Probiotics, the good bacteria in yogurt, fermented foods, and kombucha that help keep our digestive systems in balance, have become an integral part of the health conversation. Probiotics' other half, prebiotics, are now getting some attention. Prebiotics are non-digestible carbohydrates that promote a healthy and welcoming environment in our digestive system for the good bacteria to live; a very synergistic relationship. The great news is they are easy to find and add to your microbiome-friendly diet. Here are 5 foods rich in prebiotics:

1. Raw Banana

Top your yogurt with sliced bananas for the perfect combo of prebiotics and probiotics. Or make a Berry Smoothie Bowl with banana.

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2. Raw Garlic

Raw garlic may be a bit too pungent for some, so try this Middle Eastern Garlic Sauce made with raw garlic and potatoes. It is a great dip for pita chips or a topping for chicken.

Photo by Christina

Kimchi is a perfect combination of fermented cabbage and raw garlic. Try making a batch at home using Bill's Kimchi recipe, or add pre-made kimchi to fried rice or salads.

Photo by Soup Loving Nicole

3. Raw or Cooked Onion

Cooked onions are a rich flavor enhancer to meals. One of my favorite dishes to prepare is Mujadarrah (Lentils and Rice with Fried Onions). Serve it with yogurt for the full deal.

Photo by Sarah-May

Try Slow Cooker Caramelized Onions and a dollop of yogurt on flat bread or as a lamb burger topper, and read step-by-step instructions for making caramelized onions in a slow cooker.

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4. Baked Whole Wheat Flour

Whole wheat flour is an easy ingredient to add to baked goods like muffins and breads. Simple Whole Wheat Bread with a glass of kombucha will do the job of combining prebiotics with probiotics.

Photo by Karen Hessling Mondora

5. Raw Dandelion Greens

These raw dandelion greens add a spicy kick to salads, sandwiches, and pizza.


Feed your healthy gut with these top-rated prebiotic and probiotic recipes.


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