The Best Foods With Probiotics and Prebiotics To Boost Your Health

Wondering what foods with probiotics and prebiotics you should add to your diet to optimize your health? This guide will give you an easy plan to follow, recipe ideas, and a checklist of foods with probiotics and prebiotics to regularly include in your diet.

The best foods with probiotics and prebiotics to boost your health!

No doubt many of you know that probiotics and prebiotics are a hot topic right now, not only for helping promote digestive health, but for overall health as well.

But do you know what the difference is between prebiotics and probiotics? What health benefits they may provide? And, most importantly, what are the best foods with probiotics and prebiotics you should be eating to improve your own health?

I’m here to give you the scoop on the health benefits of probiotics and prebiotics,  the best foods with probiotics and prebiotics to include in your diet, and some of my favorite probiotic and prebiotic packed recipes to try!

Prebiotics vs Probiotics

According to the Merriam-Webster dictionary, the definition of probiotic is: “A microorganism (such as lactobacillus) that when consumed (as in a food or a dietary supplement) maintains or restores beneficial bacteria to the digestive tract; also: a product or preparation that contains such microorganisms.”

By comparison, the definition of a prebiotic is: “A substance and especially a carbohydrate (such as inulin) that is nearly or wholly indigestible and that when consumed (as in food) promotes the growth of beneficial bacteria in the digestive tract.”

In other words, probiotics are “helpful” bacteria that keep your digestive tract happy and healthy, while prebiotics are “food” for these beneficial probiotics.

What are the health benefits of probiotics & prebiotics?

While we have a pretty good understanding of what the best foods with probiotics and prebiotics are, there is still a lot of ongoing research regarding the health benefits of these foods and how to put it all into practice. Here’s some of the emerging research…

Health Benefits of Probiotics

Probiotics & Digestive Health

Probiotics and digestive health have been studied the most extensively, with the strongest beneficial evidence for antibiotic-associated diarrhea.

There’s also research showing benefits for IBS {irritable bowel syndrome}, IBD {inflammatory bowel disease}, and H Pylori {Helicobacter pylori}, an infectious organism that can lead to ulcers and stomach cancer.

Other Health Benefits of Probiotics

Researchers are also studying the potential health benefits of prebiotics on the following:

  1. Weight Loss – Preliminary studies have been done in both animals and humans, with some strains of probiotics being shown to help with weight loss. More research is needed, but this is definitely an area of research to pay attention to.
  2. Mental Health & Mood – This is such a fascinating area of research to me! There is emerging evidence that probiotics {and prebiotics} can function as psychobiotics to boost mood, decrease anxiety, and ease depression via the gut-brain axis.
  3. Cardiovascular Health – Both total and LDL blood cholesterol levels may be lowered with certain probiotic strains. In addition, some probiotics may help reduce blood pressure.
  4. Immune Health – Probiotics may help boost immune function. Studies have suggested that certain probiotic strains can reduce the duration of acute respiratory infections in otherwise healthy adults and children.
  5. Skin Health – More research needs to be done, but probiotics {and prebiotics} may help reduce atopic dermatitis in infants. In addition, probiotics and prebiotics may play a role in treating acne, as well as other skin conditions.
  6. Inflammation – A recent meta analysis of 20 studies suggests probiotic administration may significantly  reduce serum C-reactive protein, a measure inflammation in the body.

Health Benefits of Prebiotics

It should be noted, that, to date, there has been considerable research on the health benefits of fiber, but not as much on health outcomes for prebiotics. Preliminary research suggest that prebiotics may enhance health by:

  • Providing protection against colon cancer;
  • Reducing inflammation & symptoms of IBS;
  • Shortening the duration of diarrhea from infections and antibiotic use;
  • Helping prevent obesity by promoting satiety and weight loss;
  • Lowering the risk of cardiovascular & metabolic disease;
  • And, more potential benefits, including mental health & skin health, as noted earlier.

Now that you have a better understanding about the potential health benefits of prebiotics and probiotics, lets dive into the good stuff & learn what the best foods with probiotics and prebiotics are to optimize your health!

The Best Foods with Probiotics and Prebiotics

Note: If you are following a low FODMAP diet for IBS or SIBO, you will notice that many foods with probiotics and prebiotics are high FODMAP foods.

Low FODMAP {LF} options you can eat during the elimination phase of the diet are noted in the lists below. During the reintroduction and integration phases, I recommend you SLOWLY try adding in some of the higher FODMAP probiotic and prebiotic rich foods, to tolerance, to help support overall long-term health. If you need support in this area, please get in touch with me, I’d love to help!

The Best Foods with Probiotics

Dairy & Non-Dairy Alternative-Based Foods with Probiotics

  1. Dairy Yogurt | GF, Veg, LF {Choose lactose free}
  2. Non-Dairy Yogurt | GF, V, LF {Some brands are ok-read labels}
  3. Kefir | GF, Veg, LF {Some brands are ok-read labels}
  4. Buttermilk | GF, Veg
  5. Aged Cheese | GF, Veg, LF

Note: GF = Gluten Free, Veg = Vegetarian, V = Vegan, LF = Low FODMAP

Vegetable-Based Foods with Probiotics

  1. Sauerkraut | GF, V
  2. Kimchi | GF, V

Soy-based foods with probiotics

  1. Miso | GF {check labels}, V, LF
  2. Tempeh | GF {check label}, V, LF
  3. Natto | GF, V

Beverages with probiotics

  1. Kombucha | GF, V, LF {180 mL is low FODMAP per Monash}
  2. Kefir Water/Soda | GF, V

Here are a few of my favorite gluten free probiotic and fermented foods recipes to try…

Spiced Pomegranate Lemon Lassi
  1. Spiced Pomegranate Lemon Lassi {pictured above} ~ This is one of my all time favorite smoothies! It’s made with probiotic rich Greek yogurt, plus pomegranate arils, fresh lemon juice, & antioxidant rich spices. It may sound like an unusual combination, but, seriously, you must try it!
  2. Quinoa Salad with Miso & Broccoli {GF, Vegan, LF}. This is such a flavorful and easy salad to make with probiotic friendly miso & other good stuff. It’s also low FODMAP too!
  3. Ruby Red Grapefruit Kefir Sherbet {GF, Vegetarian}. Got grapefruit? And, kefir? Whip up a batch of this refreshing, probiotic-rich frozen treat!
  4. Savory Yogurt Parfait with Spicy Roasted Chickpeas {GF, Vegetarian, LF & Vegan Options}. Roasted chickpeas with a kick pair together deliciously with Greek yogurt and veggies in this Savory Yogurt Parfait with Spicy Roasted Chickpeas. Packed with protein & fiber, it’s perfect for a take-away lunch, a healthy snack, or even a savory breakfast idea!

Prebiotic Foods List | The Best Foods with Prebiotics

Note: This list is not all inclusive, but provides lots of good options of prebiotic foods to regularly include in your diet.

Prebiotic Vegetables & Fruit

  1. Apples | GF, V
  2. Asparagus | GF, V
  3. Green Bananas & Green Banana Flour | GF, V, Unpripe=LF
  4. Chicory Root| GF, V
  5. Dandelion Greens | GF, V
  6. Garlic | GF, V
  7. Jerusalem Artichoke | GF, V
  8. Kiwifruit | GF, V, LF
  9. Leeks| GF, V, LF {Green part only}
  10. Onions | GF, V

Prebiotic Grains & Legumes

  1. Barley | V
  2. Buckwheat Groats & Kernals | GF, V, LF
  3. Oats {Certified Gluten Free if Needed} | GF, V, LF
  4. Wheat Bran | V

Prebiotic Nuts , Seeds, & Beans

  1. Almonds | V, GF, LF {10 almonds}
  2. Soybeans | V, GF, LF {Frozen shelled edamame}
  3. Flaxseed | V, GF, LF
  4. Lentils | V, GF, LF {1/2 cup canned/rinsed/drained}

It should be noted that, to date, all known prebiotic foods are fiber containing carbohydrate compounds, yet not all fiber is prebiotic. Still, a high fiber diet overall has numerous health benefits, so, the bottom line is, unless you have a medical condition requiring you to be on a low fiber diet, EAT MORE FIBER RICH FOODS!

Here are a few of my favorite gluten free prebiotic recipes to try…

Happy Belly Brownie Bites! You'd never guess that these luscious, super chocolaty Brownie Bites are made with organic green banana flour, a resistant starch that helps promote a happy, healthy gut microbiome! | This no-bake recipe takes less than 5 minutes to make and is vegan, gluten free, and grain free
  1. Happy Belly Green Banana Flour Brownie Bites {pictured above-GF, Vegan, LF}. You’d never guess that these luscious, super chocolaty, brownie bites are made with belly friendly green banana flour which helps promote a healthy, happy gut microbiome, along with other resistant starch foods.
  2. Chocolate Overnight Oats with Chia Seeds & Warm Strawberry Vanilla Compote {GF, Vegan, LF}. These Chocolate Overnight Oats with Chia Seeds & Warm Strawberry Vanilla Compote are the ultimate healthy “dessert for breakfast” treat, and are super easy to make!
  3. Potato Leek Soup w/ Spring Pea Shoots {GF, Vegan}. I’ve loved potato leek soup ever since I was a little girl, & this vegan version I created has become a family favorite that’s super easy to make!
  4. Protein Packed Salmon Power Bowl with Sungold Kiwifruit Ponzu Sauce {GF, LF}. Treat yourself to this protein packed Salmon Power Bowl {gluten free, low FODMAP} topped with citrusy, sweet and sour SunGold Kiwifruit Ponzu Sauce, and fresh cilantro. Perfect for a healthy and delicious, 1-bowl, lunch or dinner.

Health Benefits + Foods with Probiotics and Prebiotics | Resources & Further Reading

  1. The 19 Best Prebiotic Foods You Should Eat ~ Healthline
  2. How Prebiotics Can Affect Mood & Appetite ~ Food & Nutrition Magazine
  3. Prebiotics and Probiotics: Creating a Healthier You ~ Academy of Nutrition & Dietetics
  4. The Psychobiotic Revolution. Mood, Food, and the New Science of the Gut-Brain Connection {affiliate link}
  5. The Good Gut. Taking Control of Your Weight, Your Mood, and Your Long-Term Health {affiliate link}

Wondering how to incorporate all these microbiome friendly foods into your own diet to optimize your health? I’d love to work with you ~  Get in touch with me today!


Let’s Chat!

  1. Do you have any questions about foods with probiotics and prebiotics that I didn’t answer in this post?
  2. Did you learn any new information about probiotic and prebiotic rich foods today?
  3. Which of these foods with probiotcs and prebiotics do you eat regularly? Any new ones you’re going to try?

Leave a Reply

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  1. Hi EA,

    This is definitely the most comprehensive article I found online covering probiotics and prebiotic foods. The links to your recipes are great too.

    You’ve earned a new follower here! Please keep it up.

  2. Just learning more about the low FODMAP diet myself, and I’m just glad I found your blog.

    I’ve been on the low FODMAP diet for 2 weeks now since I was diagnosed with IBS. I didn’t know much about the benefits of prebiotics and probiotics until now on this kind of diet.

    By the way can you recommend any good low fodmap apps?

    I’ve found the Monash app very helpful but I want to know more.. I found some good free low fodmap apps from a fodmap company called casa de sante for my meal plans . I just followed their meals. They have a lot of free resources on their website which I used as well.

    Thanks and great post as always!

  3. So important to get both probiotics AND prebiotics! Such an informational post!

    1. Thanks so much Whitney! And, yes, getting both together is so important for symbiosis!

  4. WOW! Such a wonderful and complete explanation of probiotic and prebiotic facts and recipes. I’m definitely sharing this!

  5. Oh my gosh, this is such a great, informative post! Sharing with friends and family!

    1. Thank you so much Sara! I hope you’re friends and family enjoy the post as well. Cheers!

  6. This is such an exceptional post! Contains everything i needed and kept me reading ’til the end. I don’t know if you recently changed your format, or if it’s just that I don’t usually interact from my phone, but I am LOVING this layout! Nice work E.a.! ?

    1. Thank you so much Catherine!! I didn’t do anything new with my format, but glad you’re enjoying it 🙂

  7. Jordan McGregor says:

    Very interesting article EA! I recently read a book that talked about H Pylori and I researched the topic more in depth and found that up to 30% of Americans are colonized with H Pylori and 1 in 6 will develop ulcers from it. Yikes! Thanks for providing this information in such great depth.

  8. wow! this is such a great comprehensive list that I know I will be coming back to!

    1. Thanks so much Lindsey-I’m happy to hear you have found the information helpful. Cheers!

  9. I love this post! Very informative, and this is such a hot topic right now! I eat yogurt regularly, asparagus, kiwis, onions, bananas! The spiced Pomegranate Lassi looks amazing!

    1. Thanks so much Abby! It sounds like you’re already boosting your microbiome for yourself and your baby 🙂 That’s great! If you try the Pomegranate Lassi, I’d love to hear what you think. Cheers!

  10. What a great source of information on prebiotic and probiotic foods – great explanations, thank you! Pinning for future reference…

    1. Thanks so much Meredith! The topic of probiotics and prebiotics can get a little confusing-so happy to hear you found the information useful!