Lesson 3: Probiotic Foods and Drinks

probiotic foods and drinks

how to incorporate probiotic foods & drinks

There isn’t an established guideline for how many probiotic foods to consume daily. It’s commonly suggested that you keep your probiotic intake under 20 billion CFUs daily. This includes any probiotic supplements, foods, and drinks. The probiotic content in cultured foods varies greatly. For reference, 1 cup of cultured vegetables such as sauerkraut has approx. 3 billion CFUs (colony forming units). 

  • The key is to start small: 1-3 tsp. of cultured vegetables with a meal or 1 oz. of your favorite probiotic liquid is a good place to start for kids.
  • Don’t be surprised by die off: As the bad guys (candida, pathogenic bacteria and parasites) die and leave the body they produce toxins. These toxins may cause minor symptoms such as digestive pain, gas, bloating, headaches, flu-like symptoms and skin eruptions.
  • As your body gets used to fermented foods and drinks, you can start to add 1 additional serving at a time.

how to sneak in gut healthy foods

Berries! Kids love berries. Purchase a variety of colored berries.

Make overnight oats: Don’t always cook your oats. Make your kids overnight oats. 

Have some meat-less days. Meatless Monday is the perfect opportunity to sneak in some fiber. A few easy meat substitutes would be quinoa burgers, quinoa stuffed sweet potatoes, or meat-less chili.

Make homemade green banana and strawberry ice cream. Blend 2 green bananas, 1 cup of frozen strawberries, 1 tablespoon of 100% pure maple syrup and ¼ teaspoon vanilla extract.

Power up your kid’s smoothies. Add flax, chia or hemp seeds, green powders or veggies.

Serve 1 tsp. of cultured veggies or yogurt with meals: Kids like the sour taste so give cultured veggies a try! You can also serve low-sugar yogurt with real cultures or add a probiotic powder to your child’s juice or smoothies.

Toss a few dandelion greens in with your child’s salad.