If I said probiotics, would you have any idea what I was talking about? Don’t worry you’re not alone. Probiotics and prebiotics have become buzzwords in recent times, but what are they, and why should you care about them?

Probiotics are living microorganisms in good bacteria that improve the health of your gut. They’re a great idea if you struggle with digestive issues, often have diarrhea, or have suffered with Irritable Bowel Syndrome, and they’ve also been rumored to have other benefits, such as better skin and better heart health.

While you can always take supplements, probiotics are actually available in a wide number of everyday foods. Some of the best include yogurt, pickles, buttermilk, and some types of cheese.

Prebiotics are different to probiotics, but also incredibly helpful for your health. These are the food of healthy microorganisms. Most prebiotics come in the form of soluble fibers that are metabolized by good gut microbes, and they also improve gut health, along with brain function and immune system stimulation.

If you’re looking for good sources of prebiotics, there are plenty of non-supplement options. Healthline recommends garlic and onion, leek, bananas, asparagus, apples, flaxseed, and seaweed, among others.

The great thing about prebiotics and probiotics is that they’re a simple way to improve your overall health. You don’t need to completely revamp your diet or start taking a handful of supplements, you can just add a few things to your regular meals. Here are our best tips for adding prebiotics and probiotics to your diet:

1 – Add Sauerkraut and pickles to your meals – you can put them on the side or incorporate them – it’s up to you, just don’t overthink it!

2 – Make yogurt based sauces and dips – skip the store-bought stuff, you can make your own healthier and cheaper sauces. One of our favorites is this yogurt and za’atar dip from Bon Appetit.

3 – Infuse oils with garlic and chili – this honestly couldn’t be much easier than it sounds, and it’s a simple way to add flavor to meals.

4 – Eat asparagus instead of broccoli every now and then – we love broccoli as much as the next guy, especially when it’s roasted, but don’t be afraid to swap it out once in a while. You can saute asparagus in the morning for breakfast, steam it, or blanch it and add it to crisp salads.

Look for recipes in the Lifesum app with these ingredients – there are a ton to inspire, and they’re not hard to make.

Femi A-Williams is a health and fitness convert trying to reconcile a healthy lifestyle and a happy food life. She is 80% whole grain and 20% donut.

All posts by Femi A-Williams