Probiotic & Prebiotic Foods

Changing habits to consciously improve your health is no small undertaking, and making the decision to change is just the first step. Actively thinking about and planning for change will help prepare you for the process and motivate you to stay on track.

When you’re ready to make a change, it is often helpful to set tangible goals. These goals can be short-term (daily, weekly, monthly) or long-term (6–12 months). When goal setting for behavior change, it’s also helpful to set goals that are SMART: Specific, Measurable, Attainable, Realistic, and Timely.

The table below lists some examples of SMART goals.


Probiotic Foods Prebiotic Foods
  • Acidophilus milk
  • Buttermilk Cheese
  • (Aged) Cottage
  • cheese
  • Fermented meats
  • Fermented vegetables Kefir
  • Kimchi
  • Kombucha
  • Miso
  • Natto
  • Pickled vegetables (raw)
  • Sauerkraut
  • Sour cream
  • Tempeh
  • Yogurt (plain, no added sugar, active cultures)
  • Asparagus Banana
  • Dandelion greens
  • Eggplant
  • Endive
  • Garlic
  • Honey
  • Jerusalem artichokes (sunchokes)
  • Jicama
  • Kefir Leeks
  • Legumes
  • Onions Peas
  • Radicchio
  • Whole grains
  • Yogurt
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