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Amy Myers, MD is an active physician of medicine, trained and certified by the Institute of Functional Medicine. Dr. got. Myers holds his Doctor of Medicine (MD) at the LSU Center for Health Science, and completed his Emergency Medicine residency at the University of Maryland Medical Center.
Dr. retired. Myers from his active medical clinic, Austin UltraHealth, where he has served thousands of patients, to empower those who have failed in traditional medicine. She is the author on selling 2x New York Times, and the founder and CEO of health and lifestyle e-commerce brand, Amy Myers MD.
Probiotic Foods For Gut Health
Most likely, you’ve heard about the importance of probiotics, the good bacteria that help support intestinal balance. But, have you heard about prebiotics? These inaccessible fibers feed your gut good bacteria, making it essential for your gut to thrive. Prebiotics and probiotics work together to create balance in your bones and support the health of the whole body.
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As you probably know, your gut affects every part of your body, from your gut to your immune system, your skin, your brain, your hormones, and your adrenals. When your intestinal health is at risk, you are at higher risk for certain health issues. If you are currently dealing with a chronic illness such as autoimmune disease, heart disease, cancer, or emotional health issues, it is important that you address your intestinal health. Using prebiotic foods in your diet plan is an effective strategy for doing that.
Restoring bowel health can greatly improve all aspects of your health, especially your digestive and self -defense issues. I say this all the time – the most important thing for optimal health is to heal your gut; and one of the most effective ways I have found to do this is by incorporating prebiotic foods into your AIP, elimination or Paleo diet.
So what are prebiotics? In this article, I will discuss what prebiotics are, why they are so important, and give you a list of prebiotic foods of the best prebiotic foods you can eat to nourish and support your good bacteria that carry it. optimal health. Let’s get started!
There are different types of microorganisms that live in your gastrointestinal tract. Although most of them live in your large intestine, this gut microbiota is also present in your stomach and small intestine, and helps control your digestion, supporting your immune response. healthy, and affects many other aspects of your health.1
Prebiotics: 5 Awesome Foods That Uphold Gut Health Infographic
Like all living organisms, your gut needs microbiota nutrition for optimal performance. This is where prebiotics come in handy. Prebiotics are simply foods for the bacteria in your gut. This dietary fiber comes from the types of carbs found in the food you eat. Some foods are higher in this fiber than others; Those at the upper end of the spectrum are thought to be prebiotic foods.
Because your body cannot completely break down the fiber found in prebiotic foods, these fertilizers pass through the upper part of your gastrointestinal tract without digestion. As they pass through your small intestine and reach your colon, they become infected by your gut microflora. This fermentation process of prebiotic foods nourishes the friendly bacteria in your body, helping them absorb essential nutrients, including short-chain fatty acids such as butyrate, acetate, and propionate, which nourish your digestive system, maintains blood sugar balance, helps strengthen your body. immune system, and even affects the neuroplasticity of the brain.2
As a dietary fiber, prebiotics help maintain a healthy weight, which reduces your risk of diabetes, heart disease, and certain types of cancer. In addition, soluble fiber found in prebiotic foods can help lower total blood cholesterol levels by lowering levels of low-density lipoprotein or “bad” cholesterol. The researchers are also looking at how replicating prebiotic foods in the colon may play a role in preventing colon diseases such as IBS, colitis, and colon cancer.
In fact, both prebiotics and probiotics are important for your digestive and digestive system. Thanks to prebiotics, your good bacteria are more resistant to pathogens in your intestines and help with bloating and constipation. In addition, prebiotics can help reduce inflammation, especially inflammation caused by overgrowth of bacteria inside you. Because your gut is the gateway to health, a healthy gut leads to a healthier overall body.3
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Although they are similar and they both play an important role in your digestive health, it is important to differentiate between the functions of prebiotic versus probiotic in your body.
Prebiotics are fertilizers that replenish beneficial bacteria in your intestines. Probiotics are living microorganisms that maintain the balance of your gut bacteria and provide you with health benefits including supporting your immune and digestive systems and brain function. the best. Usually, prebiotic foods feed your probiotics. Both work together to boost your digestion and promote your overall health.
There are some whole prebiotic foods that you can incorporate into your diet in fun and delicious ways. Below is a list of prebiotic foods of some of the best prebiotic foods to feed the good bacteria in your body. To get the most health benefits from this list of prebiotic foods, choose organic prebiotic foods whenever possible.
Dandelion greens are good prebiotic foods and good sources of fiber and antioxidants. They can stimulate your digestive and immune systems, reduce inflammation, and affect your cholesterol levels.
Eat This For: Optimal Gut Health [infographic]
Dandelion greens are delicious in salads, and you can even add them to your vegetables and smoothies. You can also make Dandelion Root Cafe Latte using whole prebiotic dandelion root tea.
Eating asparagus stimulates the friendly intestinal bacteria and helps calm inflammation. It is rich in antioxidants and has even been linked to the prevention of certain liver cancers.
Asparagus can be served with steam, as a side dish, or as part of a salad. You can also try my Ginger Garlic Asparagus recipe.
Bananas are high in fiber, vitamins and minerals, and are easy to find throughout the year. Bananas that are relatively immature have special powerful effects as a source of prebiotic food. They can boost good intestinal bacteria, reduce bloating, and promote muscle relaxation.
Top 20 Prebiotic Foods For Gut Health
If you have a sweet tooth, bananas are the right way to satisfy your sugar intake while you are on your daily dose of prebiotic foods. You can add them to fruit salads, green smoothies, non-dairy yogurt, or even make “good” banana cream!
Whether you prefer sweet or thirsty, Fuji or Granny Smith, apples are full of prebiotic benefits and it can help rebalance your gut bacteria. Of course, the famous “apple-of-the-day” saying has no reason to worry: apples are so rich in antioxidants, polyphenols, and pectin that eating one or more days can improve your digestive health, boost your metabolism, reduce your. LDL. cholesterol, support your immune system, and increase your risk of lung and colon cancer.
You can enjoy this prebiotic food for a snack, or add it to fruit salads, non-dairy yogurt, granola, green juices, smoothies, and salads. You can even use apple sauce instead of eggs in bakery products!
Onions are flexible and nutritious, rich in prebiotics, antioxidants, and flavonoids. They can boost your gut flora, boost your immune system, maximize your cardiovascular health, and reduce your risk of cancer.
Prebiotic Foods For A Healthy Gut
Onions add great flavor to soups, main dishes, and salads. Try the wild-caught salmon salad with apples and onions for a double dose of gut-friendly prebiotic food!
Garlic is an herb with a long tradition of medicinal use, partly due to its strong antimicrobial benefits. This prebiotic food can help your digestion and prevent gastrointestinal diseases. Research has shown that eating prebiotic foods like garlic can help reduce your risk of developing heart disease and even cancer. Like onions, sulfur fertilizers in garlic (which make it fragrant) are thought to cause anti-cancer effects.
It is best to eat garlic raw, however, if you are going to cook it, grind or chop it first and let it sit for at least 10 minutes until the enzyme is responsible for its health benefits. amazing garlic act. For a nutritionally dense version of the comfort food classic, try my Mashed Potato Garlic-Herb Cauliflower. It’s always a hit in our house!
This prebiotic food source is rich in kaempferol, a flavonoid that counteracts oxidative stress by protecting your endothelial cells from damage caused by reactive oxygen species (ROS). Kaempferol is also known to have anti-cancer properties. Worms are a great source of vitamin K for supporting strong bones, as well as B6 for protecting your heart health.
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Worms have the highest levels of flavonoids in the stomach and lower stem, however, you can use whole beer raw, roasted, in a soup or salad, or just as a garnish.
Jerusalem artichoke is also known as “earth apple”. Despite the name, this prebiotic diet is not associated with global artichoke; instead it is a type of sunflower with a delicious, edible tuber.
Jerusalem artichokes are rich in potassium, thiamine, and fiber. They can improve the health of your intestinal and nervous system, strengthen your immune system, prevent metabolic disorders, and support muscle activity.
Chicory root is a unique prebiotic food source that stimulates the growth of “good” bacteria while preventing “bad” bacteria. In addition, chicory can improve your digestion, relieve asthma, prevent the early onset of diabetes, and aid in detoxification by supporting liver activity.
The Best Probiotic Foods For Your Gut Health
Chicory root has a unique coffee -like taste. When prepared as a
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