Vitamins | Minerals | Herbs | Enzymes | Probiotics | Creatine
Probiotics & Prebiotics are keeping your gut healthy is one of the most important steps for overall wellness. This guide shows you which probiotics to include and the prebiotic foods that help them thrive.
Probiotics: The Good Bacteria
Lactobacillus acidophilus
- Benefits: Supports digestion, lactose tolerance, immune health
- Sources: Yogurt, kefir, fermented foods
Lactobacillus rhamnosus
- Benefits: Prevents diarrhea, improves gut balance, reduces allergies
- Sources: Yogurt, fermented milk, supplements
Lactobacillus casei
- Benefits: Improves digestion, reduces constipation & diarrhea
- Sources: Cheese, yogurt, fermented foods
Lactobacillus plantarum
- Benefits: Reduces bloating, acts as antioxidant in the gut
- Sources: Sauerkraut, kimchi, pickled vegetables
Lactobacillus reuteri
- Benefits: Supports oral, gut, and vaginal health; reduces colic in infants
- Sources: Fermented dairy, supplements
Bifidobacterium bifidum
- Benefits: Boosts immunity, breaks down complex carbs, balances gut
- Sources: Yogurt, kefir, miso, tempeh
Bifidobacterium longum
- Benefits: Reduces inflammation, supports brain health, aids fiber digestion
- Sources: Fermented dairy, kefir, supplements
Bifidobacterium breve
- Benefits: Prevents gut infections, supports skin health, may aid weight management
- Sources: Yogurt, fermented foods, supplements
Saccharomyces boulardii (beneficial yeast)
- Benefits: Protects against antibiotic-related diarrhea, supports gut lining
- Sources: Supplements, some fermented foods
Streptococcus thermophilus
- Benefits: Improves lactose digestion, boosts immunity
- Sources: Yogurt, cheese, fermented milk
Prebiotics: The Food for Your Gut
Prebiotics are non-digestible fibers that feed probiotics and help them thrive in your gut.
Common Prebiotic Foods:
- Garlic, onions, leeks
- Asparagus, artichokes, chicory root
- Bananas, apples
- Whole grains (oats, barley, wheat)
- Legumes (beans, lentils, chickpeas)
Tip: Pairing prebiotic foods with probiotic foods creates a powerful synergy to support digestion, immunity, and overall health.
By combining probiotics and prebiotics, you can maintain a balanced gut microbiome, reduce bloating, improve digestion, and even support mental and immune health.