We’ve heard about the importance of probiotics supporting gut health and the microbiome. That is because the bacteria in our digestive tract have an immense influence on our our body composition, immune function and even emotional health. A weak or unhealthy digestive tract, can leave you overweight, feeling sick, and depressed regardless of how perfect the rest of your diet and lifestyle is. But what is a prebiotic?
We now know that prebiotics are very important because they feed the probiotics and are required for them to live. Optimal amounts of prebiotics will allow your microbiome to thrive. This is becajse our microbiome converts prebiotics into important vitamins that are highly-bioavailable nutrients for us. Increasing the amount of high-quality prebiotics in your diet is one of the best ways we have to increase the nutrients available to your body Some health practitioners feel that is the single most important thing you can do to maintain your wellness. There are three main types of prebiotics: resistant startches, soluble fiber, and insoluble fiber. Let’s explore the types of foods that are prebiotics.
Green Plantains and Green Bananas
Green plantains and green bananas are one of the riches food based sources of prebiotic resistant starches. A resistant starch is not digested in the small intestine. Your healthy bacteria processes it, creating beneficial molecules that promote balanced blood sugar and a healthy microbiome. In other words, when you eat resistant starch, it “resists” digestion and does not spike blood sugar or insulin.
Psyllium Husk Powder
If you’ve looked at the ingredients in commonly sold cleanses, you’ve undoubtedly encountered psyllium husk powder. That is because it is unmatched in its ability to remove toxic stagnant matter and parasites from the walls of the digestive tract. Psyllium is also an excellent source of prebiotic soluble fiber.
Flax Seeds and Chia Seeds
One of the reasons chia seeds are so popular now is because they provide more protein than most plant foods and they contain more calcium than milk provides. They are also an excellent source of anti-inflammatory omega-3 fats which are know for their contribution to glowing skin and mental clarity. Just one ounce of chia seeds packs a whopping 10 grams of insoluble fiber that will feed friendly gut bacteria and ferment into short-chain fatty acids to support gut health.
We’ve long known about the benefits of flax seeds due to the omega-3 fats they contain. But they also contain insoluble dietary fiber, and essential vitamins and minerals. They are also thought to have powerful, anti-cancer properties and contain hormone-balancing phytonutrients called lignans. And did you know that ground flaxseed is an easy way to ease constipation.
Peas and Lentils
Peas and lentils are two of the highest soluble fiber containing foods. The soluble fiber found in them slows down digestion by attracting water and forming a gel-like substance. It helps with weight loss because it slows the process of food emptying from your stomach and makes you feel full for longer after eating. We’ve all heard that a diet high in fiber is good for us. One reason is that a high-fiber diet generally decreases food intake overall and can contribute to a lower body weight. But there might be other benefits of fiber for weight loss too, such as decreasing absorption of toxins and altering secretion of gut hormones. Split peas and lentils are high in protein and are part of the edible fruits of pulse crops. Pulses derive their name from the Latin puls, meaning thick soup. Split peas and lentils both provide hearty alternatives to meat-based meals.
Raw Chicory Root
Raw chicory root is one of the best prebiotic food sources around. It is nearly 65% fiber by weight. It is a popular coffee substitute and has a smooth, creamy feeling in the mouth similar to fat. That makes it a great fat replacement in ice creams, margarines and dressings. Chicory root contains oligosaccharide-enriched inulin which is what makes it a prebiotic fiber. The inulin in chicory root is highly fermentable by the friendly bacteria in the gut. Chicory root is also thought to be an anti-inflammatory which is a huge benefit. It has been researched for other possible health benefits as well.
Did this help you? If so, I’d greatly appreciate it if you commented and/or share it on social media.
Email: sharonledwards@hotmail.com
Facebook: https://www.facebook.com/sharonledwardsbiz/