6 Delicious Synbiotic Food Recipes: A Combination of Prebiotics and Probiotics

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 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 grams
  • Coconut oil – 1 tbsp 
  • Chopped garlic – 5 
  • Chopped onion – 1 
  • Kidney beans – 420 grams 
  • Tomatoes – 400 grams 
  • Sea salt – one pinch
  • Chili 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 – 10-15
  • Kimchi – 1 tbsp 
  • Coconut oil – 1 tbsp 

Marination ingredients:

  • Rice vinegar – 1 tbsp 
  • Minced onions – 1 tbsp
  • Miso 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 – 1
  • Flaxseeds – 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 tbsp
  • Greek 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 – 1
  • Dijon mustard – 1 tsp 
  • Anchovy paste – ½ tsp 
  • Worcestershire sauce – 1 tsp 
  • Romaine hearts – 2
  • Black 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!

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