Incorporating prebiotic and probiotic rich foods into your diet is necessary for creating a healthy and happy gut microbiome. A healthy gut microbiome also helps to create a healthy brain and immune system. In order to keep your gut microbiome balanced, it is important to include prebiotics and probiotics.

Prebiotics are types of fibers that provide an environment where probiotics, healthy bacteria, can thrive.

Prebiotic Rich Foods

Acacia gum: Acacia powder is great and can easily be added to a smoothie.

Asparagus: Asparagus makes a good side dish or can be eaten as a snack with some hummus.

Chicory root: Chicory root, on its own, is quite bitter. Chicory root fiber is often referred to as inulin which is commonly added to products to increase the fiber profile of a food. If you are sensitive to caffeine, many people enjoy it as a coffee alternative.

Dandelion greens: Dandelion greens are also bitter, but a great prebiotic! Add them to vegetable dishes or soups.

Garlic: Garlic has so many health benefits! Use it in cooking or crush it up and layer it on your favorite toast with some avocado or ghee.

Jerusalem artichoke: An easy way to eat Jerusalem artichokes is in a salad.

Leeks: Leeks are probably most widely used in soups, but you can be added to almost anything! They are loaded with prebiotics.

Onion: Onions are so versatile. Use them in as many savory dishes as you can.


Probiotic Rich Foods

Kefir: Kefir is made from kefir “grains” which are yeast and bacteria and goat’s milk which is high in probiotics. If you can’t tolerate this form of kefir, try a coconut kefir. It is equally as good and equally as beneficial.

Kimchi: Kimchi is fermented vegetables with lots of seasonings. It can be spicy, but a little bit goes a long way! You get a big bang for your bite.

Kombucha: Kombucha is actually fermented green or black tea. People enjoy it as a “mocktail” because it is fizzy. Be aware of ones that have added sugar. You will not get the health benefits from it.

Pickles: Pickles are a great place to start if you don’t love fermented vegetables yet. They are great to give to kids on a regular basis to get them used to the taste.

Sauerkraut: Sauerkraut is fermented cabbage, and it is delicious! Just a few tablespoons a day is all you need!

Tempeh: If you choose to eat soy, tempeh would be the way to go because it is fermented. Fermentation lowers the levels of phytic acid. Tempeh makes a great meat substitute.

Yogurt: There are so many different yogurts to choose from these days. Unfortunately, most of them are loaded with sugar! It is important to buy active and cultured yogurt. The great thing about a quality yogurt is that it has probiotics and enzymes which help to keep your gut happy.


Try adding a few of these to your diet and see how you feel. Too much of something good isn’t always good. Listen to your gut!