Plain Kefir with Banana
200 ml plain kefir with half a banana — 200 kcal, 10 g protein, and at least 10⁹ live cultures. Probiotics paired with prebiotic fibre in a two-ingredient, zero-prep snack.
200 ml of plain kefir with half a banana — 200 kcal, 10 g of protein, and at least 10⁹ live cultures — a two-ingredient snack that pairs probiotic bacteria with prebiotic fibre to feed the gut microbiome between meals.
Ingredients (1 serving)
- Plain kefir (full-fat or low-fat) — 200 ml
- Banana — ½ medium (60 g)
Macros per serving
- Calories: 200 kcal
- Protein: 10 g
- Fat: 5 g
- Carbs: 30 g
- Fiber: 2 g
Key micronutrients
- Probiotics: ≥10⁹ CFU (live active cultures — verify on label)
- Calcium: ~240 mg (~24% of daily value)
- Potassium: ~500 mg (~11% of daily value)
- Vitamin B12: ~0.8 µg (~33% of daily value)
Why it earns a spot in the rotation
- Synbiotic pairing. Kefir delivers live bacteria; banana's fructooligosaccharides and resistant starch act as prebiotic fuel for those bacteria. Consuming both together is a practical synbiotic approach that food-based research supports for gut-microbiome diversity.
- Broader strain diversity than yogurt. Kefir is fermented with a mixed culture of bacteria and yeast (20–30 strains in traditional versions versus 2 in most yogurts), which research associates with greater microbiome impact.
- Potassium from banana. Half a banana contributes roughly 11% of the daily potassium target — relevant for blood-pressure and fluid-balance goals.
- Zero preparation. Pour and peel. The snack takes under one minute and travels easily in any container.
Related protocols
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
