Fermented foods have been enjoyed by cultures all over the world for centuries.
Not only are they delicious, but they also offer a variety of health benefits.
Fermented foods and drinks are packed with probiotics which are highly beneficial for your health.
However many fermented products contain dairy and are therefore not suitable for vegans.
The good news is that there are many ways to enjoy the benefits of fermented foods and drinks on a plant-based diet.
How to add vegan fermented foods and drinks to your diet
Scroll down to find out which are the best vegan fermented foods and drinks that not only taste delicious but also work wonders for your gut microbiome.
What are fermented foods?
Fermented foods are made using the controlled growth of naturally-occurring microbes and something called the fermentation process.
These foods are made by increasing the growth of natural bacteria or yeast in a food.
The increased numbers of these so-called ‘good bacteria’ then convert the sugars in the food into lactic acid or alcohol.
This process, called fermentation, gives fermented foods their characteristic sour taste.
It also increases their nutritional value at the same time.
This is because the probiotic bacteria contribute to a healthy gut microbiome.
What are the benefits of eating fermented foods?
As was shown in the study regarding eating 30 plant based foods a week, a diverse gut microbiome has a wonderful benefit for the human body.
Fermented foods containing probiotics offer a variety of health benefits, including:
Improved digestion: probiotics help to improve digestion by increasing the number of good bacteria in the gut which reduces the risk of digestive issues such as diarrhea, constipation, and irritable bowel syndrome.
Boosted immune system: fermented foods also contain prebiotics, which are non-digestible fibers that feed the good bacteria in the gut. This helps to keep the gut healthy and can boost the immune system and protect you from multiple health issues.
Reduced risk of allergies and other diseases: some studies have shown that fermented foods may help to reduce your risk of developing allergies as well as other diseases.
Increased nutrient absorption: fermented foods can help to increase the absorption of nutrients from other foods. This is because the fermentation process breaks down some of the nutrients in the food, making them easier for the body to absorb.
Fermented foods are also a good source of vitamins, minerals, and antioxidants.
Delicious and versatile: fermented foods are able to be used in so many different recipes, and can be added to salads, sandwiches, wraps, and more. They can also be used as a condiment or a snack.
The top vegan fermented foods and drinks to add to your diet
If you follow a vegan diet, these plant-based foods and drinks are all fermented, and many are packed with live microorganisms that are great for your digestive system.
Sauerkraut
Sauerkraut is a fermented cabbage dish that is widely consumed in many countries in Eastern Europe.
You can buy it in grocery stores but sauerkraut is also relatively simple to make by letting shredded cabbage ferment in some highly salted water (brine).
The Lactobacillus bacteria on cabbage convert the sugars into lactic acid.
This gives you a deliciously crunchy and sour condiment that is not only packed with probiotics but is rich in potassium, vitamin C, and vitamin K.
You can use sauerkraut with vegan burgers, on sandwiches or in wraps, or on top of salads.
Kimchi
Closely related to sauerkraut, kimchi is a traditional Korean food which is basically fermented cabbage with some added spices and sometimes other vegetables too.
Traditional kimchi usually has fish sauce as an ingredient, but you can buy or make vegan kimchi which omits this ingredient and still get the same great benefits from the healthy bacteria.
The sour cabbage mixed with spices like chilli is one of the best vegan probiotic foods in terms of taste and versatility.
Miso
Adding miso to your food is a great option if you want to start incorporating vegan fermented foods into your diet.
It’s made by fermenting soybeans with aspergillus oryzae, also known as kōji mold.
Miso packs a nutritional punch, containing not only beneficial bacteria but antioxidants and B vitamins as well.
You can enjoy miso in miso soup, or buy miso paste and add it to your own recipes, such as stir-fry sauces, marinades and salad dressings.
When adding miso to soups and stir-fry dishes, make sure the food is warm rather than hot. High temperatures will kill off the beneficial bacteria.
Kombucha
Kombucha is a fermented tea drink that has been around for centuries.
It is made by adding a SCOBY, or symbiotic culture of bacteria and yeast, to sweetened black or green tea.
The SCOBY converts the sugar into acids, alcohol, and carbon dioxide, which gives kombucha its characteristic taste and fizz.
You can find SCOBY starters in a health food store if you want to make kombucha yourself.
Alternatively, you can buy ready-made kombucha in many coffee shops, health food stores, and supermarkets.
Kombucha is generally safe to drink, but it is important to note that it is a fermented product and may contain small amounts of alcohol, which you may want to bear in mind if you are pregnant or breastfeeding.
Kefir
There are two main types of kefir: milk kefir and water kefir.
Both are made by adding either milk or water to kefir grains, which creates a yogurt-like consistency that you can drink.
The live cultures in kefir grains include lactobacillus acidophilus, bifidobacterium bifidum and lactobacillus brevis.
To make this fermented drink vegan you can use plant-based alternatives to ordinary milk such as soy milk, almond milk, or coconut milk.
The live bacteria convert the sugars in the milk into lactic acid, which gives plant-based milk kefir its characteristic sour taste.
You can drink kefir either on its own or add it to smoothies, overnight oats, salads and marinades. Kefir is also great as a healthy substitute for buttermilk or yogurt in baked goods.
Tempeh
Tempeh, just like tofu, is a soy product but is made with fermented soybeans.
It’s one of the most well-known vegan fermented foods and has a firm texture that many people use as a meat substitute.
Tempeh is delicious in stir-fries, burgers, sandwiches, salads – just about anywhere you’d use savory food.
Soy is a highly rich source of protein and is excellent for vegan dishes.
A fermented soy product like tempeh supercharges your diet with other beneficial nutrients like isoflavones, which can help to reduce cholesterol levels and protect against heart disease.
You can also benefit from fermented soy by fermenting tofu.
Sourdough bread
This type of bread is made with a sourdough starter, which is a mixture of flour and water that has been fermented with a culture of bacteria.
The bacteria in the sourdough starter produce lactic acid, which gives sourdough bread its characteristic sour taste.
The lactic acid also helps to break down the gluten in the bread, making it easier to digest.
Sourdough bread is a good source of probiotics which can help promote good gut health, as well as provide you with fiber that contributes towards good digestive health.
Sourdough is also one of the most versatile vegan fermented foods because it can be used with lots of other vegan foods.
For example, you can use this type of bread to make sandwiches, sourdough toast, croutons, panzanella, bruschetta and breadcrumbs.
Natto
One of the less well known vegan fermented foods, natto is a fermented soybean dish that is very popular in Japanese cuisine.
It is made by fermenting soybeans with a bacterium called Bacillus subtilis.
The dish, which has a fairly nutty taste, is often served as a side dish to rice or noodles.
Natto contains the enzyme nattokinase which has several potential health benefits.
For example, it’s suggested that nattokinase helps protect against cardiovascular disease by breaking down, and indeed preventing the formation of, blood clots in the body.
Natto also contains other types of healthy gut bacteria including Lactobacillus plantarum, Lactobacillus brevis, and Bifidobacterium longum which contribute to the health of your digestive tract.
This fermented soybean product is a good source of protein, fiber, and vitamins B and K.
Tips on incorporating vegan fermented foods and drinks into your diet
If you’re new to vegan fermented foods, it’s best to start slowly and add them to your diet gradually.
This will help to give your body time to adjust to the probiotics.
You can start by adding a small amount of fermented food to your meals once or twice a week.
As you get used to the taste and texture, you can gradually increase the amount you eat.
There are many different ways to add fermented foods to your diet. Here are a few ideas:
- Add sauerkraut or kimchi to your salads
- Spread miso paste on toast or crackers
- Add a dollop of kefir to your smoothie
- Enjoy a probiotic beverage like kombucha while on the go
- Substitute tofu with tempeh to get the benefit of its fermentation
Taking a vegan probiotic supplement is also a great way to increase the diversity of your gut flora.
But for the best boost to your overall health, simply add these probiotic-packed foods to your delicious vegan recipes on a regular basis.
No matter how you choose to eat them, vegan fermented foods are a delicious and healthy way to add more probiotics and nutrients to your diet.
So give them a try and see for yourself how they can benefit your health.
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