What are prebiotics and probiotics?
Missing my miso like Chico? Nothing can beat a good bowl of miso soup this time of year in the chilly, windy city of Chicago! As an integrative health coach, I try to focus on getting a relevant dose of FOOD prebiotic and probiotics on a weekly basis. Some friends of mine thought you could only find probiotics by the billions in pill form. Like many people, I did not realize that the stomach acids will kill off most of these good billion-level microorganisms in the upper small intestines, diminishing its digestive benefits. However, there is good news. Most people do not know that you can find these microorganisms in select real foods from your grocer.
Prebiotics are fibers and natural sugars that support the good bacteria in the gut. Probiotics are simply healthful bacteria or yeasts. Both are essential for good digestive health! For more medical research on prebiotics, click here. https://www.medicalnewstoday.com/articles/323214
Here are my favorite easy, accessible prebiotic foods.
- Oat is natural grain that contain large amounts of beta-glucans, a type of soluble fiber that forms a thick, gel-like solution in the gut. It’s gut-friendly gel that will increase the growth of good bacteria in the digestive tract.
- Bananas are composed of a type of carbohydrate called fructooligosaccharides (FOS). Its non-digestible so it has little effect on blood sugar levels. FOS can travel through the small intestine to the colon where they support the growth of healthy bacteria in the digestive tract.
- Lentils are prebiotic fiber with the galactooligosaccharides family. This promotes the production of short-chain fatty acids. These fatty acids are the main nutrient source for the cells in your colon. It promotes better metabolism, improved digestive health and reduced inflammation.
- Onions are prebiotics too. Inulin accounts for 10% of the total fiber content of onions. Onions are also considered powerful antioxidants. However, prebiotics are a type of dietary fiber that feed the friendly bacteria in your gut.
Here are my favorite go-to probiotic foods.
- Miso Soup – I love this brothy, asian-inspired soup so much. You can find this healthy soup in dried form in most grocery stores. It is also served in most asian restaurants worldwide. See top photo.
- Kombucha – I prefer this variety of probiotic in Mango or Ginger flavor. You can find this in more health food stores. This fizzy liquid contains a very low level of alcohol and caffeine. Keep away from children.
- Fermented Pickles – My kids love pickles or fermented cucumbers. The added saltiness is an added must-have after long workouts or runs.
- Probiotic Powder – I love Orenda’s EAZE in pill form. This gut helper has probiotic, prebiotics and enzymes combined in one pill. This is highly recommended by me and Dr. Vesna if you are not sure what to take ,or you are apprehensive about trying new foods, or super busy. Click here to order.
This comprehensive list of gut supportive foods is listed in my detox book. Go to https://denadodd.com to purchase. If you have more health questions, please do not hesitate to email me at firstname.lastname@example.org.