By now you may know about the wonderful probiotic benefits of kombucha, kefir and sauerkraut. But we bet you didn't realize these everyday foods were good for your gut too!
All legumes including beans are prebiotics, acting as a food source for the bacteria living in your gut. When the good gut bacteria feed off these foods, they produce short-chain fatty acids that strengthen the cells of your intestine, boost your immune system, and improve absorption of micronutrients! Just be sure to soak them before cooking to make them easier to digest. However, some people may have trouble digesting this food group, with symptoms of bloating and excessive flatulence. In this case, we recommend limiting your intake of legumes and choosing other prebiotic-rich foods like the ones below!
Garlic is high in fructan compounds making it another source of prebiotics for our gut bacteria, helping them grow and duplicate, strengthening our digestive system and improving our overall wellness. However, those with IBS might want to avoid garlic, as fructans are a type of carbohydrate that some people have difficulty digesting.
Butter is a source of naturally occurring butyrate in our diets. Food sources of butyrate may also enhance intestinal barrier function and improve overall gut health. Remember to look for butter from grass-fed cows for maximum nutrient benefits.
4. JERUSALEM ARTICHOKES
Jerusalem artichokes are especially high in inulin, an indigestible fiber that feeds our gut bacteria. Inulin is fermented in the colon, forming butyrate as a byproduct. Butyrate can improve the health of the intestinal barrier and provide anti-inflammatory effects for the whole body!
5. DARK CHOCOLATE
We’re not kidding! High quality dark chocolate rich in cacao can benefit your gut too! Certain bacteria in our gut love chocolate, fermenting it into anti-inflammatory compounds that support the overall health of our body, and especially our heart! Opt for raw chocolate for best results, or at least 70% dark chocolate.