Before curating a symbiotic foods list, it’s important to know what all is going on in our gut and how it is related to what we consume. Our gut is the home to over 100 trillion bacteria, some of which are beneficial and play an important role in the well-being of our body. These bacteria, also known as probiotics, are those that fight against foreign bodies and invaders to protect our digestive system. They prevent digestive ailments like diarrhea, irritable bowel syndrome, and other similar diseases. Can these bacteria function on their own? Or do they need a special kind of facilitation? If these questions are popping in your head, you’re at the right place. In this article, we’ll be giving you an overview of probiotics, prebiotics, and finally, how they are associated with symbiotic products. Read along! Also, read: Causes of Diarrhea and Some Natural Cures What are symbiotic products? Symbiotic products are those that contain both prebiotics and probiotics. As mentioned already, probiotics are useful bacteria present in our gut. They enter the body through food or supplements that are made by culturing the live microbes in labs. Some examples are yogurt, tempeh or fermented soybeans, and a fermented tea known as kombucha. Prebiotics, on the other hand, are food particles for the probiotics in our body. They travel down the digestive tract and provide nutrition to probiotics, which helps them thrive and function effectively. Examples of such foods are bananas, potatoes, etc. Symbiotic foods list The popularity of synbiotic products has resulted from the ritual of having fermented foods with soluble fibers for added benefits. You can consume supplements if you want to but it’s important to be immune to such foods as well. Here’s a synbiotic foods list that we’ve made for you. Recommended Read: 10 Best Supplements To Get A Flawless Skin Inside Out Three bean chili Ingredients: Drained adzuki beans – 410 grams Drained black beans – 410 gramsCoconut oil – 1 tbsp Chopped garlic – 5 Chopped onion – 1 Kidney beans – 420 grams Tomatoes – 400 grams Sea salt – one pinchChili powder – 1 tsp Clove garlic – 5 Honey – 1 tsp Lemon Method: Cook black or brown rice in a pot. Add coconut oil to a saucepan and then add clove garlic and onion and cook till they become golden brown. Add the chili powder before adding beans, honey, and salt. Boil and stir the mixture for about 15 minutes in a low sim till it’s cooked completely. Garnish with coconut or Greek yogurt and squeeze a lime before serving. Biotic bowl Ingredients: Full-fat almond, coconut, or Greek yogurt – 150 grams Raspberries Blueberries Strawberries Ripe banana – half Flaxseeds or linseeds – 1 tbsp Cinnamon Nuts Oats – 3 tbsp Method: Add all the ingredients to a bowl full of yogurt. Don’t forget to top the bowl with cinnamon. Tempeh and kimchi stir fry Ingredients: Yellow and red bell peppers – 1-2 Tempeh – 100 grams Asparagus spears – 10-15Kimchi – 1 tbsp Coconut oil – 1 tbsp Marination ingredients: Rice vinegar – 1 tbsp Minced onions – 1 tbspMiso paste – 25 grams Soya sauce – 5 tbsps Chopped garlic clove – 1 Sliced ginger – 1 tbsp Buckwheat noodles Method: The veggies are chopped first. The asparagus spears are cut in half and the bottom ends are chopped off. The tempeh is cut into cubes of an inch each. The ingredients of marination are mixed in a bowl for some time. Once the mixture gets a sauce-like consistency, the tempeh cubes are added and left for marination. It goes without saying that the longer the time of marination, the better the taste. Coconut oil is added to a saucepan and the marinated tempeh cubes are fried or sautéed for about 3 minutes, till they become light brownish. The asparagus is added, followed by the sauce that was left after marinating the tempeh. The mixture is boiled for a minute or two till the asparagus becomes soft and crisp. Serve the cooked tempeh with buckwheat noodles and kimchi. Green smoothie Ingredients: Unsweetened coconut kefir or milk kefir – 250 grams Spinach or dandelions – quarter cup Oats – 5 tbsps Chopped apple – 1Flaxseeds – ¼ tbsp Ripe banana – half Method: Blend all the ingredients in a mixer and serve in a glass.Top with flaxseeds. Broccoli and Kraut slaw salad Ingredients: Rice vinegar – 3 tbsps Miso paste – 1 tbspGreek yogurt – ⅓ cup Canola oil – 2 tbsps Minced garlic – 2 tsps Honey – 1 ½ tbsps Broccoli – 24 oz Chopped red onion – 1 cup Black pepper – ¼ tsp Grated red cabbage – 2 cups Golden raisins or apricots – ⅓ cup Sliced scallions – ½ cup Drained sauerkraut – ⅓ cup Method: Canola oil, honey, miso paste, yogurt, garlic, vinegar, and pepper are mixed in a bowl and kept aside. Cut or grate the broccoli, to make it suitable for the salad. Make sure to sustain the stalk. Broccoli, red onion, cabbage, raisins, scallions, and sauerkraut are stirred together in the serving bowl. Next, the miso paste mixture is added and the salad is tossed for the paste to have an even spread. Wait for 10-12 minutes before serving the salad. Grilled Caesar salad with sourdough breadcrumbs Ingredients: Drained chickpeas – 1 cup Greek yogurt – half cup Lemon juice – 2 tbsps Sourdough bread crumbs – 2 cups Salt – 1 tsp Olive oil – 4 tsp Paprika – ¼ tsp Clove garlic – 1Dijon mustard – 1 tsp Anchovy paste – ½ tsp Worcestershire sauce – 1 tsp Romaine hearts – 2Black pepper – ¼ tsp Grated parmesan cheese – 1 ounce Method: Toss the bread crumbs with salt, paprika, and oil before spreading chickpeas on either side. Bake the crumbs. Mustard, yogurt, Worcestershire, anchovy paste, lime juice, garlic, pepper, and salt are whisked in a bowl, along with water. Lettuces are grilled until they’re charred. Brush the romaine halves with olive oil. Next, add the breadcrumbs and chickpeas to the lettuce leaves. Parmesan cheese and caesar are added on top, before serving. You can even add a slice of grilled chicken or fish to make this into a complete meal. Conclusion Having items from the synbiotic foods list mentioned above can benefit your gut immensely and reduce diseases and infections. If the bacteria that help in digestion are taken care of, the chances of illnesses would decrease considerably. Now that you’re aware of synbiotic products, make your synbiotic meal right now! Also, read: Coconut Milk: 3 Ways To Add It To Your Diet!