A nutrient-packed prebiotic with an antioxidant punch, plus allicin, which has been linked with improved circulation, heart health and boosting immunity.
These prebiotic powerhouses feed your gut while topping up your potassium, making them the perfect pre- or post-exercise snack for runners.
Rich in the prebiotic fibre inulin, plus folate, antioxidant vitamins A, C and E, and vitamin K. The less you can cook it, the more fibre it retains.
4/ Natural yoghurt
Full or probiotic ‘live’ bacteria. It’s thought probiotics can boost bacteria numbers and also improve the function of what’s there.
5/ Fermented vegetables (pickles)
Lacto-fermentation involves soaking vegetables in their own juice or brine and allowing bacteria to grow.
6/ Jerusalem artichokes
These knobbly, prebiotic roots can be used any way you’d use potatoes but have a lower glycaemic index (GI), so fill you up for longer.
A probiotic live yoghurt drink made by fermenting kefir ‘grains’ with dairy or plant/nut milk. Add to smoothies, soups and fruit; it’s great with lemon as a salad dressing.
8/ Nuts and seeds
Our microbes feed off the fatty acids and polyphenols in nuts (and olive oil). Polyphenols help the microbiome to diversify and flourish.
A paste made by fermenting soy beans, barley and brown rice that has prebiotic and probiotic qualities. Use in savoury dips, dressings and soup.
A fermented tea drink with a vinegary taste. Can be home-brewed using black or green tea, sugar and a SCOBY (symbiotic colony of bacteria and yeast).