03/26/2026
March is National Nutrition Month
Ever wondered what the difference is between pre and pro biotics? Probiotics are live, beneficial bacteria found in certain foods that lend to improved digestion, enhanced immune function, reduced inflammation, & better weight management. Prebiotics on the other hand are specific types of fiber that act as a fuel source for probiotics.
๐๐ผ๐ผ๐ฑ๐ ๐๐ต๐ฎ๐ ๐ฐ๐ผ๐ป๐๐ฎ๐ถ๐ป ๐ฝ๐ฟ๐ผ๐ฏ๐ถ๐ผ๐๐ถ๐ฐ๐ ๐ฎ๐ฟ๐ฒ:
1. Yogurt: The most common source, specifically varieties containing "live and active cultures."
2. Kefir: A fermented milk drink that is often more potent in probiotics than yogurt.
3. Sauerkraut: Fermented cabbage, rich in bacteria and vitamins (if it is pasteurized or made with vinegar it will not contain probiotics). Unpasteurized sauerkraut brands include Wildbrine, Cleveland Kitchen, and Real Pickles. They use natural fermentation rather than vinegar, preserving beneficial live cultures. These products are usually found in the refrigerated section of the produce department at the grocery store.
4. Kimchi: A spicy, fermented Korean cabbage dish.
5. Aged Cheeses: Specific types like Gouda, cheddar, and parmesan contain beneficial bacteria.
6. Kombucha: While traditional fermented, raw, and refrigerated kombucha is a good source of beneficial bacteria, many commercial brands are pasteurized (which kills the probiotics) to make the drink shelf-stable. Only raw, unpasteurized, and refrigerated kombuchas contain live probiotics.
๐ง๐ถ๐ฝ๐ ๐ณ๐ผ๐ฟ ๐๐ผ๐ป๐๐๐บ๐ถ๐ป๐ด ๐ฃ๐ฟ๐ผ๐ฏ๐ถ๐ผ๐๐ถ๐ฐ ๐๐ผ๐ผ๐ฑ๐: Look for "Live/Active Cultures on food packaging." Food processing, heat, and pasteurization can kill the beneficial bacteria in fermented foods. You should also start slow when introducing fermented foods into your diet to allow your digestive system time to adjust. Itโs ideal to pair probiotic foods with prebiotics! Prebiotics are special fibers found in garlic, onions, asparagus, bananas, apples, berries, oats, lentils, beans, ground flaxseed, and chia seeds. Basically, prebiotics feed the existing good bacteria, while probiotics add new live bacteria to the GI tract.
They are both very important for keeping our gut microbiome happy & healthy!
