Top Probiotic &

Prebiotic Foods
Heal your gut and boost your
overall well-being with these
probiotic and prebiotic-rich
foods.
8 PROBIOTIC-RICH FOODS
Boost Your Gut
Probiotic foods replenish your healthy gut bacteria and increase microbiome diversity. Aim for 1-2
servings of probiotic-rich foods each day.

Yogurt (dairy or coconut) Kefir (dairy) sauerkraut Miso (SOY)

Choose plain, full-fat, Kefir is a fermented milk This is shredded cabbage Made from fermented
unsweetened varieties. drink teeming with that's been fermented by soybeans, miso is rich in
and always check the probiotics. Again, opt for lactic acid bacteria. nutrients and has a
label for 'contains live or plain, unsweetened Choose unpasteurized salty flavor.
active cultures.' varieties. versions that have live,
active cultures. Brands: miso master,
Brands: Nancy's, noosa, brands: maple hill organic, muso, or eden foods
organic valley, Siggi's, & green valley, lifeway & Brands: Bubbie's,
so delicious wallaby farmhouse kraut, Eden
organics

Kimchi Tempeh (soy & grain) Kombucha natto

A spicy, traditional Korean This high-protein food is A sweet and fizzy A Japanese staple, natto
dish made with fermented made from fermented fermented drink made is a fermented soybean
veggies like cabbage, radish, soybeans. Some Tempeh with tea, sugar, product made with the
or cucumber. brands contain gluten, so bacteria, and yeast. bacillus subtilis
always check the label. bacteria.
Brands: mother in laws, Brands: GT's
wild brine, Cleveland GF tempeh brands: lightlife, enlightened, health- You can find natto at
kitchen westsoy, soyboy, smiling ade, brew dr. japanese markets or
hara
asian grocery stores.
 PROBIOTIC-RICH
Boost Your Gut
RECIPES

Berry coconut milk yogurt Strawberry kefir smoothie Paleo Sauerkraut salad baked miso maple ginger
parfait salmon
Ingredients: kefir, Ingredients: sauerkraut,
Ingredients: coconut milk strawberries, lemon juice, carrots, celery, onion, Ingredients: salmon,
yogurt, blueberries, honey, cacao nibs bell pepper, honey, raw mirin (rice wine), miso
raspberries, and granola. (optional). honey, apple cider paste, ginger, rice
vinegar, olive oil, & sea vinegar, garlic, maple
salt. syrup, & avocado oil.

Chicken kimchi soup vegan tempeh egg roll sparkling cranberry natto miso soup
bowls kombucha mocktail
Ingredients: kimchi, ginger, Ingredients: natto, miso
garlic, coconut oil, chicken Ingredients: tempeh, tamari, Ingredients: kombucha, paste, dashi, mushrooms,
broth, fish sauce, tamari, rice wine vinegar, sriracha, cranberry juice, ginger, & scallions, & water.
chicken, lime, scallion, & coconut sugar, ginger, rosemary.
salt. garlic, sesame oil, coleslaw
mix, green onions, & sesame optional: garnish with
seeds. fresh cranberries.
8 PREBIOTIC-RICH FOODS
Feed Your Gut
Prebiotics foods are packed with dietary fiber that feed your beneficial gut bacteria. Aim for 1-2
prebiotic-rich foods each day

Jerusalem Artichokes Asparagus onions garlic

Jerusalem artichokes, This popular green veggie This versatile veggie is This flavorful herb is
also known as is loaded with rich in the prebiotic packed with immune-
sunchokes, are part of antioxidants and soluble fibers inulin and FOS, boosting benefits. But
the sunflower family. A fiber, supporting your which promote healthy it's prebiotic fibers also
100 gram serving immune and digestive digestion. promote the growth of
contains 2 grams of the health. bifidobacteria in the
prebiotic fiber inulin. gut.
They can be eaten cooked
or raw.

bananas chicory root dandelion greens beans/legumes

Part of the dandelion family, These greens have a All beans and legumes
Green, unripe bananas are
chicory is packed with the bitter, spicy kick similar are rich in prebiotic
high in resistant starch,
prebiotic fiber inulin. It's to arugula and are fibers. To enhance
which has acts as food
coffee-like taste makes it a packed with prebiotic digestibility (and
for your friendly gut
great option for those
bacteria Ripe yellow fiber. prevent gas), always
looking to cut caffeine.
bananas have this fiber as soak dried beans
well, but in smaller overnight and cook
Brands: Frontier &
amounts. them well.
Monterrey Bay
PREBIOTIC-RICH RECIPES
to feed your gut

Roasted Jerusalem lemon garlic roasted Roasted garlic mashed Gluten-free french
artichokes asparagus cauliflower onion soup

Ingredients: jerusalem Ingredients: asparagus, Ingredients: Ingredients: onions,

artichokes, olive oil, garlic olive oil, garlic, garlic cauliflower, milk (dairy arrowroot powder, beef
powder, salt, pepper & powder, lemon, salt & or coconut), olive oil, broth, coconut aminos,
parsley leaves. pepper. garlic, rosemary, thyme, apple cider vinegar,
salt & pepper. ghee, thyme, bay leaf &
salt.

Spinach, Banana & peanut Roasted chicory root dandelion greens salad easy three bean chili
butter smoothie coffee alternative with balsalmic
Ingredients: olive oil,
Ingredients: banana, Ingredients: chicory root Ingredients: dandelion onion, garlic, jalapenos,
spinach, almond milk, flax granules, water, cinnamon, greens, strawberries, red chili powder, chipotle
meal, peanut butter & ice sweetener of choice (honey, onion, balsamic vinegar, powder, black beans,
cubes. maple syrup, or stevia). olive oil & Dijon mustard. kidney beans, pinto
beans, diced tomatoes,
cocoa powder, veggie
broth, salt & pepper.