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Positively Prebiotics!

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What Are Prebiotic’s, What Do They Do And How To Include Them In Our Daily Diet?

Collated By Sally Cross, Life, Health & Menopause Coach, Master Herbalist at Natural Change.


Prebiotics are non-digestible fibre and resistant starches from our food sources, which support and benefit the micro-organisms (microbiota) in our gut. As our microbiota break down the prebiotics, fermentation takes place and short chain fatty acids are created and released into the blood in our circulatory system.


What Prebiotics do:

Provide energy for our colon cells.

Stimulate the good bacteria in our gut.

Decreases the bad bacteria in our gut.

Improves digestion.

Improves metabolic function.

Aid mucus production in the gut.

Regulates bowel movements and function.

Reduces inflammation.

Supports our immune system and function.

Produces neurotransmitters which travel between our gut and our brain.

Stimulates hormone production that affects appetite.

Improves bone density by helping bones mineralise and absorb calcium and phosphorus.


Prebiotic Food Sources:


The Vegetables:

Asparagus

Burdock root

Chicory root

Dandelion greens

Garlic

Jerusalem artichokes

Jicama root

Leeks

Onions

Potatoes

Savoy cabbage

Yacon

Yams

The Legumes:

Baked beans

Chickpeas

Kidney beans

Lentils

Peas

Soy beans

The Fruits:

Apples

Bananas (especially green bananas)

Berries

Custard apples

Grapefruit

Tomatoes

Watermelon

Algae:

Seaweed

The Cereals:

Barley

Oats

Rice

Wheat

The Nuts and Seeds:

Almonds

Flaxseeds

Pistachio nuts

Cocoa- Yes Chocolate!! Go for 100% Cocoa!


NB. If these foods are not normally in your diet, then go steady on introducing them, as too much too quickly may cause excessive flatulence, bloating and bowel movements.


 
 
 

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