Most people have heard of the benefits of pre and probioticspre & probiotic foods but what are they and where can you get them?

Prebiotics – what provides the environment for probiotics to grow in, ie., fiber

Probiotics – the bacteria in your gut that you need to thrive – over 1000 different types identified.  These bacteria help to metabolize some foods so that you can absorb the nutrients; they also provide some of the nutrients that you need.  But they need to keep growing and reproducing as a healthy person’s bowel movement is about 50% bacteria!!

Remember a healthy gut also supports a healthy immune system and keeps the inflammatory responses in check, never mind feed the body the nutrients it needs to continually make:

  • about 2.4 million red blood cells/ second!!
  • white blood cells & all the other types of cells in both the adaptive and innate immune system
  • 29 types of collagen
  • over 100 known neurotransmitters
  • over 50 known hormones
  • over 10,000 enzymes

What destroys them?

  • legal and illegal drugs
  • poor pH
  • poor enzyme production (due to poor pH)
  • poor food supply
  • metal toxicities
  • food and environmental toxicities
  • pseudo foods:  fast foods, junk foods, microwaved foods, pasturized foods, etc

Food sources for prebiotics:

  • Oatmeal
  • Bananas
  • Honey
  • Apples
  • Pistachios better than almonds
  • Red wine
  • Barley
  • Garlic

Food sources for probiotics:

Yogurt :

  • don’t buy yogurt with fruit
  • don’t eat yogurt with fruit
  • buy Greek yogurt
  • if you want flavoring – vanilla

Fermented foods like the following may start with probiotics – the question is whether or not they will survive the hydrochloric acid in the stomach.  Further, once they get into the gut, they have to travel to the area that they thrive in (with the appropriate pH, enzymes, etc).  However, if you want to improve your

  • Miso : fermented soy (make sure it is organic)
  • Kimchi or Saurkraut: (fermented cabbage:  Korean vs German)
    • – make sure it is non pasturized
  • Tempeh – another fermented soy product (make sure it is organic)
  • Cheese – controversial:  due to the high heats (which will kill probiotics) and the length of time they are aged (probiotics will run out of food) I don’t think there will be much left in the cheese, although they started with it

Be responsible, do your research, find a good health practitioner.

Here’s to your health!

For more information, contact: Dr Holly at

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