13 Prebiotic and Probiotic Foods to Transform Your Gut Health in 7 Days

5. Miso: Savory Fermented Soybean Paste

Miso lends deep umami satisfaction to broths, dressings, and marinades while supplying your gut with live beneficial cultures. This fermented soybean paste is a staple in Japanese cuisine, where it’s valued for supporting digestive harmony. The fermentation process involves the fungus Aspergillus oryzae, which helps transform soybeans into a flavorful, nutrient-rich paste teeming with probiotics. Scientific research shows miso can support microbial diversity and benefit gut health when used as part of a balanced diet. Stir a spoonful into warm water for a comforting soup base—but wait until the liquid is just warm, not boiling, to preserve its live cultures. Use miso in salad dressings, glazes, or even as a pop of flavor in grain bowls. Because miso can be salty, use moderate amounts and balance it with plenty of vegetables. With regular use, miso can gently boost your gut’s microbial community and add delightful depth to your meals, making it a practical and delicious prebiotic/probiotic bridge for this week’s gut health journey.

6. Tempeh: Protein-Rich Prebiotic-Plus-Probiotic

Tempeh is more than just a plant-based protein—it’s a double-duty gut booster. Made from fermented soybeans, tempeh provides both live microbial cultures and prebiotic fiber, making it a superstar for digestive health. The fermentation not only adds a nutty flavor but also leads to the growth of healthy bacteria that can benefit your microbiome. Scientific evidence shows tempeh consumption supports gut flora diversity and may make protein easier to digest, especially compared to non-fermented soybean products. Try tempeh in stir-fries, sandwiches, or salads, lightly sautéed or grilled for a satisfying bite. A half-cup serving is a great way to start incorporating it into your meals. Since tempeh’s texture is hearty, it works well as a meat replacement or simply as an extra addition to your favorite dishes. With every serving, you’re adding both fuel and new inhabitants for your gut’s ecosystem, helping your body feel just a little more balanced day by day—even in just one week.