Probiotics vs. prebiotics sound the same, but have completely different purposes within your digestive health. Probiotics are live bacteria that are beneficial to our bodies. These are created during the fermentation process and aid the digestive process. Prebiotics are the inedible parts of food like skins and chicory roots. These prebiotics pass through the digestive system undigested and are fermented in the colon, in order to feed probiotics and other healthy bacteria colonies. So when it comes to probiotics vs. prebiotics obviously they help each other to aid overall digestive health.
Here are some excellent probiotic sources to add to your diet:
1. Yogurt and kefir
Yogurt is a good source of protein and live cultures. Make sure it is organic yogurt with no sugar added. Due to the fermentation, individuals with lactose intolerance should still be able to eat it.
Kefir is a tangy dairy drink, much like watered down yogurt. It has 11 grams of protein and a bunch of various probiotics in it. Try both in morning smoothies, as a healthy base for dips, as a baking substitute for heavy cream, and in a yogurt and fruit parfait.
2. Dill pickles
Fermented Dill Pickles are great for sandwiches or burgers. Fermented ones have many more probiotics than vinegar brined ones and have vitamin K as well.
Raw Fermented Sauerkraut is made with cabbage and other vegetables. It has vitamins A, B, C, and E along with live cultures in it. It was actually created as a preservative and a cure for stomach illness.
Kimchi is made with fermented vegetables and healthy spices. While it is big on healthy bacteria benefits, the dish itself is very healthy.
Miso is a traditional, tangy japanese dish made by fermenting soybeans with salt and the fungus, koji. Real miso contains no additives and is traditionally used in miso soup. The white or yellow miso is a milder flavor than red miso.
Tempeh is fermented by mixing starter and soybeans together. This cake-like food has the same protein as meat and has high Vitamin B. It helps bone density, muscle recovery, menopausal symptoms, and cholesterol as well.
Natto is a fermented soybean dish made with a powerful immune system and cardiovascular probiotic. It is also the best source of Vitamin K2, a powerful anti-inflammatory, and can fight cancer.
Kombucha has been drunk for centuries in China. The sweetened black tea is fermented with bacteria and yeast. It has been said to help weight loss and raise energy.