Prebiotics and probiotics. What are they, where are they found, and what are the benefits?
- 1 Minute Read
Brenda Braslow, MS, RDN, LDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)
You’ve probably heard that prebiotics and probiotics have benefits for health. We’ll break it down for you to give you the facts, including ideas for increasing them in your diet.
What is the difference between prebiotics and probiotics and their benefits?
Prebiotics are nondigestible plant fibers that feed the healthy microorganisms in your digestive system. Yes, there are about 100 trillion microorganisms in the digestive tract, and prebiotics are their nutrient source.
Probiotics are healthy microorganisms in the digestive tract that help with food digestion, control harmful bacteria, and serve other essential functions such as producing vitamins.
Overall benefits of prebiotics and probiotics
What do prebiotics do for you? Regular prebiotic intake keeps healthy bacteria thriving in the digestive tract. This is important for digestive system health and the entire body. Studies show that prebiotics and probiotics can positively benefit the immune system and metabolic health. In fact, the community of microorganisms that live in the body, called the microbiome, is a hot research topic these days.
Food sources of prebiotics
You can find prebiotics in such foods as asparagus, sugar beets, garlic, chicory, onion, leeks, Jerusalem artichokes, dandelion greens, peas, beans, tomatoes, apples, bananas, wheat, flaxseed, barley, oat, rye, soybeans, honey, and seaweed.
Prebiotics are also added to some foods and are available as dietary supplements.
Food sources of probiotics
Fermented foods are the most natural sources of probiotics. Probiotic sources include yogurt, kefir, kombucha, pickles, sauerkraut, miso, tempeh, kimchi, and in some cheeses including Swiss, provolone, Gouda, cheddar, Edam, and Gruyère.
Get the benefits of probiotics and prebiotics in foods throughout your day
- Include these foods in a salad–grilled asparagus, beets, onion, dried beans, tomatoes, and Swiss or cheddar cheese.
- Add banana slices and a dollop of yogurt to your oats. Top with a drizzle of honey.
- Add garlic, onion, beans, peas, tomato products, or barley to your soup.
- Start your day with yogurt or kefir.
- Snack on a crisp apple.
- Add a pickle to your lunch.
MyNetDiary Premium recipe sources of prebiotics and probiotics
Asparagus Leek Soup
Tempeh Wrap with Greens
Spring Mix Salad
Banana and Peanut Butter Smoothie
Related content
Health benefits of the prebiotic inulin and how to get more of this dietary fiber in your day
Why you should eat good sources of fiber every day for optimal health
What is the healthiest yogurt for weight loss? Grab a spoon and find out!
Still new to MyNetDiary? Learn more today by downloading the app for FREE.
Nutrients->"Carbs: Fiber, Starch, & Sugar" Other Health Issues->Gastrointestinal (Gut)
Apr 3, 2023
