Do you want to do something good for your belly? Then you should eat more prebiotic foods.
Our intestine loves prebiotic foods. Prebiotics provide food for the good bacteria in our intestinal flora.
With every single bite, our "good" little lodgers have a big party.
The "bad" bacteria can do little with the party. They are pushed out of the intestine by the "good ones".
Sounds quite simple, doesn't it?
Unfortunately, it happens far too rarely. The "good" little lodgers are already urgently waiting for the next binge. But you just eat too few prebiotic foods.
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Maybe because you don't know what you can do for your body. Or because you simply have no idea which foods are prebiotics.
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You can buy a prebiotic. Or you just cover yourself at the Vegetable market with prebiotic foods one.
There are quite a few foods that make your gut bacteria have parties. :) By the way, these are mostly plant-based foods. Here you can find the best prebiotics suppliers.
You can find delicious prebiotic and probiotic recipes in the Powerfood for the Gut" cookbook, which you can order from Amazon.
What are prebiotic foods
For a food to be labeled a prebiotic, it must be not in stomach be dismantled.
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The intestinal bacteria must be able to ferment it. Also need prebitoic food demonstrably increases the activity of the positive intestinal bacteria stimulate
- Artichokes
- Bananas when they are still greenish
- Chicory
- Jerusalem artichoke
- Oats
- Garlic
- Leeks
- Dandelion root
- Parsnips
- Rye
- Black salsify
- Asparagus
- Chicory root
- Onions
The vegetables must be as fresh as possible. Long transportation and storage harm prebiotic foods.
The optimal basis for a balanced intestinal flora is a healthy, varied and plant-based diet. You can also increase the good bacteria with prebiotics, dietary fibers such as inulin and oligofructose, and virtually feed them.
These fibers are difficult or indigestible and are thus also food for the bacteria. This is how you stimulate their growth.
In addition, such preparations contain strains of bacteria. In this case, there are 20 different ones, which ensure that the intestinal flora is rebalanced.
What happens when you don't eat enough prebiotic foods
So in order for your little lodgers to feel like poodles, they need prebiotics every now and then.
But if you eat too little prebiotic-rich food, you starve your "good" intestinal bacteria. They are weakened and cannot defend themselves against the "bad" bacteria.
The result: Your intestinal flora gets completely out of balance. This leads to increased farting, irregular bowel movements and digestive problems.
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What to look for when eating prebiotics
You may get bloating from prebiotic foods. However, this does not last forever. This phase lasts until you have enough good intestinal bacteria in your gut.
So eating a huge amount of prebiotic foods overnight is not a good idea. You need to start with a little and then increase the amount small by small.
So your good intestinal bacteria can slowly multiply and the farting will soon subside. :)
As well as with the Flora 21 capsules for the intestine*. They help you if you have problems with your digestion and things are not running smoothly.
What makes prebiotic foods so special
Most prebiotics are dietary fibers, which are indigestible carbohydrates.
Unlike other nutrients, they are not absorbed directly in the intestine. They travel through the stomach via the small intestine to the large intestine. Once in the large intestine, they serve as an energy source for the intestinal flora.
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Prebiotics promote the growth and activity of good bacteria. The best known representatives are bifidobacteria and lactobacilli.
Prebiotics belong to the group of soluble dietary fibers, which are the
- Stimulate digestion
- nourish good bacteria of the intestinal flora
- Favor calcium absorption
- Increase stool quantity
- ensure a good balance in the intestine
Soluble dietary fiber in prebiotic foods.
There is a whole range of soluble dietary fibers. We present the best-known ones here.
Inulin and oligofructose
The two best-known paebiotic fibers are inulin and oligofructose. Both promote the absorption of calcium.
Inulin is found in many plant species. It serves the plant as a reserve carbohydrate. Inulin therefore consists of a long chain of carbohydrates. In total, about 60 carbohydrate building blocks are connected.
Oligofructose is formed from inulin. Therefore, the carbohydrate chain consists of 2 to 10 building blocks.
Oligofructose is found in high concentration in yacon, for example. This is a plant that grows in the Andes and is related to Jerusalem artichoke.
Probiotic foods are foods that are hardly processed. It is different with yacon. It is processed into yacon syrup and extracted from the roots of the plant. Its taste is reminiscent of raisins. The syrup is even said to be able to prevent cravings.
Those who have a very sensitive stomach can get flatulence from too much inulin or oligofructose. In the worst case, even diarrhea.
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Psyllium
The small seeds can bind 40 times their weight in water. This ensures that the amount of your stool increases. In addition, they stimulate the movement of the intestines and accelerate digestion.
The slippery psyllium seeds reach even hard-to-reach places in the intestine. Unlike Flaxseed* or wheat bran, psyllium does not cause flatulence.
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Corn dextrin
Unlike inulin, corn dextrin is particularly well tolerated. It lowers the pH value in the intestine and thus ensures that lactobacilli can multiply.
How losing weight with the right bacteria works
Slim people have energetic support in their intestines. Their intestinal flora consists of bacterial genera that ensure better fat burning and curb appetite.
More specifically, they are Akkermansia, Bacteroides and Bifidobacteria. They thrive wonderfully if you provide them with regular prebiotic foods.
Bye-bye bloated belly: This helps against air in the belly
The only problem is that we all eat too little fiber. Not to mention prebiotic foods.
This can result in an unfavorable ratio between the "good" and "bad" intestinal bacteria.
This can lead to digestive problems, obesity, diarrhea, bloating and more.
Probiotics vs Prebiotics
A distinction is made between probiotics and prebiotics. Prebiotic foods are food for beneficial intestinal bacteria. They help them to multiply. They also keep the "bad" intestinal bacteria in check.
Probiotics directly supply the beneficial bacteria to the body.
Our conclusion
Put prebiotic foods on your menu. Prepare a Jerusalem artichoke soup or a delicious chicory salad. Your gut bacteria will thank you :)
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