The gut microbiome (the bacteria, yeast, and other microorganisms that live inside our digestive tract) has been one of the leading areas of research over the last 20 years. It has become apparent that there is a strong link between gut health and overall health. We have the ability to influence our gut microbiome, and our gut microbiome has the ability to influence our body’s extraction and utilization of nutrients from the food we eat. Below are some top prebiotic and probiotic foods for improving gut health. Prebiotic foods promote the increase of good bacteria in the gut, and probiotics are the live bacteria found in foods and supplements. 



Whole rolled oats are a gluten-free whole grain and a great source of fiber and manganese. 


Apples contain soluble and insoluble fiber, which helps to add bulk to the stool and keeps it moving along the digestive tract. 


Asparagus is a great source of vitamin K and folate, nutrients involved in blood clotting, bone health, and cell growth. 


Due to the high amounts of quercetin (a flavonoid antioxidant) in onions, their consumption can positively impact cholesterol levels and blood pressure. 



Kombucha can increase gut acidity, resulting in improved absorption of nutrients from food. 


Yogurt, especially Greek yogurt, is high in protein and calcium. Add nuts, seeds, berries, and a drizzle of honey to plain or vanilla Greek yogurt for a filling and nutritious snack. 


Tempeh, made from fermented soybeans, is rich in prebiotics and probiotics. It is a great source of protein, calcium, and manganese. 


Kimchi (fermented vegetables) often contains seasonings like salt, sugar, onions, garlic, ginger, and chili peppers. The nutrient profile of kimchi varies, as ingredients vary. It often contains cabbage, carrots, and radishes. 

A healthy profile of gut bacteria can help to synthesize vitamins and protect against gut pathogens. Changes in our diet can impact gut microbiome composition in as little as 24 hours. 

How might you add prebiotics and probiotics to your daily food intake? What is the next step for you? If you need any additional assistance optimizing your gut health, don’t hesitate to reach out to 901 Nutrition, LLC. Call 901.800.9526, or email 

Kristi Edwards, co-founder and owner of 901 Nutrition LLC, is a licensed and registered dietitian in Memphis. She has several years of experience in both acute care and outpatient settings, and she is passionate about helping clients ditch dieting for good, through intuitive eating and the enjoyment of food. You can reach Kristi at 901.800.9526 or To learn more about 901 Nutrition or to subscribe to their free newsletter for monthly recipe books, visit You can also follow 901 Nutrition on Facebook, Instagram, Twitter, and LinkedIn.