Category: Health

Prebiotics in Your Food

Prebiotics in Your Food

Prebiotics are indigestible food ingredients that stimulate the growth and maintenance of the gut. They also feed and support the growth of beneficial bacteria, also known as probiotics, in your large intestine.

Fructooligosaccharides are prebiotics compounds that are used to manufacture prebiotic supplements, for example inulin and oligofructose. They include several types of molecules. These prebiotic compounds are about one third as sweet as sugar is but they’re calorie free. This makes them useful sweeteners for dairy products, desserts, and breakfast cereals.

Prebiotics can be found in a great variety of foods. Here is a list of five of those foods that can help you get a healthier gut:

1. Chicory and Jerusalem Artichoke – These foods are very high in inulin and oligofructose, which makes them used commonly for commercial sources of inulin. The chicory root contains about 15 to 20% of inulin. There is approximately 5 to 10% oligofructose. For prebiotic purposes, the daily consumption is recommended at 4 to 10 grams. Higher doses are recommended to help prevent constipation.

2. Asparagus and Leek – These are also a great source for inulin. The high source of inulin is great for producing butyrate. Butyrate is a short chain of fatty acid that probiotic bacteria produces. Butyrate helps prevent inflammation in the intestinal tract.

3. Onions – These also contain a very high amount of both inulin and oligofructose. This vegetable provides 6 to 18 grams of the prebiotic compound in a typical serving of onion soup. It has been shown that consuming onion prebiotics improves intestinal health.

4. Milk – Lactulose, found in pasteurized, ultra-heat treated, and sterilized milk, promotes the growth of bifidobacteria. This is a group of probiotic bacteria. To produce hydrogen, the intestinal bacteria uses the lactulose. The intestinal bacteria also uses the lactulose to neutralize free radicals and to protect against liver damage and cardiovascular disease.

If you add exercise to your lifestyle while combining with milk, it is shown to have raised hydrogen levels. This in turn, increases the effectiveness of the lactulose.

5. Bananas and Sorghum – There’s a prebiotic referred to as a resistant starch, which you can get from raw green bananas. Resistant starch lets the probiotic bacteria survive the acidic environment in your stomach. If they can survive through the acidity in your stomach, they can then get to your small and large intestines where they need to be.

Sorghum flour is an alternative for people who can’t digest gluten. This flour is also a very resistant starch. If you want to get the greatest amount of resistant starch, you can cook the sorghum.

Prebiotics are great things to add to your diet and lifestyle. They help to keep you gut healthy and happy. It is suggested that you consume about 135 grams per day of prebiotic fiber. It may seem like a lot, but it’s all worth it in the end. Your body will thank you for putting all of the necessary amounts of prebiotics in it. It definitely makes it better knowing that the foods with prebiotics in them are so good!

How to Correctly Use Probiotics

How to Correctly Use Probiotics

Probiotics have been shown to be amazing for your body, especially your gut. Here are some tips to ensure that the probiotics you’re consuming aren’t going to waste.

1. Seek Out the Fermented Foods

Fermentation concentrates the vitamins in plants, such as B and C vitamins. When you eat fermented products, your gut is then filled with good bacteria. Foods in this category include yogurt, miso, sourdough bread, tamari, and Kombucha. These foods all contain natural probiotics.

Sauerkraut is also a great option. It’s one of the cheapest probiotics that you can buy. The best sauerkraut with the most probiotics is the one that is fermented in saltwater. Don’t buy the foods submerged in vinegar because the vinegar disturbs the gut’s natural acidic level.

2. Be Selective When Purchasing Probiotic-Enriched Foods

The only foods with probiotics are the fermented foods. However, food manufacturers have recently started putting beneficial bugs into everything they make. Those foods include things like cereal, bread, and snack bars. When probiotic cultures are separated from their original source and then added to processed foods, the benefits of the probiotics do not transfer.

Extreme temperatures can kill any healthy bugs too, so the advantages of probiotics when added to things like ice cream, become debatable.

3. Buy and Store Any Probiotic-Rich Foods in Glass Jars

Don’t put your probiotics in a metal tin. The aluminum used in the tin can interfere with the lactic acid in fermented foods and create toxins. You also should never put your probiotics in soft plastics because loose chemicals could push their way into your food.

4. Chill the Probiotics

After you open the probiotic food, place it in the refrigerator. If you keep your probiotics chilled, you can help prolong the life of the probiotic. If you place the food in the refrigerator, useful bacteria can multiply on the food as long as the container is not contaminated in any way. Live supplements can survive weeks, even months, in the refrigerator. They’ll survive even longer if they’re freeze-dried.

5. Analyze Your Foods and Supplement Needs

If you are trying to tackle a digestive issue, you might want to go for the probiotic supplement. Don’t just buy random foods with probiotics, though. Each type of probiotic does a different thing. You should know that the strain which combats irritable bowel syndrome is different than the one that fights urinary tract infections, for example.

If you’re unsure, consult the supplement manufacturer. However, if you are simply just trying to improve your health, you might want to go with the high-quality, probiotic-rich foods rather than a supplement.

6. Eat Less Junk Food

Processed foods contain ingredients that irritate the gut, which makes it hard for the good stuff to flourish. An occasional cookie won’t do you any harm, but if you have junk food every day it can inflame the gut’s lining. Eventually the bad bacteria will rule the roost. This weakens the stomach acid, which will slow the nutrient absorption and concentrate bile. This can then prevent the necessary evacuation of toxins. The result is an increase in your risk of nutrient deficiencies and hormone-related cancers.

It is important to make sure that while taking probiotics you don’t do anything to prevent the probiotics from working correctly.