The human digestive system has many important parts that help us break down food. Inside our bodies, there are about 100 trillion tiny living things called microorganisms, which are good bacteria. They help us stay healthy by fighting off bad bacteria that can make us sick.
Probiotics promote digestion
Probiotics are small living things, mostly tiny bacteria and yeast. They help our stomachs work better and make us healthier. Probiotics support our gut, help our bodies use nutrients, and can replace bad germs with good ones.
Probiotics are found in fermented foods. Some examples are certain yogurts, different kinds of cheese, pickled vegetables, apple cider vinegar, fermented teas and sauerkraut. You can also get probiotics in pills or powder as supplements.
Prebiotics feed probiotics
Prebiotics are food for probiotics. They help the probiotics grow and work, which is good for your stomach.
Studies show that eating more prebiotics can help our immune system, keep blood sugar levels in check, lower the chances of getting colorectal cancer and improve calcium absorption. When the good bacteria in our gut (probiotics) get plenty of healthy food (prebiotics), our bodies become healthier.
Prebiotics are found in foods that contain:
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Dietary fibres, which the body does not fully digest.
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Resistant starches, which are a form of carbohydrate that is not digested in the small intestine. Instead, it ferments in the large intestine.
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A variety of fruits, vegetables and fibrous foods containing prebiotics
The most common prebiotics are inulin, oligosaccharides, and pectin. These are found in fibrous foods. Foods that have prebiotics include many fruits and vegetables, especially green bananas, asparagus and onions. Other sources are garlic, nuts, seeds, oats, barley, potatoes and legumes like soybeans, dried beans, peas, and lentils.
Adding probiotics and prebiotics to your diet
Cooking can change how food works in our bodies, so it’s important to think about how we cook. For example, boiling potatoes is better than baking them. When you boil and then cool potatoes, they get a white starchy coating that is really good for you. Serving beans and legumes hot makes them better for your stomach.
Eating lots of fresh and raw fruits and vegetables is good for your health because they help your digestion.
Researchers suggest slowly introducing these foods into your diet. Adding a lot of new foods containing prebiotics and probiotics may produce gas, cause bloating and lead to gut discomfort.
Tribune News Service
