Food & supplements for your gut bacteria

To read the deets and some education behind these commendations, click here.

Fiber rich foods include:

Goal: 25 grams/day minimum, ideally closer to 30-40 grams/day

Fruits, vegetables, flaxseed, chia seed, beans, nuts, avocado, root veggies like carrots, parsnips, beets, lentils, oats, whole grains, high fiber crackers, bean pastas, fiber powders, high fiber granolas, etc.

SCFA foods include:

  • Legumes, Beans, Chickpeas, Lentils, Peas

  • Green bananas/plantains

  • Cooked and cooled potatoes

  • Cooked and cooled rice

  • Banana Peels (organic only)

  • There are also flour or powder versions like: tiger nut flour, raw potato starch, cassava starch, tapioca starch, mung bean powder, plantain flour, and green banana flour.

  • Lastly, there are direct resistant starch powders like Designs for Health Paleo RS (I use this in my smoothies)

Prebiotic foods include: *Contains gluten

  • Jerusalem Artichokes

  • Asparagus

  • Leafy Greens

  • Onion

  • Bananas

  • Berries

  • Garlic

  • Honey

  • Flaxseed

  • Leeks

  • Legumes

  • Dandelion greens

  • Potatoes (cooked & cooled)

  • Chicory Root (often found in bars)

  • Oats

  • Wheat*

  • Barley*

  • Rye*

Prebiotic foods include:

Non-Dairy Sources

  • Tamari/soy sauce

  • Kombucha/Synergy drink

  • Sauerkraut (Bubbies Brand)

  • Miso

  • Tempeh

  • Kim Chee

Dairy Sources (organic, grass finished cows when possible)

  • Kefir

  • Yogurt

  • Cottage Cheese

  • Buttermilk

Supplement versions:

Top probiotic supplement recommendations:

  • MegaSporebiotic by Microbiome Labs

  • Just Thrive Probiotic (they buy their spores from the company above so it’s essentially the same thing) Code "nutritionbyrobyn" will get you 10% off.

  • Proflora by Bio Botanical Research (they also buy their spores from Microbiome labs but have some added goods for histamine support)

Top Prebiotic supplement recommendations:

Top Fiber powder recommendations:

Start slow with any of these and work up dose as tolerated by your gut.

  • Designs for Health Paleo RS (stand for resistant starch)

  • Designs for Health Paleo Fiber (a bigger blend of fiber types)

  • Acacia Fiber

Top Short Chain Fatty Acid supplement recommendations

  • Butyrate by Body Bio

  • Microbiome labs version coming soon...

Where to find these products?

You can find any of these products (aside from Just Thrive) by creating a free Fullscript account here. It’s free to create an account and you’ll receive 10% off each order. I receive a small percentage but anything I recommend is based on experience & effectiveness (not dollars).

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©2017 by Nutrition by Robyn, LLC