Vegan Meals Rich in Gut-Health Boosting Probiotics, Dietitian Approved

• Eating foods full of probiotics can improve gut health and reduce bloating and gas.
• Try fermented foods such as kimchi, sauerkraut and sourdough.
• According to nutritionist Sophie Medlin, vegans can also enjoy kefir if they get a water-based kefir.

Intestinal health is an important part of overall health.

People with good bowel health tend to have less bloating, less gas, and better mental health.

According to the Cleveland Clinic, eating probiotic-filled foods such as kimchi, sourdough, and kefir can improve gut bacteria, support immune health, and aid digestion. Nutritionist Sophie Medlin is an insider, and foods such as pickles and sauerkraut are rich in probiotics.

Vegan diet

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breakfast

Kefir, oats and berry smoothies

Kefir is a fermented milk drink that is similar to yogurt but has a more sour taste. However, you can also get water-based kefir, which is vegan. Medlin suggests adding some to the smoothie with frozen berries, oats, and plant-based milk.

“There is no strong evidence that bacteria in water kefir reach the large intestine, but it is a place where we usually consider the benefits of developing probiotics, but it can still benefit the microbial flora in the mouth. I can do it.
Esophagus. “

Tofu and kimchi sourdough

Scrambled eggs are often served as vegan instead of scrambled eggs. Add kimchi (Korean fermented cabbage) on top of sourdough to promote intestinal health.

“Sourdough toast is high in probiotic bacteria, kimchi is a spicy fermented cabbage, high in probiotics and goes well with scrambled tofu,” says Medlin.

lunch

Pickled salad

Adding pickles to your diet is a great way to improve your gut health. Medlin is recommended to be added to salads or served as a side dish.

“Pickles of carrots, cucumbers, radishes and cauliflower are great for adding probiotic-rich snacks and meals and are easy to make at home,” she says. Try this simple recipe by Dr. Rupy Aujla of BBC Food.

Sauerkraut jacket potato

Sauerkraut (literally “sour cabbage”) is traditional in Germany and is often served with the worst (German sausages). However, cabbage pickles are a delicious and intestinal healthy additive in any dish, Medrin said. She recommends adding sauerkraut to your favorite sandwich or as an additional topping to the jacket potatoes to enhance probiotics and taste.

“It’s a delicious addition to your lunch meal, long-lasting in the fridge, and great for increasing your probiotic intake,” she said. You can buy it in a jar or try making your own sauerkraut with this simple recipe from Gut Staff.

Dinner

Grilled vegetables and hummus tempeh wrap

Tempeh is a traditional Indonesian product, made from fermented soybeans and rich in probiotics. Medlin is rich in protein and is recommended as a meat substitute.

“It’s great for making roasted vegetables and satisfying salads,” she said. She also loves salads and hummus wraps. Medlin recommends this recipe for the delicious crispy tempeh of the Caitlin shoemaker.

to drink

Kombucha

Kombucha is a drink traditionally made by fermenting tea, but it is now widely sold in many stores.

“It’s really refreshing as an additional bonus, it contains plant polyphenols that are also good for our gut health,” Medlin said. If you want to make your own, check out Justin Pattison’s BBC Food Recipe.