Tips and tricks to sneak in more pre and probiotics into your diet
If you want to improve your health, but feel overwhelmed with where to begin, you’re at the right place. Dr. Jean Ann Beaton, a board-certified internal medicine physician at Dupont Private Health is here to share tips and tricks to add pre and probiotics into your diet.
Are you looking for ways to kickstart your wellness routine? Consider adding pre and probiotics into your diet! Eating a healthy balanced diet can be challenging given our hectic lifestyles, but it’s one of the biggest steps we can take toward improving our overall well-being. Prebiotics and probiotics are essential nutrients that support a strong immune system, digestion, and gut health - all essentials if we want to stay healthy and sharp. That’s why today's article introduces simple ways to incorporate pre and probiotic-rich ingredients into your eating plan without spending hours in the kitchen or researching tricky recipes. Read on for some great tips to easily reap their benefits with delicious ideas.
First. . . what are pre & probiotics and why do they matter for gut health?
Pre and probiotics are living microorganisms present in our gut that play an important role in the overall health of our digestive system. Prebiotics are compounds that stimulate the growth and activity of helpful bacteria in our gut, while probiotics are live microorganisms (“good bacteria”) that support gut health. Our gut microbiome is responsible for digesting food, absorbing nutrients, regulating metabolism, and defending against pathogens. Prebiotics act as food sources for probiotics, which are beneficial bacterial strains that create a healthy environment in our intestines by crowding out harmful microorganisms. Probiotics help maintain regularity and reduce inflammation, while prebiotics fuels the health-promoting bacteria residing in the gut. Together, pre and probiotics help encourage healing of the gut lining, reducing symptoms of digestive distress such as diarrhea and bloating. To support optimal gut health, it's essential to regularly incorporate both pre and probiotic-rich foods.
The best pre and probiotic foods to include in your diet:
Eating pre and probiotic foods can have many health benefits, from improved digestive and gut health to stronger immunity. To reap the most rewards from these functional foods, it's best to include them regularly as part of your diet. Some of the best pre and probiotic-rich foods include:
Fermented foods such as kombucha or miso with live active cultures. These aid the body by promoting the growth of helpful bacteria in the gut microbiome, helping to reduce inflammation.
Peas, beans, and legumes - All are excellent sources of prebiotics.
Shallots, garlic, and onions - All are rich in prebiotic fiber.
Asparagus is a great source of prebiotics, which helps support the growth and activity of probiotic bacteria.
Jerusalem artichokes contain inulin, a type of prebiotic that helps to boost the growth of beneficial microbes.
Spring onions contain polyphenols, which help to support a healthy gut microbiome.
Cabbage is another great source of prebiotics, which helps to maintain a healthy balance of probiotic bacteria in the gut.
Regularly eating pre and probiotic foods may also help raise nutrient levels in the body, enabling us to benefit more from everything that we eat and absorb more vitamins and minerals.
Tips for sneaking more pre and probiotics into your diet
Pre and probiotics are essential for maintaining a healthy gut, but many people don't get enough when preparing their meals each day. Thankfully, there are a few simple steps you can take to ensure you're getting the pre and probiotics your body needs. Consider adding the tender ends of asparagus or mushrooms to your soups - they are packed full of prebiotic fiber - an important component of gut health. If you want to make sure you have some extra good bacteria in your system, why not drink some kombucha? Not only does it have a zesty kick but the culture will fill you up with all those beneficial probiotics. Miso soup is also a great substitute for kombucha to quickly get both pre and probiotic benefits, so why not whip up some for breakfast?
Here’s a recipe to sneak in pre and probiotics with miso soup! Perfect for those chilly mornings!
Now that you know all about pre and probiotics and why they’re important for gut health, it’s time to start incorporating them into your diet. Luckily, there are plenty of delicious ways to do so! The next time you’re looking for something you could include in any meal including breakfast, try this miso recipe packed with pre and probiotics. You’ll be reaping the benefits of gut-friendly ingredients in no time!
If you'd like support with your health, reach out to Dr. Beaton's office today.
This article does not constitute the practice of medicine, healthcare advice, diagnosis, or treatment. You should always talk to your healthcare provider regarding your specific medical needs.