HOW TO HEAL YOUR GUT ON A VEGAN DIET | best probiotic foods

Welcome back to RainbowPlantLife. Today I want to share with you some of the best foods to eat for a healthy gut.
Before we get to the specific foods let’s talk about why your gut health
matters. Your gut health is so important to the rest of your body’s overall
health. Chances are if you have a healthy gut you probably also have a healthy
body, but if you have poor gut health it might be the root cause behind some of
your other health problems, ranging from physical to mental health issues. So if
you find yourself getting sick frequently and you’re not sure why, or
you have brain fog and trouble focusing, it might be because you have an
unhealthy gut. Your gut health is affected by a bunch of different factors
such as the environment, whether you are taking certain medications, and of course
your diet. And because it can be hard to control external factors like the
environment, the easiest way to heal your gut is to heal your diet. When it comes
to diet, there are two main things I want to talk about. The first one is
probiotics. You might have heard of probiotics before. They are the healthy
gut bacteria that live in your gut microbiome. And foods that are rich in
probiotics tend to be fermented foods. And a food is fermented usually by
leaving it out on the counter for a long enough period of time that it’s exposed
to bacteria and yeast. Of course you can’t ferment every single kind of food.
For instance you can’t just leave a chicken out on your counter and hope
that after ten days it’ll be fermented and good for you. It’ll give you
Salmonella so don’t try it. On the other hand, you can ferment lots of vegetables
and that’s why it’s great for a vegan diet.The second part of your diet that I
want to talk about is fiber. And dietary fiber acts as a food for those
probiotics, enabling them to grow. And the reason you want the healthy gut bacteria
to grow is because the more you have and the more diverse your bacteria, is the
healthier your gut, which means you’re less likely to have chronic illnesses
and inflammation. And you’ll find dietary fiber in fruits vegetables, whole grains
legumes, nuts, seeds. So basically if you’re eating a vegan diet, particularly
a whole foods based vegan diet, you’re gonna have no problem getting enough
fiber. So now that we’ve talked about probiotics, let’s talk about foods that
contain probiotic. Of course you can take a probiotic supplement, but they can be
really expensive particularly the higher- end brands so if you want to heal your
gut through food only and save some money, here are some great plant-based
foods that are full of probiotics. A really rich source of probiotics is
sauerkraut, which is simply fermented cabbage. You might have had sauerkraut on a burger or hot dog before, and my favorite way is actually to pair it with
a kale salad and some creamy salad dressing and a bunch of nuts and seeds. The combination of textures and flavors is really delicious. The next food on our
healthy gut list is kimchi. It’s salted and fermented cabbage, usually Napa
cabbage and Korean radishes, and it’s then flavored with chili powder and a
bunch of other seasonings. It’s really delicious and like sauerkraut you can
make it at home and ferment it at home or you can buy it at the store. Typically I
pair kimchi with some Asian flavored food like ramen or rice, but you can put
it on a sandwich or burger or really anything.The next food on our list is
tempeh, which is whole fermented soy beans. I talked a lot about the
nutritional benefits of this superfood in an earlier video on “where do vegans get their protein from?” so if you want to check that out and learn more about
tempeh, I will link to that right here. Our next source of probiotics are
plant-based yogurts and kefirs. You might have heard that traditional dairy
yogurt is a great source of probiotics and it is, but it’s not the dairy that’s
the source of probiotics. It’s the live active cultures that are used to make
yogurt. So most plant-based yogurts and kefirs
are also going to have a high source of probiotics. These are two of my favorite
plant-based yogurts and kefirs. One is almond milk based the other is coconut
milk based. If you look at the ingredients on this,
you will see there are live active cultures in here. Just try to stick to
the unsweetened yogurts or yogurts that have a low amount of sugar because you
want to make sure that the bacteria in your gut is feasting on the probiotics,
not on the sugar. Next up on our probiotic list is miso. Miso is a
traditional Japanese condiments and it’s made of fermented soy beans. Of course
you’ve put miso in miso soup which you’re served at Japanese restaurants, but I
also like to put miso in salad dressings, marinades and sauces. I actually put a
little bit of miso in my vegan cheese sauce because it adds that extra umami flavor. If you want to check out that recipe, I will link to that right
here. Next up in our healthy gut list are olives. Once olives are soaked in brine,
which is a solution of water and salt, the healthy bacteria causes them to
ferment, making them a good source of probiotics. So if you love olives as much
as I do, take this as your excuse to eat as many as you want. Another salty
favorite of mine are pickles. You want to make sure though you’re buying pickles
that have been pickled in salt water, not in vinegar. If they’ve been pickled in
vinegar, they’re not going to have the fermentation process. And they’ll still be
delicious but you won’t be getting any probiotics. Saltwater pickles are
typically sold in the refrigerated section and they might carry a label
that says “active cultures”and vinegar pickles are usually sold in the
shelf-stable aisle of the grocery store. Last but not least, my favorite source of
probiotics is kombucha. Kombucha is a black or green tea that’s been
fermented by a colony of bacteria and yeast. And you can buy kombucha at the
store or you can make it at home. Now that we talked about foods that are rich in probiotics, I want to quickly talk about prebiotics. As I mentioned earlier,
probiotics are live microorganisms that need food in order to grow and flourish, and the food they eat usually comes in the form of dietary fiber, but it’s also referred to as prebiotics. Some of the best sources
of prebiotics are onions, garlic artichokes, asparagus, leeks, sweet
potatoes, bananas, legumes, whole grains. You get the point:
stuff that vegans would eat anyways. But I do want to mention two of my favorite
sources of prebiotics because it might surprise you that they’re good for your
gut. If you’re like me, you probably don’t need any excuse to eat more chocolate,
but here’s just another excuse. Chocolate is actually a prebiotic food because
when you eat chocolate, the healthy gut bacteria in your microbiome ferment the
compounds in cocoa. I don’t know about you, but that certainly makes me feel
better about all the times I’ve eaten a dark chocolate bar in one sitting.
It happens all the time, like once a week, so I feel better now.
The last prebiotic I want to talk to you about that might surprise you is red
wine. And you might have heard that red wine is good for your heart, but it’s
also good for your gut. Like cocoa, red wine encourages the healthy gut bacteria
to grow in your gut. Of course I feel obligated to tell you to drink
responsibly and to not treat red wine as your sole source of prebiotics. Make sure
you also eat vegetables and all that stuff. So the next time you have a glass of
red wine and a piece of dark chocolate, or a few pieces of dark chocolate, give
yourself a pat on the back because you’re doing your gut and your health a
big favor. Well that does it for my video on foods to eat for a healthy gut. If you
found this video informative or helpful or learned something new, I would love it
if you hit that “thumbs up”button as well as that “subscribe” button so I know that
you’re enjoying these videos. If you want to talk more about gut health, if you
have questions, leave me a comment below and I would love to talk to you.
Alright, I’ll see you guys next week. Thanks for watching

66 thoughts on “HOW TO HEAL YOUR GUT ON A VEGAN DIET | best probiotic foods

  1. This is super informative. Thanks for sharing! I hear sourdough bread is also a good source of probiotics. I love bread! lol

  2. Gut health is very important! And this video is very informative about having good gut health and also improving it! Thanks Nisha for sharing your wisdom 😊

  3. This was a wonderful summary, Nisha – very well done! And happy birthday! Nice to know you'll be getting some extra pre-biotics with that wine and chocolate this weekend 😛

  4. I have so many severe digestive issues along with an autoimmune disorder, I've been dealing with this for years. The Paleo diet helped me the most, but I still felt so heavy and worn down, and disgusted by eating all the meat. I'm pregnant with my 2nd and trying to eat plant-based with some fish a few times a week. This is a great video, very happy I found your channel 😁

  5. What a beautiful video by a beautiful girl. Loved the presentation throughout. Never thought I would want to try sauerkraut but you made it look good and interesting. But I will definitely take the chocolate and red wine any day 🙂

  6. Unrelated food question but what type of mic do you use? Seeing your got me thinking if I should invest in something like that for my channel.

  7. Excellent video, lot of information on fibers, probiotics especially natural sources of probiotics. I did not know many of the info you mentioned. I am sure that this will help lot of people suffering from bowel problems.

  8. Hi there. I can't digest any fresh food. No fruit or salad without extreme upper gut pain within 20-30 minutes. It can also then travel through my whole digestive track. I am vegan. What would you suggest i concentrate on and it gut flora why I can't digest this fresh fruit and veg x

  9. There are a lot of probiotics. I suffer from IBS, and have been told to take probiotics, wich ones would you recomend?

  10. You're so gorgeous and I really love your videos!!! I have to share with my friends on my vegan amino app:

  11. There's animal product in Kimchi unfortunately, you mayhaps want to cut that out of your diet.

    It contains Jeotgal

  12. hi , i have been suffering from seborrheic dermatitis ( severe dandruff , which is a major skin disease ) since 15 yrs. i’m looking forward to heal my leaky gut ( as they say if you have leaky gut you have skin disease ) . i have watched many videos to heal leaky gut and every one said grains and legumes should be avoided as sugar wheat and dairy. as i am vegetarian , i’m finding it very very hard to find foods for my body . kindly help if you can .
    thanks .

  13. Love your video! It is full of information that is great for beginners! I have been seeing a lot of leaky gut supplements lately such as these, I was wondering what your thoughts were on them or if you had any other suggestions??

  14. This video is great, very informative and complete, I will recommend it with my friends. I recommend looking in google for panlarko gut cure planner. also perform searches on healing foods for the gut. all those who want to report a much more in depth on this subject.

  15. Love this video, just found your channel now! But one question… isn't the alcohol in the red wine hard on the guts and other body systems?

  16. Great video. Although, I had one question, the probiotic supplement you’re seen taking in the video contains milk so isn’t vegan. Is this one exception you allow to ensure full range of important probiotics?

  17. Wow! I've realized I don't like most of the foods with probiotics. I don't like the taste of tempeh, chocolate, kombucha, olives, most yogurts, sauerkraut nor kimchi! 😖😖 Guess I'll just take a probiotic supplement ☹️

  18. A great and informative video. You are very pleasant. And most importantly that you are promoting a compassionate, plant based diet! <3 I am just not sure about the red wine… Recently I watched many videos from the hero of plant based doctors, Dr. Klaper and he mentioned that alcohol is super bad for the gut – it is a sterilization agent that kills all the good bacteria. I am confused. (He mentioned that they wash their medical equipments in alcohol to disinfect it.)

  19. I did have one question, when you make these changes by incorporating more of these foods into my diet, how long will it take ( approximately) for me to start to feel the effects?

  20. very nice!! i like it, you are beautiful and your voice is so nice – makes this useful video very pleasant…
    very short and accurate, very informative…like i said i like it very much
    i would add some more information on what to avoid maybe there is some food that is less good to consume….(because thats what im looking right now after seeing your video 🙂

  21. Kimchi,
    Olives (soaked in water and salt)
    Pickles in salt water Not vinegar (usually says active culture on it)
    Onion, Garlic, Artichoke, Legumes, Sweet Potatoes
    Cacao Powder

  22. I am suffering with diggestive isssues for the last 4 years now. It started when I ate too much of sweet stuff … boom, after few months I had started getting bloating, it was so sudden for me … and after this incidence it got so much worse as the time passed by, now I am 21, have extreme hair loss, worse skin condition, always sick, can't eat anything without getting bloating,it's the gas that I can't even hold back🙈… it's like hell, I can't sit next to other people in class or even in the tram, if i do… I feel like they can smell it, which probably they do tho … after i told this the doctors, they did endoscopy, found nothing … so they gave me anti biotica for atleast 3 years… I stopped it since 1 year … now I found something on the internet, how to heal the gut, but I don't know if this is the right path and I also don't know whom to consult, bec here I Germany the homeopathic doctors are pretty expensive& I am only student & I can't ask my parents for money Bec they invested already so much without result .. and job in this condition is impossible, even class is hell, they open the Windows even tho is cold and I feel like its Bec of me….
    But I can't stop now, bec if i do it would a waste for all the days I fought…

    If u could give me ur email, I could write u the plan, and if it's alright?
    Cause I am tired of fighting, embarrassment, and feeling like this

  23. The only thing that bothers me about vegan food bought in a store is the additives like propylene glycol a known carcinogens and metabisulphate too close to chlorine and is it good to eat so much gum because that's what 50% of those yogurts have because you can't make thick coconut yogurt. I feel better on a vegan diet don't get me wrong but the companies are making vegan food just as bad as regular white diet food, it's upsetting.

  24. I don't mean to wine 🍷 lol but I'm not a wine drinker which red wine do you suggest that's tasty and inexpensive ☺️

  25. MOST sauerkrauts and pickles sold in USA and in some countries are NOT probiotic. They are pasteurized by law….which means that all probiotics are dead.
    To be safe…make your own. Easy and cheap. Or make sure they're labeled "raw", "uncooked", or "unpasteurized"

  26. How about sourdough bread? From my understanding not all sourdough bread are made equally. If I remember correctly company’s add vinegar.
    Quality sourdough breads are now only found in small bakery like mama and papa who spend the time to let it ferment.

  27. Hi, I'm your new subbie.
    Spent last night in a hospital ER due to side effects of fluoroquinolones i.e. cipro for diverticulitis.
    Now, Bactrim (and Flagyl).
    Feeling much, much better at home.
    What are your thoughts about refrigerated probiotics?
    Also, recently decided that keto won't work out for me, animals and their byproducts do my gut wrong and this is coming from a woman who ate meat as a child and had a healthy body weight after three sons.
    Food Inc. which I also call 'Big Food' corrupted the food supply and for the life of me I cannot understand why.
    I feel sorry for the animals too, their diets have been corrupted as well and their habitats.
    Earth is ridding itself of its human parasite and it won't be long now.

  28. This is really confusing.. You have oniions and garlic with prebiotics, but those foods are super high in FODMAPS….. How can this be healing to IBS bellies?

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