Plant-Based Probiotics And Prebiotics

You know by now that a healthy microbiome (the bacteria in your gut) is essential to good health. Everyone knows yoghurt provides good gut bacteria but what if you don’t want to consume animal products or just have problems with dairy? To solve your dilemma, here are some plant-based probiotic — and prebiotic — foods plus some delicious recipes to get them into your diet.

- Lisa Holmen

Popular dairy products like yoghurt are the most recognised sources of probiotics — but what about all the plant-based products like kimchi, miso and tempeh, which often get ignored?

Most people know all about probiotics, but what about prebiotics? The names are very similar, but they each play different roles for your gut health. Here’s a guide to what plantbased prebiotics and probiotics to look out for so you can eat healthily and love your gut while you’re at it.

Probiotics vs prebiotics

Probiotics are live “good” bacteria living in your gut. They help to break down and digest food, minimise gas and bloating, boost your immune system and support gut health.

The gut is sometimes called your “second brain” as it can play a key role in your mental health. Recent studies have found that probiotics have an effect on your mood since they produce neurotransmitters, such as serotonin and dopamine.

Like everything, probiotics need to be fed in order to remain active and healthy.

Prebiotics are the food for the good bacteria. They are non-digestible plant fibres linked to the promotion of the growth of helpful bacteria in the gut. They are complementary to probiotics and work together synergistically to support your body, laying the groundwork so probiotics can thrive in your system. Without the “fuel” of prebiotics, probiotics would starve, so it’s usually recommended to combine foods that have probiotics with foods that have prebiotics in one meal.

Plant-based probiotics A variety of plant-based foods, particularly sour and fermented foods, contain beneficial probiotic bacteria. Eating probiotics raw is best since cooking can reduce some of their benefits. Although probiotic supplements are helpful, you can’t beat the natural sources found in food, which are more available for absorption and digestion.

Tempeh