Pre and Probiotic Foods for Your Gut –(Not just yogurt!)
Probiotics are the good bacteria in the gut that improves digestion — these are living bacteria. However, probiotics needs food to survive. Consuming a limited amount of prebiotics, which are non-living, act as food to probiotics and facilitate the growth of good bacteria. Unlike probiotics, that are affected by heat, stomach acids or die with time, prebiotics are not affected by either heat or enzymes.
A standout amongst the most recent noteworthy health discoveries is how much our gut microbiome impacts our wellbeing. Yet, with regards to developing great gut microbes, you have a lot of delightful probiotic choices to browse.
Cold potatoes—that is, potatoes that have been washed, cooked, and cooled—are a standout amongst the best sources of resistant starch. Resistant starch is a prebiotic, a sort of indigestible carbs that acts like food for gut microorganisms, urging the great bugs to develop and prosper. While resistant starch has numerous health advantages, one of its most favourable aspects is its capacity to increase insulin sensitivity, helping individuals decrease diabetes risk and even aid in weight loss.
Consider kefir yogurt's tangier yet progressively amazing cousin. The beverage is made by seeding milk with kefir "grains," which are little packages of yeast and microorganisms, and giving it a chance to sit. After some time the grains mature the milk, delivering a tart beverage brimming with good bacteria for your gut, which makes it the best probiotic foods you can eat!
A recent report found that kefir can help diminish gastrointestinal issues and allergies and may even positively affect heart wellbeing. However, in any case: Many commercial kefir drinks contain high measures of added sugar, which feeds bad organisms in your gut, so ensure you read the food label and the ingredient list.
Many people maintain a safe distance from green bananas, yet there's good news for individuals who like them completely ripe. Green bananas are a rich source of prebiotics, especially resistant starch. They likewise have a healthy portion of both soluble and insoluble fiber, vitamins, and minerals.
This combo provides a great meal to gut bacteria and helps protects your heart and bones. If your having trouble with the taste, try taking them in boiled form or grind them to make green banana flour and use it instead of the regular flour.
Try not to give the name a chance to toss you—this Korean dish isn't just tasty but loaded with healthy benefits. Kimchi is made by aging vegetables with probiotic lactic acid bacteria, which gives it an increase in healthy bacteria, similar to yogurt.
Besides, since it's produced using cruciferous veggies like bok choy and with spices like garlic and peppers, it gives a super portion of nutrients, fiber, and cancer prevention agents. One study found that kimchi helps protect against cancer, obesity, and constipation while lowering cholesterol, boosting brain and immune function, and even providing some anti-aging benefits.
Sauerkraut is kimchi's German cousin. Not only is sauerkraut good for your gut, it’s good for your taste buds too. It’s tangy-tart flavour is the perfect companion for salads and more. Eating just a spoonful or two before a meal increases saliva production, decreases stomach pH and activates certain digestive enzymes so you digest your food better.
A study done by the College of William and Mary found that eating an everyday serving of sauerkraut helped altogether diminish social nervousness. The researchers think that it is because, 80 percent of the calming hormone serotonin is manufactured in our guts (not in our brains!) and the great microbes supported serotonin production
Good news! The microbes inside our GI tract can effectively ferment chocolate and even produce anti-inflamatory byproducts. These byproducts have been found to profit both the gut and also the heart.
A study published in the International Journal of Food Microbiology found that combining chocolate with probiotics magnified the benefits of both- gut and the good bacteria. The chocolate protected the bacteria as it passed through the stomach, making sure it was absorbed in the small intestine, while the bacteria helped the body properly digest the chocolate, enabling it to extract all the micronutrients and antioxidants from it.
Search for dark chocolate with atleast 70% cacao content.
Hope these points help you to keep your gut healthy. Unlock the power of food to heal your body, prevent disease & achieve optimal health!