AIIMS-trained gastroenterologist shares probiotic and prebiotic cheat sheet for healthy gut

Probiotic foods contain beneficial bacteria for the gut microbiome while prebiotic fibres act as fuel for these microbes. Dr Sethi shares foods rich in these.

Published on: Jan 25, 2026 2:54 PM IST

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A healthy gut depends not just on adding probiotics, but also on feeding them the right fuel. While probiotics introduce beneficial bacteria into the digestive system, prebiotic soluble fibres help those microbes thrive, multiply and do their job effectively. Many everyday foods naturally contain this powerful combination, making gut health support far more accessible than it seems.

Read more to discover which foods contain the most powerful prebiotics and probiotics. (Unsplash)

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Dr Saurabh Sethi, a California-based gastroenterologist trained at AIIMS, Harvard and Stanford Universities, has shared a probiotic and prebiotic cheat sheet, highlighting the foods that deliver the most powerful combination of beneficial probiotics and gut-nourishing prebiotic fibres. In an Instagram video shared on January 24, the gastroenterologist states, “Let’s break down the different types of prebiotics and probiotics and which common food items naturally contain them.”

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A post shared by Saurabh Sethi MD MPH | Gastroenterologist (@doctor.sethi)

Chia seeds

According to Dr Sethi, chia seeds are one of the richest sources of gel-forming prebiotic fibres, making them particularly effective for supporting gut health.

Slightly green bananas

Bananas are at their most fibre-rich when they are slightly green, as they contain higher levels of gut-feeding resistant starch - a form of fibre that, Dr Sethi highlights, the gut microbiome particularly thrives on.

Apples

According to the gastroenterologist, apples are rich in soluble prebiotic fibres, particularly pectin, which improves digestive health and glycemic control.

Oats

The gastroenterologist points out, “You get the most beta-glucan rich soluble fibre from oats.”

Chickpeas

Dr Sethi highlights that chickpeas are loaded with probiotics that support the production of butyrate, a short-chain fatty acid produced by the bacterial fermentation of dietary fibres.

Kefir

Kefir is one of the most powerful probiotic foods, often considered more potent than buttermilk, with Dr Sethi highlighting that it contains an exceptionally diverse range of probiotic strains.

Kimchi

Kimchi, the Korean staple made from fermented vegetables, offers one of the most potent fermented probiotic boosts, according to Dr Sethi.

Sauerkraut

According to Dr Sethi, “You get the most digestion supporting probiotics from sauerkraut.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

ABOUT THE AUTHOR
Eshana Saha
Eshana Saha is a fresh face in lifestyle and cultural journalism, bringing a refined, multidisciplinary perspective to the intersection of entertainment, fashion and holistic wellbeing. With less than a year of professional experience, she has quickly adapted to high-pressure editorial environments and currently works full-time with HT Media. Prior to this, she interned for nearly six months with Hindustan Times’ entertainment and lifestyle vertical, where she gained hands-on experience in digital reporting, trend analysis and editorial storytelling. Based in New Delhi, Eshana specialises in comprehensive coverage of major cultural moments — from international film press tours to the curated aesthetics of global fashion showcases, award shows and music-centred events. She holds a Bachelor’s degree in English from St Xavier’s University, Kolkata, and a Master’s degree in English from the University of Delhi, equipping her with a strong academic foundation and a keen ability to deconstruct complex cultural trends into clear, high-impact narratives. Beyond the red carpet, Eshana has developed a growing focus on health and wellbeing reporting. She bridges the gap between celebrity-driven trends and practical, evidence-informed lifestyle advice, ensuring her work remains both aspirational and grounded in editorial rigour. She has extensively covered the health implications of Delhi’s air pollution crisis, while also playing a key role in amplifying expert-led insights on women’s health and mental wellbeing, helping translate complex medical perspectives into informed, impactful public awareness. An artist at heart, she explores multiple creative forms — from visual arts and music to culinary experiments — and brings a creative’s eye for nuance, texture and detail to every story. Whether analysing runway dynamics or examining emerging wellness movements, she remains committed to accuracy and the highest standards of contemporary journalistic ethics.Read More

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