Digestive health, immunity, weight loss, and many other biological systems throughout our bodies rely on the trillions of helpful bacteria in our large intestines. This part of the body is called the gut microbiome and those bacteria are more commonly called probiotics.
We deliver probiotics to our guts by eating fresh plant-based foods. People also need a steady supply of prebiotics to give the probiotics the nutrients they need to thrive. Prebiotics are found in specific types of foods, such as fermented products. Here are a few ways you can add more prebiotics and probiotics to your gut in the same meal.
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Add a Banana to Greek Yogurt
A simple way to create a prebiotic-probiotic combo is to add a banana to a single serving of Greek yogurt. This can be eaten for breakfast or as a midday snack. The primary probiotics found in plain Greek yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus.
While the banana is not a fermented food, it does go through a fermentation process once it reaches the colon. As a result, the fiber and the carbs in the banana are transformed into prebiotics. As these new prebiotics feed the bacteria contained in the yogurt, you’ll experience fewer digestive problems, such as nausea, constipation, diarrhea, and leaky gut syndrome.
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Artichokes With Sautéed Tempeh
Tempeh is a food that’s made by deep-frying fermented soybeans, and it has long been a favorite food in Japanese culture. When eaten, tempeh delivers Bifidobacterium to the gut, which is a bacteria that has been found to help strengthen the immune system.
Adding artichokes to this meal will give you a helping of probiotics in the form of oligosaccharides, which are also helpful in eliminating harmful bacteria in the gut. Eating this meal is effective in fighting off E.coli, enterococci, and other pathogenic microorganisms.
Asparagus Topped Over Buckwheat Noodles
While fermented buckwheat is mostly found in products made from sourdough bread, it can also be found in certain grain alcohols. Sourdough bread is a great option because it combines buckwheat with oat bran and milk to create prebiotics and probiotics treat on its own.
Alternatively, fermented buckwheat noodles that are topped with asparagus help deliver more probiotics to the gut. You can enhance the flavor by creating a cheesy sauce with cashews and chives. This can make a great side dish, post-workout snack, or lunchtime meal.
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Fill a Grain Bowl With Pickled Veggies
One of the best sources of probiotics is pickled veggies, including sauerkraut, dill pickles, and kimchi. The whole grains in the bowl will be filled with prebiotics in addition to providing your body with even more natural fiber.
Once ingested, the fiber in the grain will increase the time it takes to digest this meal. As a result, the digestive system will be better able to absorb the prebiotics and probiotics in the food.
Add Leafy Greens to Miso Soup
Derived from ancient Japanese culture, miso soup is comprised primarily of dashi stock and miso paste. These ingredients are high in probiotics. When you add more leafy greens to the broth, such as kale or cabbage, you’ll be adding excellent sources of prebiotics to the meal. This is a light meal that you can eat when you’re counting calories or just want something to warm you up from the inside out.
Make a Smoothie
If you have a blender handy, you can make a quick snack that’s packed with prebiotics and probiotics. Since yogurt and some cheeses are great sources of probiotics, you can easily add a creamy base to your smoothie.
You can add bananas, oats, apples, or cocoa for great sources of prebiotics, or you can do your own research to discover other prebiotic foods to add to your smoothie. The broad range of prebiotic and probiotic foods promises that you can have a different smoothie every day of the week.
In addition, go consuming more prebiotic and probiotic foods, you should reduce the amount of processed foods and beverages you consume. Just as natural foods give your body more probiotics, processed foods increase the amount of harmful bacteria you ingest.
By maintaining a better balance of the bacteria you consume, you can help your gut microbiome to better protect you from disease and infections.
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