Vegan meals rich in probiotics that stimulate gut health, approved by the dietician

  • Eating probiotic-rich foods improves gut health which can reduce bloating and gas.
  • Try fermented foods like kimchi, sauerkraut, and sourdough.
  • Vegans can also enjoy kefir if they take a water-based one, said dietitian Sophie Medlin.

Gut health is an important part of overall well-being.

People with good gut health tend to bloat less, have less gas, and have better mental health.

Eating probiotic-rich foods like kimchi, sourdough, and kefir can help improve good bacteria in the gut, which can support immune health and aid digestion, according to the Cleveland Clinic. Dietitian Sophie Medlin told Insider that foods like pickled vegetables and sauerkraut are high in probiotics and good to incorporate into a

vegan diet



Kefir, oat and berry smoothie

An oatmeal smoothie with berries

Adding kefir to a smoothie will give your gut health a boost.


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

“Although there is no strong evidence that the bacteria in water kefir reach the large intestine, where we usually think about the benefits of probiotics occurring, they can still benefit the microbiome in our mouth and
esophagus, “Medlin said.

Natural yeast with tofu and kimchi

Scrambled tofu on toast.

Scrambled tofu is often used as a vegan alternative to eggs.


Scrambled tofu is often served as a vegan alternative to scrambled eggs. Serve over the sourdough with kimchee (Korean fermented cabbage) to improve gut health.

“Sourdough toast has a lot of probiotic bacteria and kimchi is a delicious spiced fermented cabbage, also rich in probiotic bacteria and goes so well with scrambled tofu,” Medlin said.

The lunch

Salad with pickled vegetables

Pickled vegetables

Pickled vegetables make a great side dish or salad dressing.


Adding pickled vegetables to any meal is a great way to improve gut health. Medlin recommends adding to a salad or serving as a side dish.

“Pickled carrots, cucumbers, radishes and cauliflower make a great probiotic-rich snack or addition to a meal and are so easy to make at home,” she said. Try this simple recipe from Dr. Rupy Aujla for BBC Food.

Poached potatoes with sauerkraut


Sauerkraut is traditional in Germany.


Sauerkraut (literally “sour cabbage”) is traditional in Germany, often served with wurst (German sausage). But pickled cabbage is a delicious, gut-healthy addition to any dish, Medlin said. She recommends adding sauerkraut to your favorite sandwich or as an extra topping for a baked potato for a probiotic and flavor boost.

“It’s a delicious addition to lunch meals, lasts a long time in the refrigerator, and is great for increasing your probiotic intake,” she said. You can buy it in jars or try making your own sauerkraut with this simple recipe from The Gut Stuff.


Tempeh wrap with roasted vegetables and hummus

Tempe wrap

Try filling a wrap with tempeh and vegetables.


Tempeh is traditional in Indonesia and is made from fermented soybeans and packed with probiotics. Medlin recommends it as a meat substitute because it is high in protein.

“It’s great with roasted vegetables or to make a salad satisfying,” she said. “I also love it wrapped with salad and hummus. Medlin recommends this recipe for Caitlin Shoemaker tasty crunchy tempeh.




Kombucha is good for the gut.


Kombucha is a traditionally brewed drink made from the fermentation of tea, but is now widely available in many stores.

“It’s really refreshing as an extra bonus, it contains plant-based polyphenols which are also good for our gut health,” Medlin said. If you want to try making your own, check out this recipe from Justine Pattison for BBC Food.

Leave a Comment