Probiotics are live microorganisms that provide health benefits when consumed. They help improve digestive health and boost the immune system. While many probiotics are derived from dairy sources like yogurt, there are several dairy-free options available.
Why Go Dairy-Free?
There are a few reasons one may want to avoid dairy when taking probiotics:
- Lactose intolerance – Around 65% of the population has reduced ability to digest lactose. Consuming dairy can cause gas, bloating, and diarrhea.
- Casein and whey allergies – Allergies to the proteins in dairy are common, especially in young children.
- Dairy sensitivities – Some experience inflammation or congestion from dairy.
- Preference for plant-based diet – Vegans and vegetarians opt for dairy-free probiotic options.
Thankfully, there are many plant-based and dairy-free probiotic supplements, foods, and beverages that can provide the same benefits without the dairy.
Dairy-Free Probiotic Foods and Drinks
Several dairy-free foods naturally contain probiotics. Getting probiotics from fermented foods, rather than a supplement, can have added digestive benefits.
Kombucha
This fermented tea contains over 50 species of probiotics. Flavors like ginger and fruit often mask the tangy vinegar taste. Store-bought kombucha is pasteurized, so the probiotic count is lower than home-brewed varieties.
Sauerkraut
Made from fermented cabbage, sauerkraut is rich in organic acids that support gut health. It also contains probiotics like lactobacillus. Be sure to choose unpasteurized sauerkraut to get active probiotics.
Tempeh
A fermented soy product, tempeh contains high levels of probiotics. It has a nutty, mushroom-like flavor. Tempeh is a versatile meat substitute and excellent source of protein.
Miso
This salty, savory paste used in Japanese cuisine is made by fermenting soybeans, rice, or barley. Miso contains acid-resistant probiotic strains that make it through the digestive system. Use miso to make sauces, soups, marinades, and dressings.
Pickles
Naturally fermented, brined pickles like dill pickles contain probiotics formed during the fermentation process. They are a crunchy, shelf-stable snack. However, vinegar content and heat from canning kills most probiotics in store-bought pickles.
Natto
Natto is made of fermented soybeans and popular in Japanese cuisine. It has a sticky, slimy texture and strong ammonia smell. Natto contains the probiotic strain bacillus subtilis, which supports cardiovascular health.
Sourdough Bread
Traditionally made sourdough goes through a long fermentation process using wild yeast and friendly lactobacilli bacteria. This leavening gives sourdough bread its signature taste.
Apple Cider Vinegar
Vinegar made from fermenting apple cider contains the “mother culture,” which provides probiotics. Look for raw, unpasteurized apple cider vinegar to get active probiotics. Use it to make vinaigrette dressing or add to soups.
Non-Dairy Yogurt
Plant-based yogurts made from soy, coconut, almond, and other bases provide probiotics without the dairy. Probiotic strains are added during processing. Enjoy these yogurts plain or use them in smoothies.
Fermented Vegetables
Home-fermented vegetables like carrots, radishes, beets, and onions contain probiotics. Almost any veggie can be fermented using just salt and water. Fermented veggies can be eaten as a side or used to make relish.
Dairy-Free Probiotic Supplements
If you don’t regularly eat fermented foods, a dairy-free probiotic supplement can help fill the gap. Here are some popular options:
Digestive Advantage
This over-the-counter supplement contains Bacillus coagulans, a spore-forming probiotic that can survive stomach acid. It comes in dairy-free capsules.
Align
Align uses the probiotic strain Bifidobacterium 35624, which helps with digestion and immunity. It comes in chewable tablets that do not contain dairy, soy, or gluten.
Renew Life
Renew Life has an Ultimate Flora Probiotic series with dairy-free options. Some capsules contain prebiotics to help probiotics proliferate.
Garden of Life
This whole food probiotic is made from fermented greens rather than dairy. It contains 14 probiotic strains to support vaginal and digestive health.
Hyperbiotics
Time-release Hyperbiotic capsules allow probiotics to bypass stomach acid. The brand offers several dairy-free formulations.
Florastor
Florastor contains the yeast-based probiotic saccharomyces boulardii lyo. Studies show it helps treat diarrhea associated with antibiotics and travel.
Culturelle
This popular brand focuses on just one probiotic strain, Lactobacillus GG. Their dairy-free capsules boost digestive and immune health.
Tips for Taking Dairy-Free Probiotics
To get the most out of probiotic supplements or foods, keep these tips in mind:
- Read the label to ensure the product is dairy-free.
- Look at colony forming unit (CFU) count. The higher the number, the more probiotics present.
- Start with lower CFU count if new to probiotics to avoid side effects.
- Try different strains as some are better for specific benefits.
- Pair probiotics with prebiotic foods to enhance growth.
- Take on an empty stomach 30 minutes before food.
- Store supplements properly to maintain bacterial viability.
Prebiotic Foods That Feed Probiotics
Prebiotics act as fertilizer for probiotics. Combining prebiotic foods or supplements with probiotics helps the good bacteria thrive. Here are some top dairy-free, plant-based prebiotics:
| Food | Type of Fiber |
|---|---|
| Asparagus | Inulin |
| Bananas | Inulin, fructooligosaccharides |
| Flax seeds | Mucilage gums |
| Garlic | Inulin, fructooligosaccharides |
| Leeks | Inulin |
| Onions | Inulin, fructooligosaccharides |
| Seaweed | Polysaccharides |
Health Benefits of Dairy-Free Probiotics
Consuming probiotic foods and supplements without dairy provide many advantages and health perks. Here are some top benefits of dairy-free probiotics:
1. Enhanced Nutrient Absorption
Probiotics improve digestion and absorption of nutrients from food. They break down fiber, extract amino acids, and synthesize vitamins. Studies show probiotics can increase absorption of B vitamins, vitamin K, calcium, iron, and zinc.
2. Strengthened Immune System
Over 70% of the immune system resides in the gut. Probiotics interact with immune cells and regulate inflammatory processes. This helps prevent infection and disease. Probiotics may reduce risk of common illnesses like cold, flu and pneumonia.
3. Relief of Diarrhea
Probiotics can significantly shorten episodes of acute infectious diarrhea. They help balance fluids and electrolytes in the body. Probiotics also prevent and reduce antibiotic-associated diarrhea.
4. Lower Cholesterol
Certain probiotic strains can reduce LDL and total cholesterol levels. Lactobacillus, bifidobacterium, and saccharomyces boulardii help break down bile in the gut, allowing its removal. They may also change cholesterol production.
5. Improved Skin Conditions
The skin has its own microbiome that interacts with gut bacteria. Probiotics may support healthy skin and reduce acne, rosacea, eczema and dermatitis. Lactobacillus strains in particular benefit skin health.
6. Decreased Inflammation
Some probiotics lessen inflammatory responses in the gut, especially in those with inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS). They regulate pro-inflammatory cytokines and reduce intestinal permeability.
7. Weight Loss Support
Specific probiotic strains like Lactobacillus gasseri and Lactobacillus rhamnosus may promote weight loss. Probiotics help regulate appetite hormones, increase metabolism, reduce fat absorption, and alter the gut microbiome.
8. Improved Mood and Mental Health
The gut and brain are closely linked through neural, endocrine, and immune pathways. Known as the gut-brain axis, this two-way communication influences mental health. Probiotics balance gut bacteria to reduce anxiety, depression, obsessive thoughts, and stress.
9. Protection Against Urogenital Infections
Women susceptible to urinary tract infections (UTIs), yeast infections, and bacterial vaginosis find probiotics helpful. Lactobacillus strains make the vaginal environment more acidic, deterring infections. Probiotics may also curb recurrence of bacterial vaginosis.
10. Relief of Lactose Intolerance
Those with lactose intolerance have insufficient lactase enzyme to digest dairy sugars. Probiotics like lactobacilli and bifidobacteria contain lactase that breaks down lactose in the gut. Probiotic yogurt is often well-tolerated compared to milk.
Potential Side Effects of Probiotics
When taken by healthy individuals, probiotics rarely cause side effects. However, some people experience gastrointestinal symptoms like gas, bloating, and constipation when first starting probiotics. This resolves with continued use. Other potential side effects include:
- Increased histamine reactions in those with histamine intolerance
- Acne breakouts, likely from change in skin flora
- Headaches and migraines, possibly due to histamine release
- Digestive discomfort if bile flow or small intestinal bacterial overgrowth present
- Fungal or yeast infections when taking too many fungal-based probiotics like saccharomyces
Those with compromised immune systems should exercise caution with probiotics due to risk of infections and sepsis. Consult a doctor first in cases of serious illness.
Conclusion
Dairy-free probiotic foods and supplements provide a variety of health advantages without the need for dairy. Benefits range from enhanced digestion and immunity to improved skin, cholesterol levels, weight management, and mental health. Combining probiotics with prebiotic fiber maximizes growth and colonization. While generally safe, start slowly with probiotics and watch for any side effects.
