1. Kefir

Kefir is slowly taking up more shelf space in supermarkets, due to increasing awareness on its nutritional benefits and probiotic properties. Kefir has been a staple ingredient to the eastern European diet for centuries and contains a variety of probiotic strains, which promote the growth of good gut bacteria. Traditionally, Kefir is created from grains that are fermented in diary milk for a period of time, the end product is a beverage that many people drink daily for its health benefits. A convenient way of taking kefir is Tummify. A scientifically formulated shot that provides the perfect daily dose of probiotics.

  1. Tempeh

A staple to the Indonesian diet, tempeh, is an ancient technique of fermenting soybeans to create a protein rich, gut friendly food. Slightly different to tofu, tempeh requires a more sophisticated form of fermentation and is a good source of dietary fibre, is a complete protein containing all essential amino acids and prebiotics. It is rich in both probiotics and prebiotics. The difference between pre+probiotics is that prebiotics help feed our good gut bacteria and probiotics adds to our gut bacteria population.


  1. Garlic

Not only beneficial for the immune system, but also our gut due to the prebiotic benefits of garlic. Garlic contains a functional fibre called inulin, which is a non-digestible carbohydrate that feeds gut bacteria and contribute to the health of our gastrointestinal system. In addition, 70-80% of our immune system resides in our gut, so not only is garlic contributing to feeding our gut colony, but it also stimulates white blood cells to help fight viruses.

  1. Pickles

Introducing pickles to your children’s plates is not only a great textural addition, but a salty and gut friendly one too. However, the probiotic content in pickles is only found in vegetables that have been pickled in brine and not vinegar. As a fun family activity pickle your own carrot, cauliflower, or purchase the cuke cucumbers, which are a cuter and smaller version of the Lebanese cucumbers in the supermarket.


  1. Yoghurt

This is an easy one that can be dressed up as a fun breakfast, snack or desert. Yoghurt is similar to kefir, however it naturally contains probiotics from bacterial fermentation rather than using a grain. The yoghurt culture ferments lactose to produce lactic acid, which is why yoghurt naturally tastes tart. However, the gut promoting benefits are reduced when sugar is added, which many brands of yogurt include. Your best options are Greek or natural yoghurt, but look at the back of the tub to make sure no sugar has been added. Top with fresh berries, oats, passionfruit, a drip of honey and seeds for a wholesome breakfast.


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