9 Foods with Probiotics and Prebiotics
Probiotics and Prebiotics have turned into an important and incredibly popular topic recently.
They can contribute to many aspects of health and wellness, from regulating inflammation to supporting the mental health of a person.
While many of the food ingredients we consume are digested immediately, prebiotics is a type of non-digestible fiber compound in the form of food or supplement.
Like other fiber-rich foods, prebiotic compounds pass through the upper part of the gastrointestinal tract and stay undigested, because the human body has no full capacity to break them down. After they pass within the small intestine, they went down to the colon and fermented by the gut microflora. Because of this process digestion improves by improving the level of probiotics in the gut.
Prebiotics that can be found in our gut served as the food for the healthy.
Bacteria digested prebiotic foods in our gut and broken down into what short-chain fatty acids. These are then either used up by other beneficial bacteria as an energy source or absorbed by the body.
Probiotics and prebiotics together are important for fighting inflammation and lowering overall disease risk.
They remain unbroken throughout the digestive process and deliver healthy bacteria directly to the large intestine. Probiotics do not trigger metabolic activity and, therefore, give a different set of benefits than prebiotics. They are essential for our health and wellness and can act symbiotically to offer many health benefits.
Prebiotic compounds are found in a range of everyday foods and can be incorporated into your diet very easily.
The following are examples of prebiotic foods:
1. Garlic
Include in homemade salad dressings, marinades, guacamole, dips, spreads and hummus, stir-fries, risotto, pasta soups, dishes and roasts.
2. Jerusalem artichokes
Include in dips, antipasto plates, salads, soups, roasts, mash, and casseroles.
3. Asparagus
Include in salads, risotto, pie filling, pasta dishes, soups, omelets and scrambled eggs.
4. Leeks
Include in risotto, soups, casseroles, and bakes.
5. Unripe banana
Include in smoothies and homemade baking. Muffins, bread and desserts.
6. Dandelion greens
Eat them raw by chopping them finely and adding them to a salad or side dish.
7. Onions
Best used in savory dishes and condiments such as sauces, salads, soups, casseroles, pasta dishes, risotto, stir-fries or grilled on the barbecue.
8. Legumes
Add to stews, pasta sauce, Mexican dishes, salads and stir-fries, or blend chickpeas with garlic, tahini and olive oil to make hummus.
9. Whole grains
Include in soups, stews, curries, stir salads and fries.
