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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