As discussed in a previous post, it is always best to get nutrients from foods rather
than supplements. Enjoy these delicious foods that will support your microbiota.
PRObiotics are live microorganisms that are beneficial for the human body, particularly the digestive system. These microorganisms, such as bacteria or yeast, help maintain a healthy balance of good bacteria in our gut and provide various health benefits. They can aid in digestion, boost the immune system, and support overall well-being. Probiotics are commonly found in fermented foods like yogurt, sauerkraut, and kimchi, or they can be taken as supplements.
PREbiotics are a type of dietary fiber that serves as food for beneficial bacteria in our gut. They are not digested by our bodies, so they pass through the small intestine and reach the colon where they promote the growth and activity of good bacteria. By nourishing these helpful microorganisms, prebiotics can improve digestion, boost the immune system, and support overall gut health. Some common sources of prebiotics include fruits, vegetables, whole grains, and legumes.
LIST OF PROBIOTICS
Yogurt (goats milk yogurt is best)
Kefir
Sauerkraut
Kimchi
Miso
Tempeh
Kombucha
Pickles (fermented)
Sourdough bread (fermented)
Natto
Kvass
Apple cider vinegar (raw and unpasteurized)
Cheese (aged and unpasteurized)
Fermented vegetables (e.g., carrots, beets, radishes)
Fermented soy products (e.g., soy sauce, tamari)
Coconut yogurt
Almond milk kefir
Fermented pickles or relishes
Green olives (brine fermented)
Ginger beer (fermented)
and more
It's important to note that the effectiveness and content of probiotics can vary depending on the brand and manufacturing process. If you are seeking specific probiotic strains or have dietary restrictions, it is recommended to consult with a healthcare professional or nutritionist.
LIST OF PREBIOTICS
Here is a comprehensive list of foods that contain prebiotics:
Vegetables:
Asparagus
Garlic
Onions
Leeks
Jerusalem artichokes
Chicory root
Dandelion greens
Beetroot
Jicama
Mushrooms (shiitake, button, oyster)
Fruits:
Bananas (especially underripe ones)
Apples
Berries (blueberries, strawberries, raspberries)
Kiwi
Watermelon
Pomegranate
Legumes:
Lentils
Chickpeas
Red kidney beans
Black beans
Navy beans
Pinto beans
Grains:
Oats
Barley
Whole wheat
Rye
Quinoa
Buckwheat
Nuts and Seeds:
Flaxseeds
Chia seeds
Almonds
Pistachios
Walnuts
Dairy Products:
Yogurt (with live and active cultures)
Kefir
Miscellaneous:
Honey (raw and unprocessed)
Apple cider vinegar (with "the mother")
It's important to note that cooking or processing some of these foods may reduce their prebiotic content. Additionally, individual tolerance to prebiotic-rich foods may vary, so it's advisable to start incorporating them gradually into your diet.
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