5 vegan meals that are rich in gut-health boosting probiotics, dietitian approved

• Eating probiotic-packed foods boosts your gut health which can reduce bloating and gas.
• Try fermented foods like kimchi, sauerkraut, and sourdough.
• Vegans can enjoy kefir too if they get a water-based one, dietitian Sophie Medlin said.

Gut health is an important part of overall wellness. 

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

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

Breakfast 

Kefir, oat, and berry smoothie

Kefir is a fermented milk drink, similar to yogurt but with a more sour taste. 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 isn't strong evidence that the bacteria in water kefir will reach the large bowel which is where we usually think of the benefits of probiotics occurring, they can still benefit the microbiome in our mouth and
esophagus," Medlin said.

Sourdough with tofu and kimchi

Scrambled tofu is often served as a vegan alternative to scrambled eggs. Serve on top of sourdough with kimchee (Korean fermented cabbage) for a gut health boost.

"Sourdough toast has lots of probiotic bacteria and kimchi is a delicious spicy fermented cabbage, also high in probiotic bacteria and goes so well with scrambled tofu," Medlin said.

Lunch

Salad with pickled vegetables

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

"Pickled carrots, cucumbers, radishes, and cauliflower are such a great probiotic rich snack or addition to a meal and they're so easy to make at home," she said. Try this easy recipe by Dr. Rupy Aujla for BBC Food.

Jacket potato with sauerkraut

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

"It is a delicious addition to lunch meals, lasts a long time in the fridge, and is great for boosting your probiotic intake," she said. You can buy it in jars or try making your own sauerkraut with this easy recipe from The Gut Stuff. 

Dinner

Tempeh wrap with roasted vegetables and hummus

Tempeh is traditional in Indonesia, and it's made of fermented soybeans and full of probiotics. Medlin recommends it as a meat substitute because it's packed with protein.

"It's so great with roasted vegetables or for making a salad satisfying," she said. "I also love it in wraps with salad and hummus. Medlin recommends this recipe for tasty crispy tempeh from Caitlin Shoemaker.

Drink

Kombucha

Kombucha is a drink that is traditionally made by fermenting tea, but it's widely available in many shops now.

"It is really refreshing as an extra bonus, it contains plant polyphenols which are also good for our gut health," Medlin said. If you want to try making your own, check out this recipe by Justine Pattison for BBC Food.