9 Recipes with Both Pre and Probiotic Ingredients for a Happy Gut

A balanced gut microbiome requires plenty of healthy, happy bacteria. They live within you every day, working hard to keep your body balanced. But it’s easy for things to get out of whack: Taking antibiotics, or eating a diet high in sugar can wreak havoc on your gut health. Luckily, it’s not too hard to get your microbiome back on track — or make it even healthier than before — by consuming foods, drinks, and supplements high in pre and prebiotic ingredients. 

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You asked: What are pre and probiotics?

Probiotics are beneficial, live bacteria found in certain foods and drinks. Yogurt is well-known for having probiotic benefits. Other fermented foods do as well, including sauerkraut, unpasteurized pickles, kombucha, kefir, and kimchi. 

On the other hand, prebiotics are foods that serve as fuel for that beneficial bacteria. Prebiotics mostly come from certain carbs and fibers that we eat, like garlic, onions, oats, beans, peas, asparagus, berries, and Jerusalem artichokes. 

As you can imagine, it’s best to eat both pre and probiotic foods to support a healthy gut. And while you don’t have to eat them both at the same time, there are plenty of ways to enjoy them together. 

1. Kefir Overnight Oats

Combine the powerful probiotic boost from kefir with prebiotic, fiber-filled oats for a breakfast that will make your microbiome love you. Use plain kefir so you can customize a new overnight oat every morning with your favorite add-ins. Chia seeds, nuts, cacao nibs, and honey can add extra sweetness, texture, and variety. You can store overnight oats in the fridge for a few days, making this a great option for anyone who likes to meal prep.

Try this recipe from Monica Nedeff.

2. Jerusalem Artichoke Chili

These little fiber bombs aren’t as well-known as other starches, but Jerusalem artichokes are full of insulin-resistant starch and fiber. They offer great prebiotic benefits, meaning gut bacteria love to eat them. And for those who don’t love the idea of a bean-filled chili, Jerusalem artichokes make for a new and unusual twist. Up the health benefits of this tasty chili by topping it with plain Greek yogurt, which will add probiotic benefits. 

Try this recipe from Laughter and Lemonade.

3. Kimchi Breakfast Bowl

This kimchi breakfast bowl is a one-two punch of pre and probiotic foods. The kimchi acts as the probiotic (and offers tangy, fermented flavor), while the asparagus provides a big dose of prebiotic fiber. Try adding other fiber-rich veggies, too, like peas, garlic, and onions for extra prebiotic power. And don’t feel like this bowl is only limited to breakfast — you can also enjoy it for lunch or dinner. 

Try this recipe from One Happy Dish.

4. Berry Kale Salad

Salads are a healthy option, but to make them even better for you, you can add lots of fiber-rich toppings for a prebiotic boost. Blueberries, cranberries, cashews, and edamame all have prebiotic benefits that will feed the probiotics in your system. 

Try this recipe from Sandra’s Easy Cooking.

5. Vegan Miso Ramen

You have to be careful when cooking with miso; if the temperature is too high, you can kill off the probiotic benefits. In this dish, you stir in the miso right at the end, so it contributes a burst of salty, funky flavor while retaining its probiotic value. Add your favorite fiber-rich, flavorful prebiotic vegetables, like garlic and onion. 

Try this recipe from The Conscientious Eater. 

6. Roasted Orange Tempeh and Asparagus 

Pair tempeh, which is a nutty-tasting, fermented soy product full of probiotic benefit, with some prebiotic-rich asparagus for a dish your immune system will love just as much as your tastebuds do. A naturally sweetened orange sauce brightens up the dish, while red miso paste lends an additional source of probiotic benefits. One of the best parts about this dish: A sheet pan meal means cleanup is a breeze.

Try this recipe from The Simple Veganista.

7. Coconut Yogurt and Berries

As a fermented food, yogurt is naturally high in probiotic benefits; however, the flavored versions you buy at the store can also be full of sugar. Instead, try this simple, two-ingredient coconut yogurt for breakfast or as an afternoon snack. Coconut milk needs time to ferment, so this is a plan-ahead recipe — but we think it’s worth it, as it’s a delicious plant-based alternative to traditional yogurt. Top it with a handful of berries for a healthy serving of prebiotics, too. 

Try this recipe from Broke Bank Vegan. 

8. Sesame Miso Vinaigrette

Shake together miso, sesame oil, rice vinegar, and a few seasonings to make this highly flavorful vinaigrette. It’s great on salads, grilled meats, or atop prebiotic-filled vegetables like onions and leeks. If you’re adding the sesame miso vinaigrette to grilled foods, make sure to add it after they’ve finished grilling so you can retain the nutritional benefits of the miso. 

Try this recipe from Flavour and Savour.

9. Fermented Guacamole

To make guacamole even more perfect, consider fermenting it, which does two important things: It helps the dip retain its vibrant green color, and it fills it with probiotic benefits, thanks to the addition of live cultures and a little time. Plan to make this dip a few days in advance, since it needs up to four days to properly ferment and then chill in the fridge for optimal benefits and taste. Serve it with some flaxseed tortilla chips to introduce extra prebiotic benefits and turn guac-and-chips night into a gut health-boosting meal. 

Try this recipe from Fermenting for Foodies.

Read next: All About Gut Health Supplements, from An MD