📋 100 Probiotic & Prebiotic Foods

 

Below is a comprehensive list of 100 probiotic and prebiotic foods, followed by 10 delicious recipes that combine them for maximal gut‑health benefits. Foods are labeled (P) for probiotic or (Pre) for prebiotic.

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📋 100 Probiotic & Prebiotic Foods

#	Food	Category
1	Yogurt (plain, live cultures)	P
2	Greek yogurt	P
3	Kefir	P
4	Lassi (sweet or savory)	P
5	Buttermilk (cultured)	P
6	Cottage cheese (live cultures)	P
7	Raw (unpasteurized) cheese	P
8	Sauerkraut (refrigerated)	P
9	Kimchi	P
10	Miso	P
11	Tempeh	P
12	Natto	P
13	Sourdough bread	P
14	Fermented pickles (brine only)	P
15	Kombucha	P
16	Kvass (beet or rye)	P
17	Tepache (pineapple brew)	P
18	Garum (fermented fish sauce)	P
19	Soy sauce (naturally brewed)	P
20	Shio-koji (rice‑malted seasoning)	P
21	Fermented olives	P
22	Tarhana (Turkish fermented soup)	P
23	Injera (Ethiopian flatbread)	P
24	Dosa batter (fermented rice/lentils)	P
25	Idli batter	P
26	Poi (Hawaiian taro paste)	P
27	Fermented soy bean paste (Doubanjiang)	P
28	Umeboshi plums	P
29	Kvass-style carrot ferment	P
30	Amasi (African buttermilk)	P
31	Ayran (Turkish yogurt drink)	P
32	Shubat (fermented camel milk)	P
33	Probiotic shots (bottled)	P
34	Fermented cream cheese	P
35	Cultured butter†	P
36	Fermented hot sauce	P
37	Fermented mustard	P
38	Kvass-style apple ferment	P
39	Fermented jalapeños	P
40	Fermented radish	P
41	Garlic	Pre
42	Onion	Pre
43	Leek	Pre
44	Asparagus	Pre
45	Jerusalem artichoke	Pre
46	Chicory root	Pre
47	Dandelion greens	Pre
48	Banana (slightly green)	Pre
49	Plantain (green)	Pre
50	Whole oats	Pre
51	Barley	Pre
52	Wheat bran	Pre
53	Apple	Pre
54	Flaxseeds	Pre
55	Chia seeds	Pre
56	Soybeans	Pre
57	Chickpeas	Pre
58	Lentils	Pre
59	Kidney beans	Pre
60	Black beans	Pre
61	Green peas	Pre
62	Artichoke (globe)	Pre
63	Leek	Pre
64	Jicama	Pre
65	Yacon root	Pre
66	Burdock root	Pre
67	Seaweed	Pre
68	Cocoa (unsweetened)	Pre
69	Green banana flour	Pre
70	Cooked–cooled rice (resistant starch)	Pre
71	Cooked–cooled potatoes	Pre
72	Corn (whole kernel)	Pre
73	Pumpkin seeds	Pre
74	Sunflower seeds	Pre
75	Almonds	Pre
76	Pistachios	Pre
77	Walnuts	Pre
78	Hazelnuts	Pre
79	Cabbage (raw)	Pre
80	Broccoli	Pre
81	Cauliflower	Pre
82	Spinach	Pre
83	Kale	Pre
84	Swiss chard	Pre
85	Carrots	Pre
86	Beets	Pre
87	Celery	Pre
88	Rhubarb	Pre
89	Mango	Pre
90	Berries (all kinds)	Pre
91	Kiwi	Pre
92	Pear	Pre
93	Peaches	Pre
94	Plums	Pre
95	Prunes	Pre
96	Figs	Pre
97	Apricots	Pre
98	Sweet potato (cooled)	Pre
99	Whole-grain pasta (cooled)	Pre
100	Barley malt syrup	Pre

†Note: Butter fermentation retains some live cultures if unpasteurized.

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🍽️ 10 Gut‑Boosting Recipes

Each recipe highlights both probiotic and prebiotic ingredients.

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1. Rainbow Yogurt Parfait

Ingredients:

• 1 cup plain Greek yogurt (P)

• ½ cup mixed berries (Pre)

• 2 tbsp oats (Pre)

• 1 tbsp chia seeds (Pre)

• Drizzle of honey

Steps:

1. Layer yogurt, berries, oats, and chia in a glass.

2. Repeat layers; finish with a honey drizzle.

3. Serve immediately.

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2. Kimchi Fried Rice

Ingredients:

• 2 cups cooked–cooled rice (Pre)

• ½ cup kimchi, chopped (P)

• 1 tbsp sesame oil

• 2 cloves garlic, minced (Pre)

• 2 green onions, sliced

Steps:

1. Sauté garlic in sesame oil.

2. Add kimchi; cook 2 min.

3. Stir in rice; heat through.

4. Top with green onions.

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3. Miso & Asparagus Soup

Ingredients:

• 4 cups vegetable broth

• 2 tbsp miso paste (P)

• 1 cup asparagus tips (Pre)

• 1 leek, sliced (Pre)

• 1 clove garlic, minced (Pre)

Steps:

1. Simmer leek, garlic, and asparagus in broth 5 min.

2. Remove pot from heat; whisk in miso.

3. Serve hot.

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4. Tempeh & Lentil Salad

Ingredients:

• 1 cup cooked lentils (Pre)

• ½ block tempeh, cubed (P)

• 1 cup spinach (Pre)

• 1 tbsp olive oil

• Juice of ½ lemon

Steps:

1. Pan‑fry tempeh in oil until golden.

2. Toss lentils, spinach, and tempeh with lemon juice.

3. Season to taste.

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5. Kefir Smoothie Bowl

Ingredients:

• 1 cup plain kefir (P)

• ½ banana, sliced (Pre)

• ¼ cup mango chunks (Pre)

• 1 tbsp flaxseeds (Pre)

Steps:

1. Blend kefir, banana, mango until smooth.

2. Pour into bowl; top with flaxseeds.

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6. Sourdough Avocado Toast with Garlic Hummus

Ingredients:

• 2 slices sourdough bread, toasted (P)

• 1 avocado, smashed

• ½ cup chickpeas (Pre)

• 1 clove garlic, minced (Pre)

• 1 tbsp tahini

Steps:

1. Blend chickpeas, garlic, tahini + splash water → hummus.

2. Spread hummus on toast; top with avocado.

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7. Sauerkraut & Apple Slaw

Ingredients:

• 1 cup sauerkraut (P)

• 1 apple, julienned (Pre)

• 1 carrot, grated (Pre)

• 2 tbsp apple cider vinaigrette

Steps:

1. Toss all ingredients.

2. Chill 10 min; serve cold.

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8. Fermented Pickle Buddha Bowl

Ingredients:

• 1 cup cooked barley (Pre)

• ½ cup mixed raw veggies (Pre)

• ¼ cup fermented pickles (P)

• Drizzle tahini or yogurt dressing

Steps:

1. Layer barley, veggies, pickles in bowl.

2. Drizzle dressing.

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9. Chickpea & Leek Stew with Umeboshi

Ingredients:

• 1 cup chickpeas, cooked (Pre)

• 1 leek, sliced (Pre)

• 1 tbsp olive oil

• 2 tbsp umeboshi plum paste (P)

Steps:

1. Sauté leek in oil; add chickpeas.

2. Stir in umeboshi; simmer 5 min.

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10. Kombucha “Mocktail” Spritzer

Ingredients:

• 1 cup kombucha (P)

• Juice of ½ lime

• Sparkling water

• Mint leaves

Steps:

1. In glass, combine kombucha & lime.

2. Top with sparkling water; garnish mint.