Good Lifestyle

You have heard about the importanceIntestinal health East, so you worked hard to get probiotics in your diet. You drinkkefir and Kombucha, eat sauerkraut and kimchi, and take probioticsupplements To feed a healthy intestinal microbiome. But did you know that there is a just too, if not more, importantly, you can take action immediately to improve your intestinal health? Enter,prebiotics: The new "it girl" in the intestine world.

What are the prebiotics?

The prebiotics are a class ofdietary fiber found in some (but not all)Foods rich in fiber like fruits, vegetables and whole grains. They act like fertilizer and food for all good bacteria (probiotics) in your intestine. The prebiotics aretechnically defined As "substrates that serve as nutrients for beneficial microorganisms in a host. »

prebiotic fiber is different from other dietary fibers, such as cellulose, in that these other dietary fiber promote the growth of a wide variety of intestine microorganisms, while prebiotics take care of those for health. .

Like all the fibers, your body does not digest prebiotics. Instead, they go to your colon and who is where magic occurs. In the colon, they are fermented and the good bacteria feast on them, finally providing a wide range of prebiotic benefits that include:

• Improving digestive health
• inflammation and chronic diseases fight
• Immunity Reinforcement
• Maybe helpsatiety
• To help you manage the weight

How are probiotic prebiotics different?

Probiotics and prebiotics They are both important for the health of the intestine, but for different reasons.

• probioticsAre the living "good" bacteria that exist naturally in your intestine. You can also ingest probiotic cultures by someprobiotic foods.
• prebiotics are food for probiotics. Think of it this way: if you do not feed the good bacteria what they need to survive, they will not be! Without prebiotics, bad bacteria are like thieves without the application of the police: they can take the right bacteria and causing ravages about your microbiome. Nibbledprebiotic foodsYou have the opportunity to change the composition of your digestive tract and the function of your intestinal microbiote for the better.

What foods contain prebiotics?

There are chances that you are already eating foods rich in prebiotics, which is great! And with some additions, you can help the population of bacteria in your gut become a more efficient community. According to Kara Landau, prebiotic expert dietician and founderUPLIFT FOODYou can support bacterial diversity including prebiotic soluble fibers, resistant starches, and some polyphenolic compounds.

Here is the decrease in the number of three types of prebiotic foods: soluble fibers, resistant starch and polyphenols.

1. Soluble fibers

These include the two most studied prebiotics: inulin and galactooligosaccharide fructans (GOS) - thinks "GO" for them because when these are a large part of the diet, the variety of microbes of the intestine tends to increase. Landau suggests being adventurous trying Topinambours and dandelion leaves, as well as to eat a little more popular, but less dense, prebiotic sources like onion and garlic.

Examples of prebiotic soluble fiber-rich foods include:

• Asparagus
• Bananas (Mature)
• Fiber
• Chicory root
• The dandelion leaves
• Head of fennel
• Garlic
• Topinambours (also known as Sunchokes)
• Leek
• Nuts
• Onions
• Legumes (dry beans, lentils, broken peas and chickpeas)
• Savoy cabbage
• Seeds
• shadows

2. Resistant starches

If Hangry is your first name, eat more resistant starches. These prebiotics can be particularly great fortackle. Landau says that these starches are resistant to digestion and make their way into the intestine where they choose with care and fuel that the good bacteria of the intestine. In addition, they make cells more sensitive to insulin for better control of blood glucose.

Examples of prebiotic resistant starch foods include:

• Uncooked oats
• Cooked and cooled potatoes
• Grains that are cooked and then cooled (pasta, oats)
• * Pulses
• Algae
• swasts
• non-mature bananas
• Green banana flour unripe
• The unmodified potato starch

* Pulses contain soluble fibers and resistant starch: a double punch of the advantages for the microbes of the intestine for health.

3. Polyphenols

These are the new prebiotic children on the block in intestinal health research. Polyphenols show the potential to feed the intestinal microbiome in addition to their known capacity to combat inflammation andReduce the risk of cardiovascular disease.

• bays
• Citrus Peelings
• Cherries
• Coffee
• Kiwi
• Tea
• Nuts

How to find prebiotics on food labels.

Reading food labels? Scan for one of the above foods or the words below to signify that you will receive prebiotics:

• Acacia gum
• arabinose
• frukoligosaccharides
• galactooligosaccharides
• inulin
• Legulose
• Maltodextrin
• Wheat dextrination

What to keep in mind by eating more prebiotic foods.

When it comes to choosing what prebiotics to eat, consume just one looks like a flower garden with many types of flowers and watering only daisies. If you do not want roses and lilies die, you have to make sure to broadcast love and feed them all.

Here are 10 ways to eat more prebiotics.

To make sure you eat a variety of prebiotic foods, we have gathered some of our favorite prebiotic recipes and ways to eat more prebiotic foods.

1. Eat night remains last night in the refrigerator.

Featured prebiotics: Cold rice, pasta and potatoes

If you are a fan of eating cold remnants ofChinese Takeout Like chicken, broccoli and rice, or the refrigerated pasta salad of yesterday, a "prebiotic" that belongs to you. The cold grains are full of resistant starch, that you do not absorb. Translation: Getting to these carbohydrates, feeding the good bacteria in your gut and, at the same time, your size will take less success, because you do not absorb some of the carbohydrates and calories. Sign up!

Not a fan of refrigerated remains? Try one of these prebiotic recipes from scratch:

• Squash Butternut Pasta Salad Recipe (Photo)
• Cold pulp salad recipe Chickpea
• Tricolor pepper potato salad salad recipe
• Indian spicy potato salad recipe

2. SIP on the soup.

Prebiotics presented: legumes like black beans, red and white, lentils, garlic, onions, leeks, seeds

The soups are one of the easiest ways to consume more than one prebiotic in one meal. Add pulses like lentils or beans to make a copious soup withPlant-based proteins And to harvest the advantages of two types of prebiotic fibers since the pulses contain both soluble fibers (galacto-oligosaccharides [GOS]) and the health resistant health starch promotion of intestinal microbes. You can also double the prebiotic advantages by recharging creamy soups with a mixture of seasoned seeds for an additional crisis.

Some of our favorite prebiotic soup recipes are:

• Minestrone soup
• Cream Of Cauliflower
• Spicy pumpkin chili (Note: It's worth it and a little more than a dollar per serving.)

You do not want to cook?

Try this good operation-your-gutPacific Curry Curry Chick Peas Soup Chicken Blossom Featuring prebiotics of lentils, chickpeas and onions. If you are also looking to lose LBs, credit chickpeas and lenses to prevent you from absorbing all the calories of your meal, thanks to their resistant starch. This soup has also had curcuma pepper and black and early research shows that this can be a nod for yourHealthy microbe biodiversity, also.

3. Dine on sushi.

Prebiotics presented: cold rice, seaweed, seeds

If you do not get high resistance starch in your diet, take your chopsticks. Sushi rice is always served cold, a score for your dose of this prebiotic fiber. And while you can think of algae as just aLow carbohydrate envelope alternativeIts fiber feeds intestinal bacteria and creates short chain fatty acids (SCFA). SCFA (whether you remember as "so cool for all") Feed the cells that border the colon, reinforce the colon barrier and stop harmful microbes in their track. While fermentable fiber in algae does not meet the precise definition of prebiotics, studies suggest potential health benefits of these SCFAS. Ask that your rice be launched in sesame seeds for an additional prebiotic punch.

Try thatsushi recipe Make your own prebiotic snack at home. To prepare even faster sushi, you can buy prepared rice, like Trader's brown rice Joe's, and just put your algae leaf, a layer with your starch-resistant prebiotic rich rice, sesame seeds and Other additions, and rolling it. You can also try theseSeaweed snacks.

4. Exchange meat meals for impulses.

Featured prebiotics: Lentils, black beans, garlic, onions

If you try to eat more herbal meals without being hungry, replace the meat in your meal for a pulse (chickpeas, lentils, dried beans and split peas). In most recipes, you can simply overwrite the meat for the same amount of your uncooked plants to get your pulse-resistant starch double-belly bonus and soluble fiber.

Our favorite prebiotic pulse recipes are:

• Burgers with black beans
• Joes Sloppy Lens
• Tacos with lentils,
• Vegetable energy pasta sauce with lentils

Looking for a healthy herbal alternative that is as fast as a fast food-thru?

Taco Bell Beef Burrito, who? Go toAmy light in non-dairy sodium burritoswhich are non-GMO and made with black beans and organic rice and which have prebiotic black beans, garlic and onion.

5. Eat Muesli.

Featured prebiotics: Uncooked oats, pistachios, almond butter

If you have drool on colorful bowls ofNight oats On Instagram and Pinterest, you now have a reason to refresh this rich prebiotic,Easy breakfast, at a time. Museli is a cereal made with uncooked grains, seeds, nuts and dried fruits. A pair with a yogurt rich in probiotic and your healthy intestine will have a day of land.

Try some of our favorite recipes:

• Probiotic oat recipe during the night
• Pistachios and Blood Orange Muesli

No time in the morning? You can even buy your muesli.

You collect the advantages of the most uncailed oat-resistant starches like inBob Gluten Free Tropical Muesli Cup. The first ingredient is whole grain oats, not a sweetener as many oat cups. In this cup, you also get additional benefits of prebiotic fibers ofalmonds, pumpkin seeds, strawberries, macadamia nuts, andsorghum.

6. Have a prebiotic protein / energy bar for a snack.

Featured prebiotics: Chicory root, walnuts, yacon root

Many energy bars are not worth the energy needed to bite them and do not usually do much for your intestinal health, but if your bar in a snack lists nuts, almonds, other nuts and / or seeds , chicory root or root yacon on its "tag of ingredients, then congratulations; you get prebiotics!

Choose healthier bars that also have belly benefits:

Black chocolate nuts and sea salt bar Contains a mixture ofnutrient, entire almonds and peanuts for prebiotic power. It has also had a chicory root fiber that contains healthy intestinal prebiotic fiber fiber, which is credited to improve gastrointestinal health, as well as cardiac health, lowering cholesterol levels. The chicory root has a slight softness so less sweetener can be added to the bar. The dark chocolate nuts and the sea salt bar contain only 5 grams of sugar, which represents 50% sugar less than the average bar and has no artificial sweeteners or damaged sugar alcohols. In addition, the chicory root in this bar can increase the feelings of fullness and help with weight loss. YESSSS!

When you see a bar containing "yacon", it means that it contains the yacon root, which comes from South America and has a soft flavor that helps improve the health of incidents because it is composed of fructooligosaccharides.The rowing barIncludes a root of yacon and almonds, which increase the health promoting bifidobacteria. It also contains nuts, which help you develop more lactobacillus that can lead to bad bacteria and allow good bacteria to grow. You will increase the number of butyrate-producing intestinal bacteria, which means reduced inflammation and a healthier colon!

7. Sip on tasty water infusions.

Featured prebiotics: berries, citrus zest, tea

Infusions of water can be one of the easiest and most refreshing ways to stay hydrated effortless while sipping prebiotics. Simply add in your quarry combinations and favorite berries and tea splash if you want and want, your taste buds will dance at the rate of polyphenolic prebiotics. Or just start with green tea and confide bays to the side of the glass.

Some of our favorite combinations include:

• Mint mint tea
• Raspberry ginger lime
• Orange cranberry ginger (Note: Make sure you peel the orange pretty much, leaving a good white glitch deal - it's actually a pectin, a prebiotic fiber.)

8. Sprinkle a little vinaigrette.

Featured prebiotics: Garlic, leeks, onions, spring onions, kiwi, berries

The salad vinaigrettes are an easy way to brind prebiotic love because they stimulate the flavor of other fiber-filled foods to encourage grams. You can make yours by searching with sliced ​​onions and garlic in 3 tablespoons olive oil and 2 spoons of vinegar. Add polyphenol prebiotics by confusing berries in the vinaigrette for a natural sweetness. (Bonus! Have a dandelion greens salad for an additional prebiotic boost.)

For some recipes of prebiotic rich vinaigrettes, try:

• Kiwi vinaigrette recipe which presents kiwi prebiotics and shallots
• Creamy Keto Lawyer Dressing which contains the prebiotic power of green and yellow onions and garlic.

9. Top your sandwiches, burgers and salads with crude and fermented foods like Kimchi and Sauerkraut.

Featured prebiotics: Onions, garlic

We know what you think: these are probiotic foods, not prebiotic rich foods, but not so fast, fast! When these include onions and garlic, they grow their power, providing both. Look for versions that include both onions and garlic or make your choice with ourKimchi Recipe.

10. Screw the nut butter on Toast, an apple or celery or add to a smoothie.

Featured prebiotics: almonds, walnuts

If you like a good smear of nut butter, your healthy and skinny gut is lucky. Research found that nuts help prosper good bacteria and othersresearch Suggests that prebiotic walnut advantages can help weight management, which is not so tied up when you consider how high in fiber and phenolic compounds. Most research seems to be carried out on nuts, almonds and pistachios, but all nuts seem to offer advantages.

Creative means to harvest the prebiotic benefits of nuts include:

• Add nuts to your smoothie. ANutrition log The study revealed that about about half a cup of nuts daily for three weeks inflammation increases, producing intestinal butyrate bacteria.
• Add almond butter to oats
• Pb & j
• Use any nut butter in cookies likethis one
• Make a dip of fruits and vegetables by mixing half a cup of nut butter and yogurt, adding a dash or two honey and vanilla extract

Non-liability clause: Nutritional twins are sponsored byBob Red Mill,Pacific Food, andNice snacks. All thoughts and opinions are theirs.