Prebiotics: Ways to get them
As promised, I’m going to hook you guys up with some natural and cheaper sources of prebiotics as opposed to bottled processed ones.
Garlic
Garlic…who doesn’t love garlic? As seasonings, on garlic bread, in a pesto, sautéed, on briskets, steak, pork chops….EVERYTHING! Garlic acts as a prebiotic by promoting the growth of beneficial Bifidobacterium in the gut. It also helps prevent disease-promoting bacteria from growing.
Onion
As we know, many people have a love-hate relationship with onions but I think when they are cooked properly…the flavor is unmatched! Onions are rich in inulin and Fructooligosaccharides, which can help boost your immune system, provide fuel for your gut bacteria, and improve digestion.
Leeks
LEEKS! Often mistaken for onions when sautéed. Leeks are a nutrient-dense vegetable often used in cooking for their distinct flavor. They are high in prebiotic inulin fiber and vitamin K.
Asparagus
I know many people hate asparagus…but I’m here to tell you…don’t. It’s such a beneficial vegetable and when oven roasted with minced garlic, salt and oil…it’s to die for! (Hint, Hint). Asparagus is rich in prebiotic fiber and antioxidants. It promotes healthy gut bacteria and may help prevent certain cancers.
Bananas
I think everyone can agree that bananas and smoothies are two peas in a pod. What’s a good fruit smoothie without bananas?! Bananas are rich in fiber. They also contain vitamins, minerals, and small amounts of inulin.
Oats
Yes, those oats you’re mom used to make every morning that you weren’t a fan of are extremely healthy (especially steel-cut oats…again, different article). Whole oats are a grain rich in beta-glucan fiber. They increase healthy gut bacteria, improve blood sugar control, and may reduce cancer risk.
Barley
Now I know what you’re thinking…Barley? As in…what’s in liquor? You would be right…yes. Barley is high in beta-glucan fiber, which promotes healthy bacteria in the gut. It can also lower cholesterol and blood sugar levels. Note: This is NOT an excuse to drink more beer…Yes, I know you were thinking about it.
Apples
An apple a day keeps the doctor away right? This is one of the reasons why! Apples are rich in pectin fiber. Pectin promotes healthy gut bacteria and helps decrease harmful bacteria.
Cocoa
Smoothies, chocolate, tea and so much more! Who knew eating chocolate (dark) would be so beneficial! I get to enjoy eating healthy…who knew! It contains flavanols that increase healthy gut bacteria while reducing harmful bacteria. Be weary of those chocolate candies with a sh*t ton of sugar!
Flax Seeds
This is a great ingredient to put in smoothies, you won’t even taste it! (Vegans even use it as an egg substitute in pastries…but that’s another article.) The fiber in flax seeds promotes regular bowel movements, lowers LDL (bad) cholesterol, and reduces the amount of fat you digest and absorb.
Sea moss /Seaweed
This is completely an excuse to eat more sushi! I want to be biased and say California Rolls but…I’ll let you guys do you. Seaweed is a great source of prebiotic fiber. It can increase the population of friendly bacteria, block the growth of harmful bacteria, and enhance immune function.
Now that I’ve given you guys some natural and easily accessible sources of prebiotics…go on and make the most of them!
Send us pictures of your creations too!!