Four things everyone should know about prebiotics and probiotics.

Trillions. That’s how many microorganisms are inhabiting your gut right now, which is mostly a good thing. These bacteria play a vital role in digestion and health, but it’s important to help keep them in balance. Enter prebiotics and probiotics. You may have heard of them or even seen supplements for them, but who are they and what do they do? Here’s the short version.

Prebiotics are the food for probiotics

You may have heard of probiotics, but what about prebiotics? These non-digestible carbohydrates come from food or supplements and help fuel probiotics. They’re found naturally in foods such as asparagus, bananas, onions, garlic, apple skins, and beans, to name a few. When prebiotics reach the large colon, they start to ferment, thereby feeding all the good bacteria (probiotics) in your gut. That’s why you might hear experts say prebiotics are the food for probiotics.

Probiotics are the live beneficial bacteria

Probiotics are the live bacteria—the good guys—that naturally occur in some fermented foods and drinks, like yogurt, kimchi, kombucha, kefir, and fresh sauerkraut (not canned) and can be taken as supplements, such as Regular Girl. When ingested, they can help balance gut flora and may even boost immunity.

Prebiotics and probiotics rely on each other

Since prebiotics are the fuel for probiotics to thrive, you can see how they work together. Let’s take a banana with yogurt, for example. The prebiotics in a banana ferment in your colon to feed the beneficial bacteria from the yogurt.

Supplements may be an option for some

Products that contain both prebiotics and probiotics are called synbiotics. A serving of Regular Girl, for example, contains 5 grams of prebiotic fiber to help feed the eight billion active probiotics in the supplement. These types of supplements may be beneficial for people who do not consume enough prebiotic and probiotic foods.

Maple Spiked Chocolate Hummus with Flaky Sea Salt

Serves 6

Enjoy as a snack or dessert with sliced apple, strawberries, pretzels, or even pita chips.

All you need

• 15 oz canned chickpeas, drained (reserve liquid) and rinsed

• ¼ cup unsweetened cocoa or carob powder

• 3 Tbsp agave or maple syrup

• 3 Tbsp tahini paste (optional)

• 1.5 tsp vanilla or rum extract

• 6 Scoops regular girl prebiotic fiber powder

• 3-4 Tbsp liquid from canned chickpeas

• pinch sea salt flakes

All you do

1. Add all of the ingredients and a small pinch of salt to a food processor; process until smooth.

If necessary and 3-4 tablespoons of chickpea liquid to adjust the consistency. This will depend on how dry the beans are after draining can.

2. Serve in a bowl, drizzled with maple syrup and topped with cocoa powder and flaky salt.

Nutrition information (per serving): 115 calories, 2 g fat, 1 g saturated fat, 26 g carbohydrate, 10 g fiber, 7 g sugar, 5.5 g protein, 315 mg sodium.

This information is not intended as medical advice. Please consult a medical professional for individual advice.