Good Lifestyle

You have already taken the first step to cure your intestine in hand suitable for these daily doses ofFermented foods rich in probiotic. Good for you! But it's just a party A. It's because when you eat probiotics without changing your fast diet, high-carbohydrates and bad fats, it is also useless as drinking coffee decaf for a whole black. Studies have shown that probiotics are unable to colonize and repair your GUT microbiot when you continue to eat saturated and fiber-free, without fiber.

It turns out that probiotics do not like pizza, hamburgers and French fries. They are in a fiber and herbal diet. This is why Part B is that you must not only eat probiotics to harvest their corrective benefits, but alsopreBiotic Foods: Food for your Gut bugs!

What is the GUT microbiome and how does it work?

Before diving into the "why", a bit about the "what:" the human intestine consists of 100 billion dollars live, symbiotic, bacterial microbes that influence our absorption of nutrients, our metabolism, our Mental health, immune function and our digestive system. (Yes,They are quite important.) Like all living beings, our belly bugs need food to survive and do their job - and they rely on us to feed them.

You could say that they are not too difficult. In fact, they will eat the remains that your body does not use energy or can not fail. The only problem? Many of us regularly eat easily digestible foods that have no remains. Simple, refined carbohydrates and junk food are treated to be easily absorbed. Does your body quickly use their sugars as energy or store it like a fat, leaving nothing for your lower intestine. So your gut bugs dies, deprived of the food they love the best: "prebiotics", such as complex carbohydrates and various types of plant fibers.

How prebiotic foods can help reduce health.

When obtaining the appropriate foods, the microbes can ferment them into short chain fatty acids, compounds that feed the intestinal barrier as well as helpinflammation and repair insulin sensitivity - all three things essential to weight loss. They also have the appropriate fuel to perform other regulatory functions, such as keeping your appetite in your check and your shiny skin. Ready to start? Below we have gathered a list of the best prebiotic fuels that reinforce the effectiveness of your intestine reset and put you on your way to a smaller and happier.

Why you have to eat a variety of prebiotic foods.

Experts recommend eating a variety of the following foods, such as one of the unique fibers and different microbes like nibbling different types. In this way, you also increase your microbial biodiversity, that researchers have found is crucial for a healthy gut. And even if you have not jumped on theprobiotic Bandwagon It's not yet, you should probably introduce you to these foods in your diet anyway; Studies show that the addition of prebiotic vegetables to an unhealthy diet can start changing the composition of our gut by strengthening our good microbes. (Yes, they are always there!)

The best prebiotic foods for the health of the intestines.

Without further delay, here is our list of the 15 best prebiotic foods to feed your microbiome and your food probiotic.

You are not the only one to love chocolate - your gut bugs are doing too! A recent study at the State University of Louisiana found that intestinal microbes in our stomach ferment chocolate in healthy and anti-inflammatory anti-inflammatory compounds that stop the genes related to insulin resistance and the 'inflammation. In addition, a study published in theAmerican Journal of Clinical Nutrition found that those who have consumed drinks withHigher cocoa solid percent saw an increase in beneficial microbesBifidobacteria andLactobacillias well as a decrease in undesirable intestinal microbes calledClostridia. Improving the effects by combining chocolate with apple slices: the fruit speeds up the fermentation process, resulting in an even greater reduction in inflammation and weight. To harvest the largest benefit, choose a chocolate with the highest percentage of cocoa solids.

Their complaint claims could be like muscle repair, potassium-rich wonder fruits, but did you know that bananas can also lead to better gastrointestinal health? They are an excellent source of prebiotics: Indigestic carbohydrates that act as food for good intestinal bacteria. If excellent, in fact, that they do not have one, but two sources! We are (say with us, now) fructooligosaccharides (Fos), a group of fructose molecules that nourishes your beneficiaryBifidobacteriaBacteria, a species that is typically low concentrations in obese people. And when they are green, bananas also act as a source of resistant starch - another form of prebiotics. A study in the newspaperAnaerobe Found women who have eaten a banana twice a day as a pre-meal snack for 60 days have increased good bacteria and a 50% reduction in bloating. And that's not all, check what these yellow fruits do in the21 amazing things happening to your body when you eat bananas!

Think of each bean or lens like a small weight loss pill. This is because legumes, like lentils, split peas, beans and chickpeas are a source of "resistant starch". They pass through the intact little intact, which means that these remains can enter the big intestine as food for your gut bugs. The microbes ferment them in a fatty acid called butyrate, which helps to extinguish the genes leading to inflammation and the resistance to insulin. A recent study in theFunctional Food Journal I noticed that when you eat resistant starch, your Biome Gut becomes stronger. Your beneficial bacteria literally receive a business digesting business, becoming more dominant and leading to a healthy intestine. Curious how to adapt the pulses in your diet? Check these25 Recipes and Ideas for Pulses.

When nutritionists tell you to "eat the rainbow", it includes white! Onions are one of the best sources of the integrated and soluble soluble fiber called oligofutose, a natural source of inulin that the intestine uses to clean the spring and increases the number of good bacteria. In a Canadian study, topics that have been complemented with oligofutose not only lost weight, but reported less hungry than those who received placebo. The researchers discovered that the subjects who received the fiber had higher levels of Ghrelin - a hormone that controls hunger levels and blood sugar levels.

Now we know why Mom told us to eat our greens. A study published in the newspaperNature Chemical Biology found that leafy greens, such as thewonder of weight loss Spinach, contain a single long chain sugar molecule called sulfoquinovose (sq). Because of its length, sq is not digested in the upper gi part and moves to the lower intestine to feed your good bacteria (which is surprisingly, a "protective" strain ofE. coli!), promoting their growth in the intestine. When this strain ofE. coli Is strong, it can provide a protective barrier in the intestine, preventing growth and colonization with bad bacteria. Good health is not the only thing that spinach can do for you; It also breaks out vitamin K at the bone building, the immunity-boosting vitamin C and the protection of the eyes of lutein and zeaxanthin.

Oats is an excellent source of an indigestible form of soluble fibers called beta-glucans. These fibers feed not only your intestine bugs, but have also been linked to improved insulin sensitivity as well as lower levels of "bad" LDL cholesterol. Although all aircraft contain beta-glucans, floodless avoises, in particular, are also an excellent source of resistant starch, which will provide you with its additional anti-inflammatory advantage. Shelter easily - and in minutes by putting together these delicious gross recipes forNight oats that help you lose weight.

Jerusalem artichokes are also called Sunchokes, but they are neither related artichokes nor Israel. (As it turns out, the green foreigners you see in the spring will also provide you with the inulin, just as much.) These tubers have a nutty taste, slightly sweet and act as a large substitute for French fries. This type of artichoke is about 76% inulin, which makes them one of the highest foods in this prebiotic fiber.

Fruit, in general, is an excellent source of slow digestion fibers. However, just like the way all the squares are rectangles, but all the rectangles are not squares: all the prebiotics are fibers, but all the fibers are not a prebiotic. This anti-aging anti-dioxidant bays, however, contains prebiotic fibers. According to a study published in the newspaperPlos aThe rats nurtured wild blueberries for only six weeks showed an improvement in the balance of the intestine microbiota in favor of the members of the "Good guy" phylum,Actinobacteria and lower in the "naughty"Enterococcus, bacteria that can be responsible for infections. Start berries in your morning oats for a double prebiotic dose!

You may know that garlic holds me with antioxidants against cancer (well, only if youPrepare them correctly!), But did you know that these smelly bulbs can also increase your intestinal health? Like onions, garlic contains high levels of a type of fiber called inulin, which feeds the phylum bacteriaActinobacteria. Not to mention, garlic also has antimicrobial properties, which can also be a good thing for our microbiomes because it helps the wicked out. In fact, a study published in the journalPhytotherapy has shown that garlic bad the bad bacteria ofclostridium But left the good guy,Lactobacilli, Intact.

Yet another member of the Allium family, with garlic and onions, leeks will help you perfume your dishes with their slightly sweet flavor. This prebiotic plant is rich in the same fiber as the onions, the inulin. In addition to promoting healthy intestinal flora, inulin can boost your bone health by improving the absorption of calcium, according to a studyThe American Journal of Clinical Nutrition. They play a leading role in many of theseBest Broth Soup Recipes to Lose Weight.

Asparagus is rich in potassium, folic acid and other B vitamins. And only 8 stems will serve up to 4 grams of muscle strengthening proteins! With regard to prebiotic foods, asparagus is about 5 percent of fiber by weight, but it can be difficult to digest, the first best way to reap prebiotic benefits. Try the mixture in a smoothie, or shave the high finely for a salad, surmounted by a mustard, white balsamic vinaigrette with grated Parmesan.

You do not look at these weeds in the same way. That's right. One of the best prebiotic sources for your intestine is more and more in your garden! These green-silent spring greens are full of fibers, antioxidants, vitamins and minerals. They are also a diuretic, which means they can helpbreath excess weightBy helping your body get rid of extra liquids. And studies have shown that this plant is protective against obesity, as well as depression, fatigue and problems of the immune system because it is a wonderful source of prebiotic fiber. In fact, you will only need 1 oz from these green to provide you with a daily portion of fiber. Use them in a salad or stiff in a tea.

Although generally known as a source of prebiotics, apples maneuvering their way on this list because of their pectin content. Pectin is a natural fruit fiber found in apple peels that a study published in the journalAnaerobe found was powerful enough to support the growth of beneficial bacteriaBifidobacteria andLactobacillus. And if you are not a skin skin, do not worry. Apples can still contribute to improved health with their sources of inulin and fructo-oligosaccharides (FOS). Not to mention that they are antioxidants and bursting have been found to lower cholesterol as well as protect yourself from metabolic syndrome, coronary heart disease and cardiovascular diesease, which makes them one of theFood for Women Healthiest.

Less a food is treated, lower will go to your lower intestine to feed your beneficial microbes. Substraum of refined grains (by white bread, white pasta and transformed cereals) For whole fiber whole grains, such as wheat, rye and barley, is the way to eat easier prebiotic foods in your diet. Studies have shown that the addition of whole grains to your diet, even if it is just eating a cereal whole wheat breakfast cup, can increase the rate ofBifidobacteria andLactobacilli after 3 weeks.

These seeds are some of the best vegetable sources of omega-3 anti-inflammatory known as alpha-linoleic acid (ALA), that your body converts to the same omega-3 useful in fatty fish. They are teeming with soluble fibers that is the reason why both are two top30 High Fiber Foods. If you have already made the pudding chia, you have witnessed the gel effect forming prebiotic seeds soluble fibers, which do the same thing in your intestine, helping to repair the intestinal wall as well as feed your microbes. Grind fresh linen seeds or keep frozen to maintain their power, and add it as well as yogurt chia seeds, smoothies, cereals, muffins, and pancakes.