Everyone’s talking about probiotics these days – the healthy bacteria in our gut that help regulate digestion, support immunity, and generally make you feel good. In order for probiotics to work at their best, we need to pair it with a fiber called prebiotics, another equally important component of a healthy diet. But what exactly are they?
Prebiotics + Probiotics = a Healthy You
Prebiotics are non-living, non-digestible carbohydrates naturally found in a variety of foods. Your body actually can’t digest prebiotics, so they’re what probiotics feed off of to remain actively working in your digestive system. They help the digestive system by promoting the growth of good bacteria. Probiotics need prebiotics to feed off of to remain actively working at their maximum potential in the digestive system. They work together to make sure the body stays on track and regular. The bacteria in the gut also ferment these fibers into short-chain fatty acids, which play an important role in regulating immunity and have anti-microbial and anti-inflammatory properties.
Research has found that consuming a variety of prebiotic and probiotic food sources may maintain a healthy gut microbiome to improve your body’s natural functions, including both your immune and digestive systems.
How to Eat More Prebiotics:
To optimize the environment for probiotics, it’s recommended to consume an accompanying prebiotic. Synbiotics are foods or supplements that contain both prebiotics and probiotics, such as Lifeway Organic Whole Milk Grassfed Kefir. Don’t let the name intimidate you, it’s very simple. If you’re making kefir smoothies (a source of probiotics) or pouring it over granola and fruit (a source of prebiotics), you’re eating a synbiotic meal!
It’s important to know that while all prebiotics are a type of fiber, not all fibers are prebiotics. Think of it like this: All roses are types of flowers, but not all flowers are types of roses. Makes sense, right? Prebiotics are special types of fiber that ferment in the gut and feed your microbiome and the bacteria that lives there. So even though all fiber sources are great to include in your diet, it’s always nice to be mindful to include several types of prebiotic fibers throughout the day. Luckily, there are plenty of choices!
What Foods Have Prebiotics?
Prebiotic fibers can be found in foods such as oats, whole wheat, barley, bananas, apples, cherries, mangoes, avocados, raisins, dates, artichokes, peas, beans and lentils, gluten-free grains like quinoa and millet, raspberries and blackberries, onions, garlic, and asparagus to name some popular options. Some food products (like protein bars, protein powders, fiber powders or high-fiber bars) may contain added prebiotic fiber in the form of inulin (chicory root fiber or agave fiber), galactooligosaccharides (GOS), and fructooligosaccharides (FOS).
How to Add Prebiotics and Probiotics to Your Day:
1. Try our Tropical Kefir Smoothie Bowl that contains Lifeway Kefir, mangoes, and other fruits excellent for gut health. Our kefir also packs this recipe with protein! This Blueberry Mango Smoothie is another winning choice.
2. For a new twist on your next toast recipe, swap the mayo or cheddar cheese for Lifeway Farmer Cheese that contains live and active probiotic cultures. This Roasted Asparagus and Lemon Toast is a refreshing one to try. Love avocado toast? Try this Savory Herb Avocado Toast with Farmer Cheese. Or, go for a lentil soup (also a great sources of protein and prebiotics!) with some Lifeway Farmer Cheese on top and add some whole grain or gluten-free bread on the side.
3. Make a high-protein parfait as a healthy snack. Or, eat an apple or banana with a glass of Lifeway Kefir to keep things super simple!
3. For dinner, you’ve got plenty of ways to pack high-fiber prebiotic foods and probiotics into your meals. We love this light pasta salad for the warmer months and this Probiotic Sweet Potato Protein Bowl for a heartier option. Another great choice is this Hot Honey and Farmer Cheese Orzo Salad that combines a variety of prebiotic fiber options with our probiotic Farmer Cheese.
For more probiotic-rich recipe inspiration, check out our Pinterest Page.
