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how prebiotics work

Wellness > Nutrition

I know you’ve heard all about probiotics, as probiotics can help with gut health, clear skin, healthy brain function and can keep your immunity strong and well. I’d love to introduce you to prebiotics!

Read more + see three of my fave prebiotic-filled recipes below!


By: Candice Kumai

Prebiotics are plant fibers that feed your good bacteria (think food for bacteria), and they are essential to your body’s health and wellness. Prebiotics help your good bacteria to flourish. It’s important to have a healthy balance of good bacteria in your beautiful body, and to make sure you are getting both pre and pro-bacteria along with your daily vitamins and protein.

Favorite prebiotic foods include: oats, bananas, dandelion greens, asparagus, flax seeds, chia seeds, edamame, avocado, raw garlic and onion.

Just as it’s important to focus on your health and daily meals, it’s essential to get a healthy serving of prebiotic foods on your plate every day to feed your probiotics and continue to keep them strong! I’ve selected a few of my favorite prebiotic recipes for you to try. Delish!


Serves 2


1 cup amaranth (gluten-free grain, naturally!) (or try rolled oats! YUM!)

1 cup coconut milk beverage or almond milk

2 cups water

¼ teaspoon sea salt

To Top:

1 cup mixed berries (I love blueberries, strawberries & blackberries)

1 tablespoon local, grade A honey or agave nectar

2 tablespoons almond butter, natural (optional) for protein!

2 tablespoons 0% Greek yogurt

flax seed meal


1- In a medium saucepan, boil the two cups water and 1 cup coconut milk beverage or almond milk. When water boils, pour in the amaranth and reduce heat to a light simmer and add ¼ teaspoon sea salt. Cook for approximately 20 minutes or until a porridge like consistency forms.

2- When the amaranth is all cooked through, pour into two bowls. Top with 1 tablespoon each of the almond butter, if using, yogurt and honey. Take your instagram photo, and then mix it all to eat! Top each bowl with your choice of mixed berries and almond/coconut milk if desired. Sprinkle with some flax seed meal! Enjoy for a delicious fiber and protein filled power breakfast this weekend!


1 1/2 cups almond milk
1/2 cup dandelion greens
2 cups baby spinach
1 frozen banana
3 dried dates, pitted
1 cup ice


1- Add ingredients into a blender and blend until smooth.



Serves 8, yields 2 cups


3 perfectly ripe avocados, halved and pitted, peeled and cubed
1/2 small red onion, finely diced
1 1/2 Tbsp reduced-sodium tamari soy sauce (yes, that’s my secret)
2 heaping scoops of 2% Greek yogurt (make sure it’s the good stuff)
juice of 1/2 lime
2-4 Tbsp fresh cilantro, finely chopped or whole leaves (optional)


1- Finely dice onion and cilantro. Place the avocados in a medium bowl. Using a fork, smash and stir the avocado, breaking it up into a chunky mass, leaving some avocado bits whole.

2- Add the lime juice, Greek yogurt and tamari and stir to combine. Top with wild arugula or cilantro, if using (you can even add those dandelion greens to get even more prebiotics!). Taste with a chip, and add more salt if needed. Serve up the party immediately! Yass! And share this recipe with a friend!

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