Eat these 7 prebiotic and probiotic foods for your gut health

Eat these 7 prebiotic and probiotic foods for your gut health

Team ErbologyErbology

How to nurture your gut? Just follow our four simple steps - and get to know the 'two Ps'!

October 13, 2020 4:59 pm

The simplest way to make sure you’re eating foods that are good for the gut is to follow our four easy steps.

We’ll go into more detail about each of these important points below, but fortunately a gut-friendly diet has lots in common with the healthy diet you may already be eating.


How to get a healthy gut


Eating lots of healthy vegetables and whole grains – and avoiding late night pizza cravings – may not be news to you. However, steps three and four might be slightly less familiar.

Let’s get into a little more detail about the two Ps: Prebiotics and Probiotics.


Prebiotics contain fibre which cannot be digested. This fibre stays in your large intestine, where most of the gut microbiome is located. Your tribe of good gut bacteria then feed on the fibre. Not only do they get stronger, but more varieties of gut flora flourish, each kind a star in its own distinct way. This means your gut can do more and do it better. In other words, by eating prebiotic, you’re not only feeding yourself but also all the tiny creatures in your gut! → View Related Products

Probiotic foods

Probiotics are foods that import live bacteria right into your gut. As we explained above, expanding the colony of gut bacteria makes your gut microbiome more diverse and more alive. Think of it as being like a savanna. The more healthy species that are appropriately housed, the better the savanna is. Some probiotic foods, like those tiny milky drinks that have been around for ages, add predictable bacteria to the gut flora. Other probiotics contain more unusual bacteria that enhance the microbiome and bring new possibilities to it.

Interestingly, research suggests that prebiotics may make more noticeable difference in gut health in the short term. However, the effect of probiotics is valuable in the longer run.(1) In other words, do make an effort to make both prebiotics and probiotics a regular part of your day to day eating. That’s the easy part, as they are so tasty.

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jerusalem artichoke

Prebiotics to try…

1. Jerusalem artichokes

Those of you who haven’t yet started to eat Jerusalem artichokes – here’s another reason to! Jerusalem artichokes are a wonderful source of inulin, a type of fiber that’s a powerful prebiotic. They are actually tubers, rather similar to parsnips and potatoes to give you a better sense. Also called earth apples. A lovely nickname – and they have several others. Jerusalem artichokes have a somewhat sweet flavor that will interest your palate. Finally, just 20 grams of earth apples will give you enough prebiotics for the day.(2) → View Related Products



2. Leeks, onions, and garlic

We’ve added those in to let you know prebiotics don’t only reside in relatively unusual foods. They’re also in plenty of goldie oldies. You probably already include onions, garlic, and leeks in your diet, yeah? Now you can feel virtuous retroactively – and eat these vegetables with new reasons in mind (and in gut!). All three of these vegetables belong to the same family, and all also contain inulin.


tigernut granola sea buckthorn

3. Tigernuts

As well as having a really nice name, tigernuts are just plain delicious. They’re sometimes called earth almonds – how’s that to add to earth apples, or Jerusalem artichokes? These small, wrinkled orbs are actually tubers, and they are highly versatile. For instance, you can make them into flour, make them into milk, enjoy them roasted, blend them with dates…. Moreover, most all ways you choose to consume them, you will benefit from their high store of resistant starch fibers, which function as effective prebiotics.(3)Your gut biome will thank you! → View Related Products

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'Think of your microbiome as being like a savanna. The more healthy species that are appropriately housed, the better the savanna is.'

4. Kimchi, sauerkraut, pickles, and…

Ok, so we’re moving on to probiotic foods. Just like with prebiotics, you’ll discover that some very traditional foods found in most any supermarket are very effective as probiotics. You know that cleansing, bright flavor found in everything from sauerkraut to Japanese fermented pickles? Many of these foods are highly recommended as probiotics. Friendly bacteria feed on the natural sugar or fiber in the food, and transmit themselves to your gut. However, make sure that your pickled food isn’t pasteurized. Pasteurization kills the bacteria. You should look for words such as raw and keep refrigerated. Moreover, some foods, like sauerkraut, function as both prebiotic and probiotic. Fabulous! Other examples of fermented foods are kombucha and kefir (both dairy and non-dairy varieties). Ensure that your pickles are fermented in salt and water rather than put into vinegar. Pickles in vinegar have no value as probiotics.



5. Miso

Miso is made from fermented soybeans and thus contains live bacteria. This miracle substance is incredibly versatile once you make it a kitchen staple, with an almost endless list of possibilities. Make a vegan alternative to a beautiful French onion soup; start your day with a cleansing, comforting bowl of miso soup; include in all manner of sauces to bring depth and flavor. Dress your Asian noodles with miso sauce. And you’ll no doubt discover even more possibilities once you start experimenting.

6. Tempeh

This interestingly textured relative of tofu was always a favorite of ours. Chalk up another reason for adding it to our shopping basket. Tempeh is also fermented, which gives it stellar probiotic qualities. However, as with pickles, go for tempeh that isn’t pasteurized to maximize its benefits as a probiotic.


raw vegan chocolate bar recipes

… and the chocolate on top of the cherry

Yes, we know that doesn’t really make a whole lot of sense, but it sounds good, doesn’t it? It will feel right too, when we tell you that we’re finishing this little piece with dark chocolate because it’s both prebiotic and probiotic. Now, isn’t that absolutely fabulous? We have to do our duty and say that this doesn’t mean you should eat crazy amounts of dark chocolate. We do have to say this is one pretty substantial reason to savor your dark chocolate that bit more. Go on now…

Delicious recipes for a healthy gut

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  • (1) Cerdo et al, “The Role of Probiotics and Prebiotics in the Prevention and Treatment of Obesity” Nutrients, 2019.

    (2) Barszcz et al, “The effects of inulin, dried Jerusalem artichoke tuber and a multispecies probiotic preparation on microbiota ecology and immune status of the large intestine in young pigs.” Archives of Animal Nutrition, 2016.

    (3) Rosello-Soto et al, “Nutritional and Microbiological Quality of Tiger Nut Tubers (Cyperus esculentus), Derived Plant-Based and Lactic Fermented Beverages” Fermentation, 2018.

    Photo credits: Reka Biro-Horvath, Shawn-Olivier Boivin Blanchard.

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