1. What should vegetarians eat to improve gut health?
Diet plays a very important role in maintaining a healthy gut. A vegetarian diet also needs adequate nutrients to promote a well-structured gut microbiota, in which different species of microorganisms coexist in balance.
Although yogurt is the most common dietary source of probiotics that helps replenish beneficial bacteria in the gut, it belongs to the group of animal-based foods that vegetarians, especially vegans, should avoid. So what foods should vegetarians choose to improve gut health?
According to Dr. Tran Thi Bich Nga, former lecturer of Nutrition, Hanoi Medical University, vegetarians can increase the diversity of intestinal microflora by eating foods rich in fiber, foods rich in prebiotics, fermented foods such as sauerkraut, kimchi...
If you do not eat animal-based yogurt, vegetarians can refer to many types of yogurt of plant origin. Plant yogurt still ensures nutritional value, providing probiotics that are good for health and the digestive system.
Plant-based yogurt is good for the gut health of vegans.
2. Plant-based yogurt for vegans
In terms of probiotics and gut health, plant-based yogurts can be just as beneficial as dairy yogurts. The live bacteria in vegan yogurt contribute to a healthy gut microbiome, which aids digestion and overall health. Additionally, vegan yogurts are cholesterol- and lactose-free, making them suitable for people on restricted diets or who are lactose intolerant.
Soy yogurt
With the main ingredients being soybeans and soybean powder, soy yogurt is very healthy. There is no significant difference in quantity between the protein content of soy milk and cow's milk. Soy milk and cow's milk have all the essential amino acids. However, soy milk is better when considering other common nutrients in both products.
People who are allergic to animal milk or are vegetarian can use soy yogurt. In terms of nutritional value, a jar of soy yogurt is equivalent to a jar of yogurt from animal milk.
Coconut Yogurt
This is a yogurt product made from pure coconut milk and some other additives. Coconut yogurt has a rich, fragrant and easy-to-eat taste, suitable for vegetarians and the elderly. Vegetarians can eat coconut yogurt instead of yogurt from animal milk.
Almond Yogurt
Almond yogurt is made from almond juice. This is considered a food that should not be missed for vegans. Almond yogurt is rich in vitamins A, C, D and minerals that are beneficial to health with a delicious, easy-to-eat flavor. In particular, regular use of almond yogurt will also help the heart.
Cashew yogurt
Cashew yogurt is a vegan alternative to dairy yogurt. Cashews are rich in protein and magnesium, which are good for the digestive system.
3. Foods containing probiotics from other plant sources
Cabbage
Sauerkraut is a fermented cabbage dish that is popular in many countries. It is rich in probiotics as well as potassium, vitamins C and K. Sauerkraut can be made by fermenting shredded cabbage in brine.
Lactobacillus bacteria on the cabbage convert sugar into lactic acid. The result is a crunchy and sour dish that is delicious served with main dishes or with sandwiches and salads.
Kimchi
Kimchi is a spicy fermented cabbage dish that is popular in Korean cuisine . It contains probiotics, vitamins, and antioxidants. The process of making kimchi is similar to sauerkraut but with the addition of spices and other vegetables.
Tempeh
Tempeh is a fermented soybean food that is rich in probiotics and protein. The fermentation process of tempeh and the use of whole soybeans provide a higher protein, vitamin and mineral content. Vegetarians can use tempeh in salads, stir-fries, burgers, etc.
Pickled vegetables are rich in probiotics.
Pickled vegetables
Soaking vegetables in salt water creates a delicious, probiotic-rich snack or side dish that is suitable for vegetarians. Almost any vegetable can be fermented, but the most suitable vegetables are: cucumbers, carrots, radishes, red bell peppers...
To enhance the flavor, you can add spices such as: garlic, bay leaves, black pepper, coriander seeds...
Although fermented vegetables are rich in probiotics, they are also high in salt. To avoid the risks of a high-salt diet, such as high blood pressure and water retention, eat pickles in moderation.
Source: https://giadinh.suckhoedoisong.vn/thuc-pham-tot-cho-suc-khoe-duong-ruot-cua-nguoi-an-chay-172240613211056672.htm
Comment (0)