Prebiotics and Probiotics

Prebiotics are types of dietary fibre that feed the friendly bacteria in your gut, while probiotics are live bacteria that can provide health benefits when consumed. Here’s a list of foods that contain both prebiotics and probiotics, separated into vegetarian and carnivore options:

Vegetarian Options

Foods Rich in Both Prebiotics and Probiotics:

  1. Sauerkraut – Fermented cabbage that contains both live cultures and the fibre they need to thrive.
  2. Kimchi – Similar to sauerkraut, this Korean dish made from fermented vegetables is a rich source of both prebiotics and probiotics.
  3. Kombucha – A fermented tea that contains a variety of gut-friendly bacteria.
  4. Sourdough Bread – The fermentation process involves natural bacteria that can benefit your gut, and the bread itself provides the fibre.
  5. Garlic – A prebiotic food that can be paired with fermented foods to add probiotics.
  6. Onions – Like garlic, onions are prebiotic and can be added to salads that contain probiotic dressings or ingredients.
  7. Leeks – A good source of prebiotic fibres that can be included in meals with probiotic foods.
  8. Bananas – Contain prebiotic fibres and can be added to yoghurt, which has probiotics.
  9. Jerusalem Artichoke – High in inulin, a type of prebiotic fibre.
  10. Legumes, Beans, and Peas – Though not high in probiotics, these can be prebiotic-rich and served with probiotic-rich foods.

Foods Primarily Probiotic:

  1. Yogurt – Especially those with live active cultures.
  2. Kefir – A fermented probiotic milk drink.
  3. Tempeh – Fermented soybeans that contain probiotics.

Meat, fish, and Dairy Options

While carnivorous diet options don’t typically contain both prebiotics and probiotics in a single food, you can combine foods that are rich in each to achieve a balance:

Foods Rich in Probiotics:

  1. Aged Cheeses – Such as Gouda, mozzarella, cheddar, and Swiss that contain live cultures.
  2. Traditional Buttermilk – The liquid leftover from making butter that contains live cultures (not the cultured buttermilk commonly sold in American stores).

Foods To Combine for Prebiotic Benefits:

  1. Meats – Carnivores can eat meat with a side of prebiotic-rich vegetables like garlic or onions.
  2. Fish – Prepare fish dishes with a side of asparagus or artichokes for a prebiotic boost.

It’s important to note that while carnivore options for prebiotics are limited as they are primarily found in plant-based foods, a balanced approach with side dishes or combined meals can provide both prebiotics and probiotics for those on a carnivorous diet.

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