Prebiotics are found in fiber-rich plant-based foods, including:

1. Vegetables: Garlic, onions, leeks, asparagus, artichokes
2. Fruits: Bananas (especially green ones), apples, berries
3. Whole Grains: Oats, barley, flaxseeds
4. Legumes and nuts: Lentils, chickpeas, almonds
5. Other: Dandelion greens, amaranth, spinach, seaweed

Probiotic-rich foods contain live bacteria that benefit gut health:

1. Fermented vegetables: Sauerkraut, kimchi, pickles (naturally fermented)
2. Dairy-Free yogurt: Coconut yogurt, almond yogurt with live cultures
3. Fermented drinks: Kombucha, water kefir
4. Miso and tempeh: Fermented soy products (vegetarian-friendly)
5. Sourdough bread: Contains natural probiotics from fermentation.

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