Table 1.

Natural foods containing high content of prebiotics (such as fibers, oligosaccharides) or probiotics (such as bifidobacterial and lactobacillus).

Food Group (and their associated nutrients)	Specific Food to Consume
Whole grains (fibers, oligosaccharides, minerals, and vitamins)	whole wheat, barley, brown rice
Vegetables and fruits (fibers, oligosaccharides, and vitamins A, B, C, D, E, K)	most leafy vegetables, legumes, mushrooms, and fruits
Plant-based protein (soluble fibers and amino acids)	beans, tofu, chickpeas, lentils, nuts
Fiber-fortified food (oligosaccharides)	cereals, breads, drinks, supplements
Fermented dairy (bifidobacterial and lactobacillus)	yogurt, kefir, sweet acidophilus milk, buttermilk; cheese: cheddar, Gouda, mozzarella, and cottage
Fermented beans or vegetables (lactobacillus)	miso, sauerkraut, sour pickles soybeans (tempeh)