Prebiotics are substances in food that selectively feed good bacteria and not harmful microbes in your intestine and bowel. They feed these bacteria that protect us against infection, allergy, inflammation, cancer, and they also help make vitamins such as vitamin K.
So, where do we get them? From supplements or food?
Well, if you have no primary gut troubles, food should be your predominant prebiotic source. However there are certain foods which some people do not tolerate well. So read the following guidelines, with an ‘awareness of what is good for me’ and get more in your diet!
- Resistant Starches: green banana, cooked then cooled grains and tubers like potato, sweet
potato, rice and buckwheat.
- Galactans/Raffinose: all legumes and chestnuts.
- Galactooligosaccharides: breast and other animal milk.
- Fructooligosaccharides: garlic, onions, chicory root, asparagus, Jerusalem artichokes and dandelion root.
- Xylooligosaccharides: oats.
Be mindful of overeating these fibres too quickly, as they can lead to excess flatulence, bloating and diarrhoea. So start slow and assess your tolerance to these superfoods which will begin enhancing your health.
And if you are not tolerating these foods, there might be an issue in your gut that needs addressing, so feel free to reach out and get some help!
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