Disclaimer

This information is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions regarding a medical condition.

Probiotic - Fermented foods

These are foods with living bacteria that are fabulous to improve your gut health.

  • Amasake

  • Kefir

  • Kimchi

  • Buttermilk

  • Kombucha

  • Lassi

  • Leban

  • Chocolate

  • Miso

  • Coconut

  • Natto

  • Olives

  • Cottage cheese

  • Fermented sausages and meats

  • Pickles (brine cured, not vinegar)

  • Pulke

  • Fermented vegetables

  • Raw vinegar

  • Raw whey

  • Root and ginger beers

  • Sauerkraut

  • Sourdough breads (traditionally made)

  • Tempeh

  • Wheatgrass juice

  • Wine

  • Yogurt

Prebiotic foods

These are foods that do not necessarily already contain living friendly bacteria. They are the favourite foods to our gut flora. So, when you eat the following, the bacteria in your gut are super happy. Happy bacteria, happy mind.

  • Vegetables

  • Artichokes

  • Eggplant

  • Asparagus

  • Flax seeds

  • Avocados

  • Fruit

  • Bananas (under ripe)

  • Garlic

  • Barley

  • Green tea

  • Beet root

  • Bran

  • Honey

  • Jerusalem artichokes

  • Burdock root

  • Jicama

  • Chia seeds

  • Chicory

  • Leeks

  • Chinese chives

  • Legumes

  • Cocoa

  • Lentils

  • Dandelion greens

  • Onions

  • Peas

  • Plantains

  • Potatoes

  • Radishes

  • Root vegetables

  • Rye

  • Sea vegetables

  • Soybeans

  • Spices and herbs

  • Sugar maple

  • Sweet potatoes

  • Tomatoes

  • Yacon root

  • Yams

Marco Caspani

Last update: 15/05/2025

Note that this is a general recommendation, some foods may be beneficial for an individual and others may not.

For a personalized approach and to know what is best for you