Let’s talk gut health for a minute!
Now, there’s all this talk about probiotic supplements and yeah, that’s an option. In fact, in some cases, adding a probiotic to your daily routine could have benefits. But if we’re talking about a basic maintenance plan, you can support a healthy gut by incorporating whole foods.
The best part? Many of these things are likely already laying around on your kitchen counter or chilling in your fridge.
Anytime we’re talking about foods for gut health, I like to point out there are two strategies we can use in combination. First, we want to introduce more beneficial bugs…thus, probiotic foods. But we also want to support an environment where these tiny guys can thrive and do their thing…thus, prebiotic foods. When we have the two working together, we create a symbiotic relationship. And that’s a good thing!
Probiotic Foods for Gut Health
There’s no shortage of posts out there that break down the benefits of probiotic foods. Here’s a sampling of my favorite resources from fellow dietitians.
- What are Probiotics? by Lively Table
- Go With Your Gut: Healthy From The Inside Out by Nutrition Nuptials
- How to Increase Your Probiotic Intake by Bucket List Tummy
- Best Ways To Get Your Probiotics, Ranked by Natalie Rizzo for Greatist
As you scan the lists of some common probiotic foods, you’ll notice the common theme here is fermentation. Different foods have varying amounts and some of them are likely not foods we’re enjoying on a daily basis. But introducing more of these foods can bring benefits so get creative!
To recap, here’s the best of the best for probiotic foods:
- Kefir, yogurt, and other fermented dairy products
- Sauerkraut and kimchi
- Kombucha
- Miso
- Tempeh and Natto
Prebiotic Foods for Gut Health
When you hear “prebiotic,” think “fiber.” But not just any fiber, we want the particular starches that can be broken down by probiotic bacteria and converted to short-chain fatty acids. These fibers aren’t affected by heat or acid (probiotics are) so what you eat is what you get – adding more of these foods to your diet can help support a healthy gut without making other significant changes!
- Garlic, Leeks, and Onions
- Oats, Beans, and Barley
- Jerusalem Artichoke
- Asparagus
- Apples
- Bananas
- Flax seeds
- Honey
One thing to point out is that while prebiotic fiber can be beneficial, there are some people who struggle to tolerate it and experience severe or painful GI side effects. That’s because some of these same starches are high FODMAP foods. FODMAP is an acronym that stands for “Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.” Whew…what a mouthful. No wonder we needed an acronym.
But for those who live with IBS, Crohn’s Disease, or other conditions that affect the GI tract, it doesn’t make sense to add more prebiotic foods that are going to cause symptoms or trigger flares. So here are a few examples of prebiotic foods that are considered low-FODMAP friendly.
- Buckwheat Groats
- Kiwi and Banana
- Canned Lentils
- Red Cabbage, Fennel, and Leeks (green portion only)
For this recipe challenge, I wanted to create something quick, simple, and very easy to make with familiar ingredients. A smoothie seemed to be calling my name, so I rounded up some pantry staples and went to work!
In this mix, we have probiotics in the kefir. I’m partial to the plain version of Lifeway Kefir. It’s not too sweet so you can control the final flavor based on how much honey or spice you choose to add. Then our prebiotic sources are found in the oats, banana, and honey, with a little additional fiber coming from the hemp hearts.
I used oats and bananas in my Pineapple Banana Protein Oats, which is another delicious breakfast bowl that can support gut health. Check out the recipe HERE!
Whip it up in a high-power blender and you’ll have a smooth, creamy consistency. Even in a smaller blender, the oats should still blend enough to create a texture suitable for sipping. Adjust the flavor as needed, and enjoy!
Banana Chai Smoothie
Ingredients
- 1/4 cup old fashioned or rolled oats
- 1/2 cup plain kefir
- 1 tsp honey
- 1 banana
- 1 teabag chai tea
- 3 to 6 ice cubes
- 1 dash cinnamon
- 1/2 tbsp hemp hearts
Instructions
- Combine the oats, kefir, honey, banana, and contents of the teabag into your blender. Add the ice cubes and blend on high until the ice is broken up and the consistency is smooth and creamy. Adjust flavor as needed with additional honey or cinnamon.
- Pour into a glass and garnish with a sprinkle of cinnamon and the hemp hearts. Serve immediately.
Notes
Nutrition
Questions & Reviews
I need to make one of these for my husband. He’s had digestive issues ever since I have known him, so this sounds like it could help.
I think digestive issues are more common than we realize, many of us don’t talk openly about them! And this a great option because it’s based on real foods, not expensive supplements! Enjoy 🙂
I always loved chai tea so I would find this banana chai smoothie perfect. I never had kefir so I need to learn more about its benefits and taste.
I hope you find some to enjoy! I like the plain version but vanilla or coconut flavored kefir would also be delicious in this smoothie!
Banana and chai are two of my favourite things so I’m sure that I’m gonna love this smoothie! I’ll have to give it a go really soon!
Enjoy! Thanks for stopping by to check it out
I love this post. It was so refreshing to read something with substance and that banana chai smoothie looks like something I could put together for sure. Thanks for sharing!
Thank you, Andrea, I appreciate that! This topic is fascinating and there’s so much info to share, it’s a challenge to summarize it all in just one post!
I’ve never really done much with chai before so this sounds like a good way to ease into it! I love all things banana and smoothies!
I agree! I experimented with half a teabag and the flavor was very mild – that would be a good place to start if you’re not sure about chai spice!
Yogurt and other dairy products are definitely a given! I had no idea about the Miso though. That’s really awesome to know. Thanks for the very helpful and informative post. That smoothie looks amazing.
Thanks for stopping by to check it out!
This recipe looks delicious! Thank you for not only sharing the recipe but the health benefits as well!
Of course, thanks for stopping by to check it out!
I am sure my husband would love this. He is a huge fan of chai and the recipe makes me think it might taste a little like a banana pudding.
It’s not far off! The less ripe the banana, the more prebiotic fiber but the more ripe the banana, the sweeter the flavor. It’s a good way to use up any kind of banana so use whatever you’ve got!
OH I want to try to make this! I am always looking for new ways to enjoy chai flavors!
Same, I love the challenge of working these flavors into other recipes. The aroma is always so good, along with great flavor!
Wow, that was very informative about prebiotic foods. I was familiar with probiotics, but not with prebiotics!
Thanks for checking it out! I love that probiotics are almost always found in food sources, making it easier to get more of them in my daily routine!
This sounds like a wonderful flavor combination with excellent health benefits. I definitely need to get back into preparing smoothies for breakfast!
This looks delicious and perfect for breakfast! Love that you added bananas, I always love my smoothies with bananas for a sweet creamy texture!
Probiotics are so good for you!! Both my daughter and I take probiotics daily!!! I wish more people knew the benefits
I agree! Great to hear you’re both doing something helpful for your health!
Smoothies are something I have been adding more of into my diet. This one looks like it tastes amazing!
They’re a great option for busy mornings! Thanks for stopping by to check it out!
I have always made smoothies that had chocolate with my banana but I need to try this. I bet I would really like it!
Banana + chocolate is a tough flavor combo to beat 🙂 if you give this one a try, enjoy!
Chai tea is my go to for drinks. I love a chai latte. I also love a banana in my smoothie. It adds great flavor and creaminess. I can only imagine how delicious this chai smoothie tastes.
Very informative — always looking for ways to help my gut. Thanks!
Great info and a super tasty recipe! I love using kefir!