07 Aug The benefits of Prebiotics
How can I get prebiotics in my diet?
Prebiotics are substances in food that selectively feed good bacteria and not bad 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 food should be your predominant source for most people but there are specific ones and some people do not tolerate some. So read the following guidelines and get more in your diet!
Types of Prebiotics;
Resistant Starches: Contained in green banana, cooked then cooled grains and tubers like potato and sweet potato. The highest source is potato flour and green banana flour.
Galactans/Raffinose: Contained in all legumes and chestnuts.
Galactooligosaccharides: Contained in human and animal milk. Highest source is breast milk.
Fructooligosaccharides: Contained in garlic, onions, chicory root/tea, asparagus, whole wheat, Jerusalem artichokes and dandelion root/tea. These compounds can cause gut symptoms in people susceptible to fructose malabsorption so assess your tolerance.
Xylooligosaccharides: Found in oats.
Be mindful of eating too much too soon as it can lead to excess flatulence, bloating and diarrhoea. So start slow and assess your tolerance to get these super foods to start enhancing your health.