PRE & PRO BIOTIC FOODS

PROBIOTIC FOODS

·        Green olives

·        Dark chocolate

·        Fermented foods (see below)

·        Apple cider vinegar

·        Live Yogurt (dairy – but sometimes tolerated even in lactose intolerant people)

·        Cottage cheese (dairy)

·        Soft aged cheeses (dairy)

·        Sourdough bread (gluten)

FERMENTED FOODS

·        Kefir (Milk, Coconut Milk, Water)

·        Cottage Cheese (dairy)

·        Live Yogurts (dairy)

·        Sauerkraut (Cabbage)

·        Kimichi (Cabbage & Vegetables)

·        Miso & Temph (Soy Beans),

·        Kombucha (Tea)

May cause some additional bloating and gas at the start but go slow and it should improve.

PREBIOTIC FOODS

·        Asparagus (FOS)

·        Rocket

·        Watercress

·        Pak choi

·        Brussels

·        Cauliflower

·        Spring greens

·        Cabbage

·        Swiss chard

·        Broccoli

·        Kale

·        Mustard greens

·        Horseradish

·        Radishes

·        Onion, Shallot, Leeks (FOS)

·        Garlic (FOS)

·        Legumes

·        Oats

·        Beans

·        Peas

·        Bananas (FOS)

·        Berries

·        Clove

·        Cinnamon

·        Coconut oil