Foods Containing Prebiotics and Probiotics
In addition to taking my favorite probiotic supplement, I also make an effort to include functional foods containing both prebiotics and probiotics in my diet on a regular basis.
Vegan and Non-Vegan Probiotic Foods
A number of traditionally fermented vegan foods are rich in “friendly” probiotic bacteria as well as enzymes. Fermented foods improve digestion, help restore the balance of bacteria in your gut and even boost your body’s ability to absorb the nutrients from the foods you eat.
Fermented vegetables such as raw sauerkraut or kimchi are excellent examples. Please note, raw sauerkraut is not the stuff squatting unrefrigerated in the can on the supermarket shelf; you’ll only find raw sauerkraut (kimchi too) in the refrigerated section of your natural foods or health foods store. Fermented vegetables such as raw sauerkraut and kimchi are delicious Clean Cuisine condiments when eaten alone or paired with savory dishes.
Pickled carrots, beets and cucumbers are also rich in probiotics and very tasty too. Kombucha is a tart and tangy beverage made from fermented tea and a great vegan source of probiotics as well as antioxidants and B-vitamins too.
Learn to Make Your Own Fermented Foods!
If you can’t locate foods like raw sauerkraut or beverages like Kombucha you can always try making them yourself, which will save you a lot of money. I will admit I have not done this yet and to be honest I would be a bit nervous to try without learning from someone who really knew what they were doing.
Traditional Miso served in Japanese restaurants (like this delicious miso soup above) is another excellent vegan source of probiotics made from fermented soybeans, barley or rice. Although miso isn’t a raw food the fermentation process makes it “live” and full of natural digestive and health –enhancing enzymes.
For the healthiest miso look for a brand that is unpasteurized. It is easy to find unpasteurized miso in the refrigerated section of natural foods stores or in Asian markets. Miso is delicious in many recipes and very easy to make as a simple soup; dissolve a tablespoon of miso in a cup of hot water. You can then drink as-is or add some tofu, seaweed and scallions. Delish!
Soy sauce and pickled ginger are also popular in Japanese restaurants and both are good sources of probiotics. However, as with miso, the healthiest soy sauce will be unpasteurized. Namu shoyu is an unpasteurized soy sauce made from cultivated soybeans and wheat; it is aged for months (or even years.) Namu shoyu is free of preservatives and full of enzymes and probiotics. Look for namu shoyu in the natural foods store.
Tempeh is another vegan food rich in probiotics. Originating from Indonesia, tempeh is made from fermented soybeans. It has a nutty, slightly mushroom-y taste and makes a good substitute for meat (it is particularly good when crumbled and used as a ground beef substitute for sauces and stuffed peppers.) I also like to marinate and pan-sear tempeh as a substitute for seared chicken breasts. One of my favorite tempeh recipes is my Slow Cooker Mexican-Style Vegetarian Stuffed Peppers. I also use tempeh in my “flexitarian” style Bolognese Sauce.
Non-vegan foods rich in probiotics include kefir, yogurt and raw cheese. Keep in mind raw cheese is very difficult to find and many yogurts are loaded with unhealthy sugars and additives. Kefir is a better choice than yogurt because it contains the broadest spectrum of live active cultures.
Prebiotic Foods
Prebiotic foods are found in more “everyday” foods including garlic, onions, tomatoes, asparagus, bananas and wheat (nutrient-dense sources include wheat berries, wheat germ and sprouted whole wheat bread.) Prebiotics are easy to incorporate in your diet on a daily basis. For example, having a banana smoothie for breakfast and tomato sauce with pasta for dinner could help you boost your prebiotic levels. Even eating garlic on a regular basis (including my favorite, roasted garlic) is an easy way to boost your consumption of prebiotics as well as improve health in many other ways too.
Also, since prebiotics are non-digestible carbohydrates they could in theory help with weight loss. Interestingly, in a Canadian study, subjects who took a daily dose of oligofructose (a prebiotic fiber) experienced reductions in blood glucose and insulin not seen in subjects who took a placebo, and they lost more than twice as much weight.
Raw, unfiltered apple cider vinegar such as Bragg Organic is also a good source of prebiotics. This tart and tangy condiment could even help with blood sugar levels; a 2007 study in Diabetes Care on diabetic human patients found that blood glucose levels were four to six percent lower in those who took two tablespoons of apple cider vinegar before bed compared to those who didn’t.
I have recently made raw unfiltered Bragg apple cider vinegar part of my daily routine, primarily eating it on salad dressings. However, it’s also good in hot herbal tea with a little raw honey. Bragg even makes sugar-free apple cider vinegar drinks that come in four flavors: apple cider vinegar and honey, apple cinnamon, gingerspice, and concord grape acai. You might want to give those a try too!
Great article, enjoyed reading it.
Hey Sara can you recommend any good sources of quality kombucha? I found a couple articles here (https://www.drlam.com/blog/benefits-from-probiotics/5702/) and here (https://www.drlam.com/blog/healthy-microbiome-adrenal-fatigue-part-1/21862/) talking about probiotics and fermented foods for people with Adrenal Fatigue and I’ve been wanting to try kombucha but I didn’t know that only certain kinds contain active probiotics. I glanced at that study but I will look it over more when I have time. Preferably something that’s not too expensive because I still don’t even know if I will like the stuff! After dealing with fatigue and stomach issues most my life I’m trying to take charge of my health with natural foods and proper supplements!
Hi Jordyn, Lately I have been able to find Kombucha on tap locally (which is probably the very best way!), but I also really like GT’s Synergy brand ( http://synergydrinks.com/ ) I did an article on Kombucha a while back that you might also want to read: https://cleancuisine.com/kombucha/
You might also want to look into maca for fatigue: https://draxe.com/top-5-maca-root-benefits-and-nutrition/
Hope this helps?
Kombucha is not a definite source of probiotics. It depends upon your culture. Studies have been published which confirm this, http://online library.wiley.com/doi/10.1111/1541-4337.12073/full
Most commercially produced kombucha has probiotic strains added, otherwise if you test a bottle of raw kombucha you often find zero probiotic strains. The guy running KeVita talked about improperly labelled kombucha out in the market, bottles labelled as probiotics yet none are found (even at time of bottling). Fermented is not synonymous with probiotics, and sadly countless people continue to share misinformation about kombucha. Kombucha MAY be a source of probiotics, not guaranteed.
Thank you so much for sharing Sara!
Making your own yogurt is amazingly easy! And inexpensive.
Try culturesforhealth.com
Also, check out perfectpickler.com for your fermenting. (ie. Learning from experts)
Don’t be intimidated by either of these. They are both incredibly easy household practices.
I was told that coconut oil contains prebiotics, is this true?
We do not consider coconut oil to be a prebiotic though extra virgin coconut oil is a healthful choice for many other reasons.
How often should probiotics be consumed..
Ideally they should be consumed daily Regina.
With my 70th birthday coming up next month (May), I can hardly believe I’ve never heard of perbiotics until today (April 28). This year I’ve been focusing on the health of my digestive tract because it wasn’t able to handle all the raw vegetables I was consuming, very well, that is.
Now that I’ve learned to make my own non-dairy coconut yogurt from fresh raw coconutswhich I eat twice a day, after only a week or so, I’ve noticed a wonderful change in just the way my gut feels. I’ve also noticed a great improvement in the absorption of nutrients, especially minerals. (I had been deficient in magnesium which caused what I call an “electrical” problem). I had solved that a few years ago when I started rubbing magnesium oil on after my shower.
Fortunately, I am able to absorb magnesium and other minerals from organic vegetables and fruits because of my enriched probiotics (coconut yogurt). I also noted considerable improvement in absorption of the few supplements I use and benefit from.
Like I’ve pointed out, I didn’t know what a prebiotic was ’til today. However, it is clear that I had already been consuming ample prebiotics, I just didn’t know what a prebiotic was. With sufficient probiotics, my gut can already excellently handle all the prebiotics I can throw into it.
I’m getting ready to make my own natto, the Japanese fermented soybean food. Despite the suggestions that natto may be considered less than savory to many, I don’t care. I’m convinced the cardiac benefits alone will prove worth the price of admission. After all heart disease is the number one cause of death in Western, so-called civilization.
After natto, I’ll move into culturing various vegetables to include in my everyday diet. I feel a bit of trepidation about doing the natto, but I can hardly wait to probiotic pickled vegetables. I’m amazed by the amount of information available on this topic via the internet!
I agree with the idea that cultured foods might well become increasingly popular with those of us concerned with quality of lifestyle and longevity.
i am new to all of this but i like my doctor so i will continue to follow him and have him help me better myself in any way possible. i look foward to learning more on all kinds of new foods that will help me achive a better and healthier me!
Great to have you here Patty! Please don’t hesitate to ask questions.