Do you suffer from food sensitivities or allergies?

Do you suffer from food sensitivities or allergies? 
Food sensitivities are not caused by foods we eat they are a digestive issue due to lack of enzymes and/or good bacteria in our digestive tract.  We don’t  know what strains of good bacteria any one person is missing, but we do know that different strains can help us digest different foods.  For example, lactose intolerance is due to a deficiency in an intestinal enzyme and lack of the good bacteria that helps break down lactose. 

Recent science has established that the health of our microbiome, especially the organisms that live in our gastro intestinal tract, is directly linked to our broader well-being.  To improve the health of our gut eco system, many of us consume probiotics: living bacteria found in supplements or fermented foods such as yogurt, sourdough bread, kimchi and sauerkraut.   Fermentation is an ancient preservation technique that turns simple foods into super foods and are loaded with good bacteria which helps the gastrointestinal system function properly.   

Although eating fermented foods are excellent for gut health, eating them alone is not enough, we need to include prebiotic food sources into our diets.  

In order for probiotics to do their job and flourish, they need a steady supply of fuel. That fuel comes in the form of a type of soluble fiber known as a prebiotic. The two most widely tested prebiotics have tongue-twister names: fructooligosaccharides (FOS for short) and galactooligosaccharides (or GOS).  Ideally, you’ll take a combination of both prebiotics and probiotics.  Together the duo contributes to a balanced gut ecosystem that can improve nutrient absorption and help move matter through the digestive system.


Probiotics-Rich-Foods – Fermented foods that naturally contain probiotics – good bacteria

  • Yogurt
  • Kimchi
  • Sauerkraut
  • Miso
  • Sourdough bread
  • Kombucha
  • Brined Pickles & Olives
  • Pickled Beets and Turnips

Prebiotic-Rich Foods – That contain resistant starch and fibre to feed the good bacteria

  • Berries
  • Apples
  • Bananas


  • Tomatoes
  • Jerusalem Artichokes
  • Onions
  • Chicory
  • Greens (especially dandelion greens)
  • Asparagus
  • Fennel
  • Garlic
  • Leeks
  • Avocado 
Whole Grains
  • Oats (rolled or steel cut)
  • Barley
  • Flaxseeds
  • Wheat
  • Lentils
  • Kidney beans
  • Chickpeas
  • Navy beans
  • White beans
  • Black beans
  • Almonds
  • Pistachios 
  • Chia seeds
  • Hemp seeds











The key to boosting your good bacteria is variety, include foods from both probiotic and prebiotic foods, different foods feed different strains.  The more diversity there is, the healthier we will be.