It Takes Two: Prebiotics and Probiotics

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?

It Takes Two: Prebiotics and Probiotics


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. Prebiotics and probiotics work together in balance to make sure our digestive system stays on track and regular.

Research has found that consuming a variety of prebiotic and probiotic food sources may improve your body’s natural functions, including both your immune and digestive system.

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. 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 (source of probiotics), you’re eating a synbiotic meal.

Foods that contain prebiotics include fruits, vegetables, legumes, and whole grains. Simply pair them with probiotic-rich foods like kimchi, miso, tempeh, or kefir.

Here are some suggestions to add a balance of both prebiotics and probiotics to your day:


Try our Probiotic Kefir Smoothie Bowl with Lifeway Lowfat Plain Kefir, bananas, chopped nuts, and seeds for a balanced meal full of healthy fats, fiber, protein, potassium, and calcium.


For a new twist on your deli sandwich, hold the mayo and swap for a delicious kefir dip as an alternative spread. Choose 100% whole-grain bread and a side salad with Kefir Ranch Dressing for a balanced meal.


Start springtime off right with our Spring Vegetable Pasta! Asparagus is an excellent source of vitamins A, C, E, K and folate, and a great source of prebiotics, too.

For more probiotic-rich recipe inspiration, check out our Pinterest Page.