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Non-Dairy Probiotics To Improve Gut Health

While most go-to probiotic supplements are usually dairy-based, dairy-based doesn't suit everyone.
Here's 6 non-dairy probiotics you should try.

Probiotics are beneficial bacteria that make up your gut flora. 

These bacteria provide many health benefits including improved digestion, enhanced immune function, and healthier skin. Fortifying with probiotic supplements can colonise your gut with additional health-boosting microorganisms.

However, go-to probiotic supplements are usually dairy-based; which isn’t inclusive for those following a vegan lifestyle. Or for those who have sensitivities or intolerances to lactose. 

Luckily – there are dairy-free probiotic options out here. See this list of the top 6 that can improve your gut health.


The 6 Best Non-Dairy Probiotics To Improve Gut Health


1. Tempeh

Tempeh is soy-based food, similar to tofu, but is made of fermented soybeans. Following fermentation, the beans are pressed into a compact cake filled with protein, micronutrients, and pro- and pre-biotics.

Thanks to the fermentation process (breaking down of sugars by bacteria and yeast), tempeh is filled with prebiotics, and some probiotics. These fibers feed the beneficial bacteria in the gut, which improves energy, memory, and regular bowel movements. 


Cooked Tempeh in a dish with green chili soy sauce


2. Kombucha 

Kombucha has become a popular non-dairy option for improving gut health. This powerful drink is made by adding specific strains of bacteria and yeast and sugar to black or green tea. Then it is allowed to ferment, which produces a large number of probiotics to the final product.

This large amount of beneficial bacteria adds to your gut flora, improving digestion and reducing inflammation of the intestines.


Good Buzz Kombucha bottles with feijoas


3. Miso

Miso a traditional Japanese condiment made from soybean paste fermented by salt and koji starter. The fermentation process both breaks down nutrients, making them easier for the body to absorb, but also produces many probiotics. These probiotics aid digestion, but also reduce antinutrients – compounds that bind to nutrients to prevent the body from absorbing them. 

Miso can be easily added to soups, sauces, spreads, and pickled veggies for you to enjoy while reaping its probiotic benefits.


Hot miso soup on a tray


4. Apple Cider Vinegar (ACV)

ACV earned the reputation as a ‘miracle remedy.’ From sanitizing your kitchen counters to getting rid of acne, ACV can do it all. 

Another benefit ACV provides that many don’t know about is boosting your gut health. This type of vinegar contains more prebiotic benefits, containing pectin – a natural starch found in apples – that feeds gut bacteria. Allowing them to flourish.


Apple Cider Vinegar bottles with apples in background


5. Kimchi

Kimchi is a Korean dish, traditionally made from fermented cabbage and other seasonings. 

The lacto-fermentation process that kimchi undergoes allows probiotic bacteria to thrive. The bacteria from this food are said to not only improve intestinal health, but also mental health, immune health, and even skin conditions.


Kimchi in a jar


6. Water Kefir

When you hear ‘kefir’ you normally think of dairy. But water kefir is made by combining sugar water with water kefir grains and allowing it to ferment. This produces a beverage rich in probiotic bacteria that will benefit the gut.


Water Kefir grains on a wooden spoon



Use Probiotics To Boost Your Gut Health

Though most of us think of ‘dairy’ when it comes to probiotic supplements, there are plenty of non-dairy options out there to keep your gut healthy. 

From kimchi to water kefir, all you have to do is find the option best for you!

Looking for more information on keeping your body happy and healthy? We've got lots of great articles you can check out. Plus you can subscribe to our newsletter for articles in your inbox plus special offers, details on our upcoming events and the LiveFit Festival!


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