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“I have heard of probiotics, but what are pre-biotics?”

Prebiotics are found in fiber rich foods such as fruits, vegetables, and whole grains and serve as food for probiotics.
Probiotics are found in fermented foods such as;
  • sauerkraut
  • kimchi
  • fermented soy products (such as tempeh and miso)
  • yogurt
  • kefir
  • pickles and other fermented vegetables
  • and kombucha tea.
Prebiotics and probiotics work together to support a healthy gut microbiome by promoting healthy bacteria to create an environment that supports healthy digestion. Fore more information about probiotics, read my previous post.

How Can I Get More Prebiotic Foods in My Diet?

Prebiotics occur naturally in many foods so people who eat a balanced, diverse diet will get many prebiotics and probiotics naturally.
Prebiotic foods include, 
  • Asparagus
  • Bananas (on the greener side!)
  • Eggplant
  • Garlic
  • Onions
  • Leeks
  • Some greens (such as dandelion greens, endive and radicchio)
  • Jerusalem artichokes (also called sunchokes)
  • Legumes
  • Peas
  • Whole Grains  

What about Supplements?

The bacterial balance can be easily be disrupted by a number of factors — even ones we encounter on a daily basis. Eating a diet rich in processed carbohydrates, too much sugar or alcohol, lack of sleep, medication use, certain medical conditions, stress, antibiotic use and even our genetics can affect our gut’s balance which can lead to digestive and other issues.

A prebiotic and probiotic supplement can help tip the balance back in favor of the good bacteria to get our bodies back to balance.

I have tried several different pre and probiotics, but have personally been using BIOHM since dealing with recurrent infections and really like the product because it addresses fungi in addition to bacteria.

You can learn more about the products at or feel free to contact me with any questions.

Before starting any new supplements, it is always a good idea to consult with your doctor or qualified registered dietitian so they can advise you on the correct strain and dosage that is right for you. 



1. Probiotics: In Depth. (2018, July 31). Retrieved July 2, 2019, from

2. Bischoff, S. C. (2011). Gut health: A new objective in medicine? BMC Medicine,9(1). doi:10.1186/1741-7015-9-24

For more on gut health, click on the videos below with Dr. Mark Hyman and Dr. Ghannoum

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With so many options on the shelves it can be hard to choose a protein bar that isn't just a glorified candy bar filled with sugar and artificial ingredients. Scroll down to view my top picks. Read the ingredients first (despite what the marketing claims are)....

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