Prebiotics vs. Probiotics


Prebiotics are foods that naturally stimulate the growth of bacteria within the gut. Often, we hear the word bacteria and automatically think this can’t be good, but in this case it’s actually what we want. There are so many benefits to having the right amount of good bacteria is our gut. Research has found it can actually support our immune system, reduce inflammation and aid in digestion just to name a few.

Probiotics are live microorganisms naturally found in some foods and in supplemental form. It’s important to keep in mind that all probiotic supplements are not the same. They vary by stains, quality, function and the amount of colony forming units (CFU’s). Different probiotic strains have different functions. Some are beneficial for digestive and immune health and some for women’s health. CFU’s are the amount of living microorganisms provided in a single serving or capsule depending on the product.

One of the best ways to improve the health of your gut and support your immune system is by incorporating a combination of pre and probiotics into your diet. Below is a list of prebiotic and probiotic foods, and some of my favorite supplements!

Prebiotic Foods = Promote Growth 

  • Artichokes
  • Tomatoes
  • Onions
  • Garlic
  • Asparagus
  • Dandelion Greens
  • Leeks
  • Strawberries
  • Raspberries
  • Blueberries
  • Blackberries
  • Bananas
  • Flax seed
  • Legumes

Probiotic Foods = Live Cultures 

  • Yogurt (Coconut Yogurt is a good dairy alternative)
  • Kefir (Non-Dairy Options available at most grocery stores)
  • Kimchi
  • Miso
  • Kombucha (Health Aid Ginger Lemon is my favorite!)
  • Kimchi
  • Pickles

Shop My Favorite Probiotic Supplements 

FloraMend Prime Probiotic- Immune & Gastrointestinal Support 

UltraFlora Womens- Feminine Health

Jarro-Dophilus Infant-Infant Formula 

Flora Bites- Chewable Probiotic for Children


XX- Lauren

Grapefruit & Turmeric Spritzer

Lifestyle, Nutrition

Grapefruit & Turmeric Spritzer
If you’re looking for a refreshing and healthy drink for yourself, family or party guests, you will love the Grapefruit Turmeric Spritzer. It’s one of my favorites and is perfect for brunches, baby or bridal showers. All you need is turmeric powder (I used Golden Turmeric ), fresh grapefruit juice and sparkling water.

Equal parts grapefruit juice and sparkling water + 1/2 tsp turmeric powder per cup of juice.
Single Serving
-1/2 cup Sparkling Water
-1/2 cup Grapefruit Juice (I use Whole Foods brand located in produce section of grocery store)
-1/2 tsp Turmeric Powder
Party of 12
-24 oz Sparkling water
-24 oz Grapefruit Juice
-1 tbs Turmeric Powder

1. Chill grapefruit juice and sparkling water for 4-6 hours before serving.
2. Combine grapefruit juice, sparkling water and turmeric powder in pitcher, beverage dispencer or glass.
3. Serve and enjoy!

Salt & Water Eat Beautiful Brunch

Beauty, Lifestyle, Nutrition

Salt & Water Eat Beautiful Brunch
Salt & Water is a beauty and wellness shop coming soon to the OKC area. I had so much fun designing the menu for the Salt & Water Eat Beautiful Brunch. It highlighted beauty foods that promote internal wellness and enhance natural beauty. We served southwest avocado toast made with detoxifying elements, arugula & fennel salad packed with vitamins to brighten the skin, hydrating blueberry & coconut parfaits and sparkling turmeric & grapefruit juice.

Salt & Water Concept: Salt & Water-@chelseyann
Table Design: Britta Newton-Tarron-@brittanewtontarron
Photography: Melissa Marshall-@melissamarshallx

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