Gift #7: Nourish with Prebiotics and Probiotics
Step #7: Nourish with Prebiotics and Probiotics
You’ve crossed a powerful threshold. After clearing inflammatory foods and toxins in the first half of your journey, your body is now primed to rebuild. This step marks the beginning of the Nourish and Restore phase—where true healing begins from the inside out.
Now we focus on restoring your gut ecosystem with the two essential pillars of microbiome health: prebiotics and probiotics. By feeding and replenishing the beneficial bacteria that support digestion, immunity, and brain health, you’re laying the foundation for lasting vitality and deeper resilience—one nourishing choice at a time.
“Enlightenment, peace, and joy will not be granted by someone else. The well is within us, and if we dig deeply in the present moment, the water will spring forth.” ~Thich Nhat Hanh
Nourish Your Inner Ecosystem
Probiotics: Replenishing Your Inner Garden
Probiotics are live microorganisms—beneficial bacteria and yeasts—that support your health when consumed in the right amounts. You’ll find them naturally in fermented foods like sauerkraut, kimchi, yogurt, kefir, miso, and lacto-fermented vegetables, as well as in high-quality supplements. While most probiotic strains are transient (they don’t permanently colonize the gut), they still play a vital role in restoring balance.
Probiotics help regulate immune responses, lower inflammation, and crowd out harmful microbes. One of their most profound gifts is that they lower the pH of the intestines, creating an environment where your own native beneficial bacteria can thrive—but only if they’re well-fed. This is why pairing probiotics with prebiotic-rich foods is essential. It’s like planting seeds in a garden: they’ll only flourish with the right soil and nourishment.
Prebiotics: Feeding the Good Bacteria
Prebiotics are special types of dietary fibers and plant compounds that serve as food for the beneficial microbes already living in your gut. Unlike probiotics, prebiotics aren’t alive—but they’re just as essential. Found abundantly in foods like garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, oats, apples, bananas, and legumes, prebiotics help your microbiome bloom with diversity and resilience.
These indigestible fibers travel through your digestive tract to the colon, where they’re fermented by gut bacteria—producing short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate. These powerful compounds strengthen the gut lining, reduce inflammation, regulate metabolism, and support brain function. In essence, prebiotics help turn your gut into a healing ecosystem—one that supports you on every level, from immunity to emotional wellbeing.
Recipes from the Blog
How to Make Lacto-Fermented Vegetables
Lacto-fermented vegetables are cultured vegetables. You've probably heard of sauerkraut, kim chi, and sour dill pickles, right? These are all forms of lacto-fermentation. Many people use whey as a starter but it is not necessary as long as you use enough salt.
How to Make Lacto-Fermented Hot Sauce
Making your own lacto-fermented hot sauce is a wonderful way to naturally preserve your hot pepper garden harvest! Once fermented, the hot sauce should last for about 9 to 12 months in your refrigerator. Use this tangy and spicy hot sauce to top scrambled eggs, stir-fries, soups, and all types of Thai food!