PROBIOTICS AND PREBIOTICS

Mount Sinai School of Medicine

Department of Gastroenterology

Probiotics are beneficial bacteria, just like those found naturally in your gut. These live cultures can
repopulate or balance intestinal bacteria, which can help boost immunity and overall health,
especially GI health1.

Potential benefits of probiotics:

• Maintain good digestion and reduce gas, bloating, constipation, and diarrhea5.
• Maintain balance of the gut. For example, while taking an antibiotic, it is important to pair it
with probiotic foods or supplements to replenish the “good” bacteria4.
• May reduce symptoms associated with intestinal inflammation in patients with IBD2.
• May help maintain remission in patients with ulcerative colitis2.
• May support the immune system3.

Prebiotics and their purpose:

• Prebiotics are natural, non-digestible food components that promote the growth of
beneficial bacteria in your gut1.
• Prebiotics and probiotics work together to maintain optimal gut health. Meals that contain
both are ideal1.
Consider the below for food and meal suggestions:
Probiotic foods Prebiotic foods Sample meal ideas
Yogurt Oats - Yogurt topped with granola
Cultured nondairy yogurts Barley
Kefir Wheat bran -Kefir and banana smoothie
Kombucha Apples
Kimchi* Bananas - Tempeh and asparagus stir-fry
Sauerkraut* Leeks*
Pickles Soybeans - Miso soup with tofu and ¼ cup
Miso Dandelion greens chopped leeks
Tempeh Jerusalem artichoke*
Garlic* - Add sauerkraut or kimchi to
Onions* savory dishes (if well-tolerated)
Asparagus*
*Foods that may cause additional gas

Sources:
1. Prebiotics and Probiotics: Creating a Healthier You. Academy of Nutrition and Dietetics.
https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/prebiotics-and-probiotics-creating-a-
healthier-you. Published February 27, 2018.
2. Katz J. The Role of Probiotics in IBD. Gastroenterology & Hepatology. 2006;2(1):16-18.
3. Sheil B, Shanahan F, O'Mahony L. Probiotic Effects on Inflammatory Bowel Disease. The Journal of Nutrition.
2007;137(3):819S-824S. doi:https://doi.org/10.1093/jn/137.3.819S.
4. Hempel S, Newberry SJ, Maher AR, et al. Probiotics for the prevention and treatment of antibiotic-associated diarrhea: a
systematic review and meta-analysis. JAMA. 2012;307(18):1959-1969. doi:10.1001/jama.2012.3507.
5. Hungin A, Mulligan C, Pot B, et al. Systematic review: probiotics in the management of lower gastrointestinal symptoms in
clinical practice - an evidence-based international guide. Alimentary Pharmacology & Therapeutics. 2013;38(8):864-886.
doi:10.1111/apt.12460.
6. Images from http://www.veggiebelly.com/2011/06/asparagus-tempeh-stir-fry-with-ginger-pearl-couscous-recipe.html