Yogurt selections labeled with live or active cultures contain strains of bacteria like lactobacillus and bifidobacteria, says Amanda Foti, registered dietician for Selvera Wellness. These probiotics, which are also found in sauerkraut and kombucha, can enhance your bowel movements and help you maintain a healthy digestive system. Foti recommends incorporating a serving of yogurt with live cultures into your breakfast routine, adding fresh fruit like banana, which contains prebiotics. Just make sure that you're not getting a brand that has a ton of added sugar in it.
Onions may make you cry on the outside, but on the inside (of your intestines) it’s a different story. The allium family includes garlic, onion, leeks, chives, and scallions, and all are rich in prebiotics -- or carbohydrates that serve as food for probiotics, Foti says. Dicing these additives and tossing them into a salad, rice, or pasta dish is an easy and tasty way to consume prebiotics and keep your digestive tract happy.
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Erin Kelly is a writer, runner, and triathlete living in New York City. She’ll take this as a sign to celebrate Oktoberfest every month. You can follower her on Twitter at @erinkellysays.