Prebiotics & Probiotics
You've probably heard of prebiotics and probiotics, but do you know about their health benefits?
What are prebiotics?
Prebiotics are natural, non-digestible dietary fibers that feed and promote the growth of the “good” bacteria in your gut - by producing nutrients called short-chain fatty acids. Those improve gastrointestinal health and while being absorbed into the bloodstream, they enhance metabolic health and potentially increase calcium absorption.
Prebiotics include fructooligosaccharides, such as inulin and galactooligosaccharides. However, rather than focusing on those long words, you could start by adding prebiotics to your diet by eating more bananas, onions, garlic, leeks, asparagus, artichokes, soybeans and whole-wheat grains.
Make note that some of the fiber content of these foods may be altered during cooking, so try to consume them raw rather than cooked to benefit more out of them; unless you are intolerant to their uncooked form.
What are probiotics?
Probiotics are the “good” bacteria or live microorganisms just like the ones found in the intestine. They help repopulate and balance the intestinal gut flora, boost the immunity and improve the health of the GI tract. For that reason, probiotics have been used for treating the symptoms of irritable bowel syndrome like bloating, flatulence, cramps and bouts of diarrhea and/or constipation.
You could include fermented dairy products which contain live cultures (bifidobacteria and lactobacilli) including yogurt, kefir and aged cheeses. Another source would be non-dairy products including kimchi, sauerkraut, miso, tempeh and cultured non-dairy yogurts.
Combinations:
Products that combine both prebiotics and probiotics are symbiotic, examples of those would be banana on yogurt or asparagus with tempeh.
Prebiotics and probiotics work together in synergy to restore and improve the GI tract health, but they also promote cardiovascular and brain health.
As a matter of fact, studies have shown that when people take probiotics’ supplements, their anxiety levels, perception of stress, and mental outlook improve; compared with people who did not take probiotics.
Some studies even suggest that probiotics might lead to better-looking skin.
In addition, although there are available dietary supplements of prebiotics and probiotics; you can definitely incorporate them from natural everyday ingredients as mentioned previously.
Therefore, here is a complete list of the foods containing high amounts of prebiotics and probiotics for you to choose from, mix and enjoy:
Prebiotic Food
Wheat Bran
Dandelion Greens
Jerusalem Artichoke
Garlic
Onions
Leeks
Asparagus
Bananas
Barley
Oats
Apples
Cocoa
Flaxseeds
Seaweed
Roots:
Chicory Root
Yacon Root
Burdock Root
Jicama Root
Konjac Root
Probiotic Foods
Yogurt
Kefir (the highest in Probiotics)
Sauerkraut
Tempeh
Kimchi
Miso
Kombucha
Traditional Buttermilk
Pickles
Natto
Some fermented cheeses with live cultures:
Gouda
Mozzarella
Cheddar
Cottage cheese
Cocoa
Flaxseeds
Seaweed
To conclude, prebiotics and probiotics provide improvement of overall health and wellbeing if you integrate them into your dietary habits.
Stéphanie