The Low Down on Pre-biotics

 

apple norms size standards
Photo by Breakingpic on Pexels.com

Since the blog topic last week was on probiotics it is only right to educate you all on how to feed those probiotics so that you can get the maximum benefits from them.  The best source of energy for probiotics are called prebiotics. Prebiotics come from the fiber found in plant products.  These fibers create the energy source for probotics to grow in your gut. Even if you consume probiotics in the form of food or supplements they still have to compete with other bacteria for energy once they get to your gut.  Consuming prebiotics on a regular basis helps the probiotics thrive in your gut.

Other benefits of eating prebiotics are improved digestion of food.  Regular bowel movements through higher fiber intake.  Possible improved regulation of blood glucose levels through higher intake.

A good goal is to get 5gms of fiber daily from prebiotic sources. There is no evidence based daily intake for optimal effects.

Prebiotics can come from supplements just like probiotics.  They come in the form of lose powder and pills. They can be taken at any time with little side effects besides possible lose stools, gas and bloating.  It is recommended to start with small amounts at the beginning and then you can increase your dosage over time.

Here are natural sources of prebiotics:

  • Chicory root
  • Dandelion greens
  • Garlic
  • Leek
  • Onion
  • Asparagus
  • Banana
  • Artichoke
  • Barley
  • Oats
  • Apple
  • Jiacama

 

Just remember that you can add a good amount of prebiotics into your daily diet and it can be beneficial even if you are not taking supplemental probiotics!  So stock up on these delicious foods.