You've heard a lot about probiotics by now, and you've probably heard about prebiotics too. The trend has been booming. You have an idea that you should eat both regularly, but how do you easily fit more into your day?   Before we jump in, let's review what prebiotics and probiotics are, their individual benefits as well as their combined power, how often you need to eat them, and where to find them.

First, let’s start with the basics.


What is a prebiotic? What is a probiotic?

Your body thrives off of the delicate balance between good and bad bacteria in your gut. It sounds odd to say that having bad bacteria in your body is actually good, but it’s true. Now keep in mind, the good bacteria heavily outweigh the bad in a healthy gut, almost 9 to 1. So the role of good bacteria is even more important than you might have realized. You want to protect those good bacteria and feed them to help fight and keep the bad bacteria from multiplying or taking over. One of the most effective ways to do this is by stacking your diet with foods that contain prebiotics and probiotics.

How to Eat More Prebiotic and Probiotic Foods

Probiotics are the good bacteria and prebiotics are the food needed to feed the good bacteria in your body. Prebiotics help to create and strengthen a healthy environment in your gut for the good bacteria to thrive, keeping the bad bacteria at manageable levels. Prebiotics are in essence the fuel, or a carbohydrate, for the good bacteria in your system. These fibers can be found naturally in foods like bananas, onions, oats, and apples to name a few, or they can be taken as a supplement. Probiotics can be found in foods like yogurt, miso, kombucha, or other foods that have been enriched with probiotics.

Something to keep in mind - If you are an overproducer of bacteria (medically diagnosed) then eating foods heavy in prebiotics or probiotics would likely not be recommended. You don’t want to add more bacteria or provide additional food for said bacteria, into your system if it is already overwhelmed. And remember, before starting any particular health regime or diet, it’s always important to contact your doctor.


Prebiotic and Probiotic Health Benefits

Gut health is widely understood as one of the main and most important reasons to consume foods rich in probiotics and prebiotics because of the direct correlation between your gut functions and that of your immune system. By empowering the good bacteria in your gut to flourish, your body has a better chance of fighting off the bad to maintain that necessary balance.

In addition to good gut health, probiotics also help to improve your mental health, lower blood pressure, and aid in weight loss. Prebiotics benefit more than just gut health too. They are known to aid in weight loss, help to normalize blood sugar and increase your bone health.

OK, we're convinced! Now, let's get into the 'how'.

How to Eat More Prebiotic and Probiotic Foods

How often do you need to replenish your prebiotics and probiotics?

It’s easy to get both probiotics and prebiotics into your diet daily by choosing foods rich in both ingredients. The International Scientific Association of Probiotics and Prebiotics (ISAPP) suggested that you get at least 5g of Prebiotics a day, sometimes needing up to 15g. More scientific research is needed to determine a suggested amount of probiotics, but in general, is it best to keep a healthy diet that includes high-quality natural fiber sources and those that contain probiotics.

In addition to the general guidance of making probiotics and prebiotics part of your regular balanced diet, there are a few suggested times you might especially want to consider incorporating those foods into your diet.

  1. Are you being treated for an infection with antibiotics? “Antibiotics are generally administered to kill specific microorganisms; however, since most antibiotics have a wide range of effects, they also affect related microorganisms. These effects are imprinted in the intestinal environment for several months after discontinuation of the dosing” as described in a study published by the National Institute of Health. It can be highly beneficial to take a daily probiotic for the duration of your antibiotics and a few days after.
  1. Cold and Flu Season is a great time to up your intake. Boosting your body’s immune system allows for your body to have a stronger immune response to help fight off the bad bacteria and maintain that healthy balance. Adding a probiotic to your diet can help in providing your body with good bacteria while taking a prebiotic will provide the fuel that good bacteria need to thrive.
  1. Travel can take a toll on your body. You are often exposed to more germs by touching surfaces in highly trafficked areas and sharing the air space with potentially sick travelers. Boosting your immune system before, during, and after travels can help to fight off any potential germs you may come into contact with.
  1. When your body becomes overwhelmed with circumstances outside of its ability to cope, your immune system can start to suffer. According to an article published by the Cleveland Clinic “stress decreases the body’s lymphocytes — the white blood cells that help fight off infection.” Therefore eating foods rich with natural prebiotics and probiotics can positively impact your body’s ability to handle its response to stress.


What if you're having GI symptoms?

Sometimes as a result of an insufficient diet, you might find that you experience symptoms that could point to a need for more probiotics and prebiotics. There are several indicators to an unhealthy gut that you may not be aware of, so here are some examples of symptoms to look out for:

  1. Bloating, gas, diarrhea
  2. Food sensitivities
  3. Bad breathe
  4. Skin problems
  5. Sugar cravings
  6. Mood swings, anxiety, depression

If you’re experiencing any of the above symptoms, you might want to consider increasing your fiber intake and decreasing sugars and fats. Plus, incorporating foods rich with prebiotics and probiotics into your diet might be just what your body needs. For more details on how the digestive system functions, the work it does for your body, and the importance of adding fiber into your diet, check out the following articleWhy You Need To Eat More Fiber ASAP.”  That said, if you're concerned about any of these symptoms you should definitely consult your doctor.


How To Eat More Probiotics and Prebiotics

There are a lot of wonderful, healthy food options rich with natural prebiotics and probiotics that you can incorporate into your diet. In fact, you might already eat some of these foods without realizing their full health benefit. While studies are still needed to understand and determine the exact amount of prebiotics and probiotics needed or recommended to take daily (there are loose suggestions, as detailed earlier), it’s good to incorporate one or more of these foods into your diet regularly.

It is also important to note that the benefits of eating probiotic-rich foods can be compromised by outside factors. The bacteria in your microbiome, the probiotic, are delicate and intricate systems. Some of the top killers of probiotics are antibiotics, sugars, alcohol, stress, lack of sleep, and more. Eating foods rich in probiotics isn’t enough to ensure your body is fostering a healthy immune system and operating a productive digestive system. You need to also take a full body, holistic approach to your health that includes exercise and eliminating or decreasing stress, among other factors. As for prebiotics, it is important to increase your water intake if and when you’re eating foods with prebiotics, typically high-fiber foods. So to keep your digestive system moving, drink lots of water.


Prebiotic and Probiotic-Rich Foods and Snacks

How to Eat More Prebiotic and Probiotic Foods

Here are 10 Top Foods With Probiotics:

  1. Cottage Cheese
  2. Kimchi
  3. Sauerkraut
  4. Yogurt
  5. Miso
  6. Pickles
  7. Kombucha
  8. Apple-Cider Vinegar
  9. Tempeh
  10. Parmesan Cheese

Here are 10 great foods with prebiotics:

  1. Garlic
  2. Onions
  3. Asparagus
  4. Bananas
  5. Barley
  6. Oats
  7. Apples
  8. Cocoa
  9. Flaxseeds
  10. Wheat Bran

Eat them together to make it even easier to fit both probiotics and prebiotics into your daily diet.  Here are 5 great snack hacks to easily eat more probiotics and prebiotics.

How to Eat More Prebiotic and Probiotic Foods

Banana & Yogurt Parfait

A banana and yogurt parfait is a perfect marriage between two foods rich in both probiotics and prebiotics that you can get in one little snack. Layer yogurt and bananas in a glass dish or cup. For added protein or flavor, you can add a spoonful of nut butter! Mix it together and enjoy!

Miso + Leafy Green Soup

You can take a traditional miso broth, rich in probiotics, and add some delicious leafy greens to incorporate prebiotics. This light, healthy snack will keep you warm during the winter or in a cold office.

Truth Bars

These delicious snack bars are not only packed with prebiotics and probiotics but come in a variety of robust flavors that will surely satisfy your sweet tooth (with low sugar and Omega-3s too).

Pickled Veggie + Jicama Salad

You can make this to suit your taste buds! Choose any combination of pickled vegetables like beets, carrots, cauliflower, cabbage, and more and mix them with some freshly chopped jicama for a nice crunch. You’ll enjoy a delicious and healthy prebiotic and probiotic friendly snack!

Prebiotic and Probiotic Smoothies

Smoothies are an easy and delicious way to get prebiotics and probiotics into your diet. For four great smoothie recipes, click here.


Additional reading: 

For more information on probiotics and prebiotics, check out these articles and recipes:

“Why You Need To Eat More Fiber ASAP”

Peanut Butter Banana Probiotic Bread

Delicious Probiotic Pancakes

Peanut Butter and Jelly Protein Probiotic Energy Balls

Slim Down with Probiotic and Prebiotic Gut Healthy Meals

Prebiotic Foods: What are Prebiotics and 4 Easy Ways to Eat More of Them

What are Probiotics: Your Questions Answered


Here's to your health!

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Frequently Asked Questions

What are the key attributes of a Truth Bar?

Truth Bars are functional nutrition bars with many key attributes. They were the first bars with both prebiotics and probiotics; they are high in fiber (13-14g); low in sugar (4-5g); contain a full day's supply of Omega-3 from white chia seed (250mg); and are made from natural, real food ingredients with no fillers. They are gluten-free, kosher, non-GMO, soy-free and all 200 calories or less. Truth Bars contain premium, mostly organic ingredients such as organic extra virgin coconut in our coconut bars. Truth Bars come in both Vegan and Non-Vegan varieties. Best of all, Truth Bars continue to receive mostly five stars for great taste!

Questions About Prebiotics and Probiotics:

What is a probiotic?

Probiotics are good bacteria in your digestive system that help to keep your gut healthy and that make a beneficial contribution to your overall health.

What is a prebiotic?

Prebiotics are indigestible fibers that come mainly from certain plant foods that feed the good bacteria in your gut.

Why is it important to have both prebiotics and probiotics together?

Prebiotics feed the probiotics to help them thrive and work longer in your body. When combining a nurturing base of prebiotics in the belly, with a good dose of probiotics, a garden of flora blossoms and fills the gut with a balanced, healthy microbiome.

How much probiotic is in each Truth Bar?

1 Billion CFU's.

What is the strain of probiotic used in Truth Bars?

Lactobacillus sporogenes (bacillus coagulans). It is a stable Lactic Acid forming probiotic that has extensive studies of gut healing effects ranging across gastrointestinal issues, bloating, diarrhea and irritable bowel syndrome. This spore-producing bacteria remains dormant in the package and on grocery store shelves, but becomes activated once eaten.  This hardy bacteria strain has a protective shell that helps it survive the acid and bile in your stomach so that it can reach your intestines unharmed.  Once there, the low ph and moisture in your intestines allows it to activate and multiply rapidly.   This is especially true when it has prebiotics there to feed it.

Questions about ingredients:

How are Truth Bars sweetened?

In order to achieve a balance between sweetness and low sugar, Truth Bars are sweetened by a combination of natural sweeteners and real food ingredients.

How many grams of sugar do Truth Bars have?

The number of grams of sugar ranges from 4 grams per bar in the Chocolate Peanut Butter Crunch Bar to 5 grams per bar in the rest of the Truth Bar flavors.

Are Truth Bars Made With All-Natural Ingredients?

Yes. Truth Bars are made with 100% all-natural ingredients and contain no artificial flavors, no artificial colors, no artificial sweeteners, and no fillers. Truth Bar ingredients are also non-GMO.

Are Truth Bars Vegan?

Two Truth Bar flavors are vegan. Our Dark Chocolate Coconut and Chocolate Raspberry Coconut bars are both 100% Vegan. They're both rich in fiber and essential medium chain fatty acids that are easily digested, which makes them incredibly useful for a quick burst of energy.

Three of our Truth Bars are protein based (10g per bar) and non-vegan. Our Chocolate Almond Crunch, Mint Chocolate Chip and Chocolate Peanut Butter Crunch bars feature a Non-Vegan blend of brown rice protein, whey protein isolate and whey protein concentrate that supplies essential Amino Acids for a "complete" or "whole" source of protein.

Are Truth Bars 100% gluten free?

Yes. All Truth Bars are 100% gluten free.

Are Truth Bars soy free?

Yes. Though often found in chocolate, the specially formulated dark chocolate coating on all Truth Bars is completely free of soy. (the chocolate coating itself is also sugar free)

Are Truth Bars dairy and lactose free?

Truth Bar's vegan bars (Dark Chocolate Coconut and Chocolate Raspberry Coconut) are dairy and lactose free. Truth Bar's protein bars contain both Whey Protein Isolate and Whey Protein Concentrate.  These whey proteins contain a small percentage of lactose.

What about other allergens?

 If you have allergies, please read the food ingredients on the label carefully or talk to your nutritionist, allergist, or doctor about what is best for you. Also note that though not every Truth Bar contains these ingredients, they are made on equipment shared with peanuts, tree nuts, soy and dairy.

 Are Truth Bars kosher?

Yes. They are certified OU Kosher by the Orthodox Union. 

What is the source of Omega-3's?

Truth Bars contain Omega-3s from white chia seed.

Do Truth Bars contain MCT (medium chain triglyceride) Oil?

MCT Oil can be found in four of our bars: Chocolate Raspberry Coconut, Dark Chocolate Coconut, Mint Chocolate Chip, and Chocolate Almond Crunch.

Chocolate Peanut Butter Crunch contains no MCT oil.

 Where can I find a full list of ingredients?

You can find a full list of ingredients on each bar’s label and product page on The ingredients can be found by clicking the second tab on each product page.

Where can I find nutrition information?

Each bar’s nutrition facts can also be found on the product pages on Just click the third tab.

You can also find information on the ingredient page on that outlines key ingredients and their benefits.

Truth Bars & Popular Diets:

Are Truth Bars Keto Friendly?

Keto diets are very low in carbs, high in fat, ideally higher in fiber, and have some balanced amount of protein. The strictest Keto diets require very low to almost no carbs. Truth Bars would not be ideal for the strictest keto diet. But if you are looking for a snack option for a basic or moderate keto diet, Truth Bar's Chocolate Peanut Butter Crunch bar is a great choice -- high in fiber (13g), high in healthy fat (12g), moderate protein (10g) and relatively lower net carbs (6g).

How many Weight Watchers points does a Truth Bar have?

Truth Bars have approximately 8-9 points per bar.

Are Truth Bars Paleo Friendly?

Paleo diets in their strictest form include foods that hunter-gatherers would have eaten. This means no foods that were not available to them (like sugar, processed foods, artificial ingredients) and lots of fruits, grains and lean protein. Paleo diets also restrict grains, legumes and dairy. Truth Bars, while gluten-free and only containing real food ingredients, would not fit in the Paleo diet in its strictest form as they contain some sugar (4-5g).

Other Questions:

What is the shelf life of Truth Bars?

Truth Bars have a shelf life of 12 months from the date of production. We make our bars in small batches, which should ensure that our retailer's shelves are stocked with fresh bars when rotated correctly.

Do Truth Bars need to be refrigerated?

No. This type of probiotic is not in a live state on the shelf, it is activated only after it's eaten. For this reason, Truth Bars do not need to be refrigerated.

Questions about buying Truth Bars

 How do I find out if Truth Bars are sold in a store near me?

 You can use the Store Locator on to search by zip code, city or state to find a store near you.

 What if there aren't yet stores near me that carry Truth Bars?

 First, you can talk to your grocery store or health food store's manager and ask them to stock Truth Bars in their store. They can contact us directly and we can help. Meanwhile, Truth Bars can be purchased on and

 What is your return policy?

 100% satisfaction or your money back. You can reach out to us at and we will help.


 Please let us know if you have a question that is not listed above.
Simply write to us at or We are happy to answer any questions!