Think of probiotics as the grass and flowers (they are living organisms) and prebitoics as the plant food, they are the indigestible dietary fibre that we get from food that help the probiotics to grow and flourish.

Prebiotics remain undigested as the human body cannot break them down and they bring about positive changes in the digestive tract and organs; they are fermented by the gut flora in the colon and help to feed the gut flora so that it can flourish and grow.

A high quality probiotic supplement will contain prebiotics but you can get them from the following food sources:

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• under-ripe bananas

• onions

• raw garlic

• cabbage

• raw leeks

• apples

• root vegetables

• raw chicory root

• raw Jerusalem artichoke

• asparagus

• raw dandelion greens

Let’s talk about how you can incorporate prebiotics into your meals :

Onions: One of the easiest and most delicious ways to add prebiotics to your meals is by including onions – onions add flavour to your food as well as providing immune-boosting antioxidants. They contain a natural source of inulin which is one of the types of good bacteria that fights indigestion.

Raw Garlic : offers lots of benefits and is another easy prebiotic to include in your diet. Benefits include:

cancer prevention,

anti-fungal

antioxidant

anti-inflammatory and antiviral properties

Bananas : one of my favourites and one of nature’s pre-packaged foods. Bananas that are still greenish and not fully ripe have the most prebiotics. Best used in smoothies, sliced frozen and made into ice cream or warmed up as they won’t be as soft as ripened bananas.

prebiotic food diet_3

Asparagus : raw asparagus is probably not going to be your first choice but you can try fermenting them. Fermenting at home is simple with some salt and a mason jar. You can do this with other veggies not just asparagus.

Dandelion greens : these are getting more and more popular and can now be found in nearly all health food stores or you can grow your own. These leafy greens are a great source of prebiotics as well as containing antioxidants, vitamins and minerals. They are best eaten raw, chop them up finely and add to your salads.

Jerusalem artichokes / Sunchokes: these are root vegetables rather than like the large green artichokes. Shred them and add to salads and smoothies. They blend easily with other tastes due to their mild flavour

As always getting prebiotics from whole, real foods is always your best option but supplementing with a great quality probiotic supplement that includes prebiotics can also be beneficial

5 Reasons You Need Prebiotics in Your Diet

1. They feed your healthy bacteria and are essential to keep your gut flora healthy

2. Most people do not consume enough prebiotics every day which can lead to indigestion, higher levels of inflammation, lower immune function and a higher risk of chronic diseases

3. Enhances overall nutrient absorption

4. Prebiotics, together with probiotics will improve your overall health in general.

5. Prebiotics are linked to the following health benefits:

– lower risk for cardiovascular disease

– healthier cholesterol levels

– better gut health

– improved digestion

– lower stress response

– better hormonal balance

– higher immune function

– lower risk for obesity and weight gain

– lower inflammation and autoimmune reactions

Good digestion is the key to good health, and a good balance of natural live bacteria helps to maintain a healthy balance of gut flora.

However, there can be reasons for foods not digesting properly

Get started on improving your digestion by clicking here, and finding out how I can help create a bespoke plan for you, and get you started straightaway on your journey to great digestion and optimal health, happiness and abundance.

Connect here with Watchfit Expert Kerry Madgwick

 

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