PRO TIP: The more diverse amount of plant foods you eat per week the happier your gut microbiome.
Your gut is home to trillions of microorganisms, collectively known as the gut microbiome. This diverse community of bacteria, fungi, and other microbes plays a crucial role in digestion, immune function, and even mental health. A balanced gut microbiome helps absorb nutrients, fight off harmful pathogens, and maintain overall well-being. Keeping this ecosystem healthy means providing it with the right nourishment—enter prebiotics and probiotics!
If your gut were a garden, probiotics would be the flowers, and prebiotics would be the what you utilize to fertilize them so that they may grow and thrive. The two work together in harmony, creating a thriving microbiome that supports digestion, immunity, and even mental well-being. But what exactly is the difference between prebiotics and probiotics, and how can you incorporate them into your daily routine? Let’s break it down together!
Prebiotics: The Fuel for Your Friendly Flora
Prebiotics are non-digestible fibers that act as food for probiotics, helping them flourish and do their job. They create the perfect environment for beneficial bacteria to thrive, keeping your gut ecosystem balanced and resilient.
Best Prebiotic Foods to Eat:
Garlic & Onions: These flavorful staples are packed with gut-friendly fiber. They are also beneficial for immune function and providing a potent anti-inflammatory benefit.
Asparagus & Artichokes: Loaded with inulin, a powerful prebiotic that feeds probiotics.
Bananas (especially slightly green ones): A delicious way to fuel your gut bacteria.
Leeks: A cousin of garlic and onions, offering a powerful prebiotic boost.
Dandelion Greens: A slightly bitter leafy green that’s amazing for digestion.
Probiotics: The FRIENDLY BaCTERIA
Probiotics are live bacteria and yeasts that take up residence in your gut, helping to balance your digestive system and crowd out harmful microbes. Think of them as tiny wellness warriors that improve digestion, reduce bloating, and boost immunity. They can even have mood-enhancing benefits by supporting the gut-brain connection!
Best Probiotic Rich Foods to Eat:
Fermented Vegetables: Sauerkraut, kimchi, and pickles (look for ones that are raw and unpasteurized!)
Coconut Yogurt: A dairy-free way to get your probiotics with a creamy twist (our team’s favorites are Culina, Cocojune, and The Coconut Cult)
Goat Kefir or Water Kefir: A tangy, probiotic-rich drink that can be made from coconut or almond milk.
Miso: A fermented soybean paste often used in soups, rich in beneficial bacteria.
Kombucha: A fizzy fermented tea full of gut-loving microbes.
The Perfect Pairing: Bringing Prebiotics & Probiotics Together
For optimal gut health, try pairing prebiotic and probiotic foods in your meals. Here are some delicious ways to do it:
Enjoy sauerkraut with a meal that includes garlic-roasted vegetables.
Add banana slices to your coconut yogurt for a gut-friendly breakfast.
Pair miso soup with a side of steamed asparagus.
Toss fermented pickles into a salad with dandelion greens.
Did you know?
The more diverse fruit and vegetables you eat - the more balanced your gut health. A study published in 2018 found that individuals who consumed more than 30 different types of plant foods each week had a more diverse gut microbiome compared to those who ate fewer than 10 types. This diversity in gut bacteria is associated with better overall health. Read this blog post for tips and tricks on how to get as many plant products as you can into your diet.
By nourishing your gut with both prebiotics and probiotics, you create a balanced, happy microbiome that supports everything from digestion to immunity—and even radiant skin! So go ahead and feed your inner garden, and let your gut flora bloom.
Let us know your favorite pre and probiotic foods in the comments 🌿✨