Probiotics and prebiotics both play important roles in supporting health and overall well‑being. Probiotics are live beneficial bacteria that improve gut health, while prebiotics are types of non-digestible dietary fiber that nourish these bacteria. Together, they maintain a balanced microbiome, which can enhance immunity, aid digestion, reduce inflammation, and improve mineral absorption.
Probiotics, the beneficial bacteria: Probiotics introduce good microorganisms into the digestive tract to fight harmful bacteria, manage inflammation, and improve bowel habits
Good Sources Include:
• Yogurt
• Sauerkraut
• Kimchi
• Kombucha
• Kefir (dairy & non‑dairy)
• Unpasteurized pickles
• Miso
• Tempeh
• Certain cheeses (cottage, Parmesan, cheddar, feta)
• Buttermilk
Prebiotics, the fuel source: Prebiotics are specialized plant fibers that cannot be digested, but stimulate the growth of beneficial bacteria already present in the gut.
Good Sources Include:
• Legumes
• Oats & whole grains
• Bananas
• Berries
• Apples
• Flaxseeds
• Jerusalem artichokes
• Asparagus
• Garlic
• Leeks
• Onions
Including both probiotics and prebiotics in your daily meals is a simple way to support gut health and overall well‑being. Focusing on a wide range of whole foods can help nourish beneficial bacteria and promote long‑term digestive balance.
Fermented Vegetable & Whole‑Grain Bowl
This savory bowl combines fermented foods with fiber‑rich vegetables and whole grains to provide both probiotics and prebiotics in a balanced, satisfying meal.
• ½ cup cooked brown rice or quinoa
• ½ cup steamed or roasted vegetables (such as asparagus, onions, or leeks)
• ¼ cup sauerkraut or kimchi (unpasteurized, if available)
• ¼ cup canned or cooked chickpeas
• 1 tablespoon olive oil
• Optional: fresh herbs, sesame seeds, or a squeeze of lemon
Place the cooked grain in a bowl as the base. Top with vegetables, chickpeas, and sauerkraut or kimchi. Drizzle with olive oil and add optional toppings as desired. Mix gently before eating.
Content submitted by Janyce Gately MS, RD, LDN, CHC
For personalized guidance on healthy eating and lifestyle modifications contact our dietitian Registered Dietitian, Janyce.