Greetings to those of you who are constantly seeking for the most effective and safest way possible when it comes to improving one’s health!
This time, I have done much research in regard to prebiotic foods and how beneficial it actually is when an individual considers adding the products that contain prebiotics to his diet.
So, have you seen that Activia commercial, where an American actress Jamie Lee Curtis (1) was claiming that those live bacteria in foodstuffs, such as in yogurt and sauerkraut can promote one’s gut health substantially?
However, the Activia commercials I have just told you about were missing one fundamental point when it comes to probiotics (2) — the ability of probiotics to promote an individual’s good gut bacteria is only a temporary thing, to be honest.
In essence, probiotics tend to pass out of one’s system as soon as one, well, digests the food he consumed, you know.
What is locked in stone is that probiotics do not actually change the gut bacteria as these live microorganisms merely modify the bacteria for relatively a short period of time.
Now, it is the time to talk over prebiotics.
Generally speaking, unlike probiotics, which are known to give one’s gut a quick hit of good bacteria (essentially, it sort of feels of like a sugar rush), prebiotics act as long-term nourishment for an individual’s gut.
Fortunately enough, prebiotics come in various varieties, and these compounds are present in abundance of delicious products.
For the most part, any prebiotic type promotes a different type of bacteria, hence the more types of prebiotic foods one consumes, the more of healthy gut bacteria this individual is going to cultivate.
From here, considering combining one’s prebiotics intake with the consumption of prebiotic foods or various supplements is going to inevitably benefit both of them when it comes to performing their primary function in an individual’s body the most effective way that is possibly possible.
Assuredly, the vast majority of us are aware of the many benefits walnuts bless our bodies with when consumed; however, not many of you know the so-called “scientific” aspect of this particularly peculiar matter.
So, walnuts are known to contain fiber and other prebiotic compounds that promote the germination of healthy gut bacteria.
What is more, consuming walnuts helps one to increase the amount of lactobacillus , which in its turn helps to crowd out bad gut bacteria and promotes the growth of the good bacteria.
Moreover, there was a study conducted on this matter in the year 2018, over the course of which it was revealed that people who consumed about a half a cup of walnuts daily for three weeks straight doubled the number of butyrate-producing gut bacteria (which is a fatty acid that decreases inflammation for a healthier colon).
As it turns out, dark chocolate is an exceptional source of polyphenols, which are prebiotic antioxidant (4) compounds that help develop two types of gut bacteria (lactobacillus and bifidobacteria) that keep you regular.
Basically, adding a scoop of pure cocoa powder and a dash of low-fat milk to one’s morning coffee for a do-it-yourself mocha.
In case if an individual tends to go for solid chocolate, most experts recommend choosing a plain dark bar with at least seventy percent of cacao in it in order to avoid excess sugar.
Even though they make you shed a tear from time to time, onions are a great natural source of prebiotic foods.
Onions contain a lot of prebiotic inulin, which in its turn helps one’s body produce colon-protecting butyrate and may also improve heart health by lowering bad LDL cholesterol (5) and triglycerides (both are fats in one’s blood).
What is more, onions also carry the phytonutrient quercetin, which many say helps prevent cancer.
Not many of you know, but oats are quite a considerable source of resistant starch, which is a prebiotic type of starch one’s body cannot break down by itself.
This resistant starch travels intact to your large intestine, where bacteria has a feast on it initially and then ferment it subsequently, thereby producing compounds that have a laxative effect that keeps one’s colon both healthy and protected from cancer.
What’s more, resistant starch may actually help one decrease his blood sugar and cholesterol levels.
Yeah, lentil soup and basically all dishes that are made from red lentils can also be considered as the sources of prebiotic foods.
Generally speaking, lentils serve up a double-whammy of resistant starch and soluble fiber which helps extract cholesterol from one’s body.
For best results, try to cook faster than any other type of lentils, taking just fifteen minutes.
To make a quick meal, try mixing cooked lentils with curry powder and top with a large serving of zero fat plain Greek yogurt (6).
Further to having resistant starch, corn also contains zeaxanthin (7) and lutein, which are phytonutrients that promote the healthy condition of one’s eyes and protect the body against macular degeneration.
Prepare corn whole on the cob and then slice it off to then add the corn to risotto for a pretty light but quite filling summer dish.
In order to get an extra resistant starch bump, cool the corn down and add to black bean salad with tomatoes and dress it with a lime vinaigrette.
Leeks are another source of prebiotic foods that are shown to prevent breast, stomach, and gastric cancer likely.
Also, one cup of fully-cooked cooked leeks contains just thirty-two calories in it.
In the event if you have no idea how to prepare the leeks, then here is my advice to you — keep it simple as it does not take that much of you to impress your own gut.
Merely poach those leeks with thyme and then serve it dressed with balsamic vinaigrette as an alternative to your average green salad.
Last but certainly not least, apples are abundant in the prebiotic pectin, which promotes an overall healthy gut by means of maintaining a diversity of healthy bacteria.
Similarly, apples can help keep one slim by filling an individual up due to their high fiber and water counts.
There was one study, which has revealed that women who consumed three apples a day lost two and a half pounds in twelve weeks without making any significant changes in their diets.
Overall, now you are aware of all the benefits of consuming prebiotic foods.
Gladly, I have provided you with a wide variety of products containing prebiotics you can choose from.
So, someone told me that you are not really fond of leeks but enjoy consuming sweet foods instead?
Ha! Not a problem at all!
Consume dark chocolate and you are good to go.
Anyways, you got the gist of it.
I have already mentioned it not once, and I will keep doing so: before one chooses to resort to healing his body with potent medicine, he should try merely to give it fix naturally beforehand.
Have a good one!