, chickpeas and other legumes and whole grains.

What is the RDI of probiotics?

The recommended daily intake of probiotics depends on each individual (in terms of their health and needs), but a general guideline is to aim for at least 1 billion to 10 billion CFUs (colony-forming units) daily.

You can achieve this through a combination of probiotic-rich foods and supplements. To be sure what;s best for you, consult with your GP, especially if you have underlying health conditions.

Summary – Vegan Probiotics

You can support a healthy gut microbiome and enhance your overall health by including various probiotic and prebiotic foods in your vegan diet. Consume at least one portion of fermented food a day. Recipes such as kimchi fried rice, stir fry tofu or tempeh, oatmeal with yoghurt, fresh berries and yoghurt are some of the great ways to incorporate probiotic-rich food in your diet.

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