If you finally have the terms probiotic and prebiotic under your belt, get ready because it’s time to add another – synbiotics. Synbiotics are a mixture of prebiotics and probiotics consumed either as food or dietary supplements. For a quick review, probiotics add live beneficial microorganisms straight to your gut. That means Lactobacillus, Bifidobacterium, Saccharomyces, and others. Prebiotics are what the beneficial flora in your gut use as a food source. That includes inulin, fructooligosaccharides, xylooligosaccharides, and beta glucans. Together, they’re a powerful combination to support gut health.

Your first option is to go with a supplement that has both prebiotic fibers and probiotic microorganisms. But it’s also important to take a synbiotic approach to your diet. It means that you’re getting foods that are high in fiber, with lots of plant-based options. Here’s a look at five fantastic synbiotic pairings that are perfect for nourishing your gut and encouraging a diversity of microbes.

Yogurt, blueberries, and slightly unripe bananas.

A delicious breakfast or an after-dinner treat, yogurt commonly contains two strains of probiotics, Lactobacillus bulgaricus and Streptococcus thermophilus. It’s also a rich source of calcium, vitamins, and can contain high amounts of protein. Blueberries and unripe bananas are both prebiotics, the first from phenolic acids, and the second from undigestible carbohydrates. For an extra kick, add raspberries to amp up the fiber content. Make sure to read labels – flavored yogurts often contain high amounts of added sugar. Choose plain to keep your sugar intake at the right levels.

Olives with garlic.

Olives are one of those foods that are meant for snacking. They’re bite sized with the perfect amount of umami to make them extra satisfying. Because olives are fermented, they are a probiotic food, and a rich source of Lactobacillus. And who would turn down adding garlic to this treat. Garlic is a prebiotic that helps to nourish Bifidobacterium. Keep in mind that too much heat can neutralize garlic’s prebiotic properties, so a quick sauté (30-60 seconds is all you need) is best. If you love raw garlic, even better! Mince some garlic onto your green olives for a Mediterranean nosh.

Peas and quinoa.

Peas are one of those foods that no one can decide on. Are they vegetables, carbohydrates, or proteins? They’re all the above, with four grams of fiber and four grams of protein in a half cup, as well as an excellent source of Vitamins A, C, and folate. Although typically paired with rice, try them out with protein rich quinoa. The polysaccharides in quinoa make this pseudocereal prebiotic, specifically a food source for Bifidobacterium. Together, peas and quinoa provide 9 grams of fiber and twelve grams of protein.

Raw cheese and flaxseed bread.

Raw cheese is made from unpasteurized cow or goat’s milk. Since it’s not subject to pasteurization, the beneficial microorganisms stay active. Gouda, provolone, Swiss, and cheddar are all rich in probiotics. And even though you may be heading for a baguette, swap it out for a whole grain bread with flax seeds. The seeds are not only prebiotic, but they are high in omega-3 fatty acids and lignans, which may help to improve lipid profiles.

Apples with oatmeal.

Apples do double duty both as a prebiotic and probiotic. One apple contains about 100 million microorganisms, providing the most diverse profile of any supplement or food out there. Organic apples tend to have a higher probiotic profile, specifically Lactobacilli. These crunch sweet treats are also prebiotic, from the pectin in the fruit. Oatmeal gives it an even bigger prebiotic boost, with the beta glucans helping beneficial microorganisms to thrive. Oats also feed Akkermansia muciniphilia, a probiotic organism currently being researched for its effects on metabolism.