Earlier this month in FASTer Way we learned about healing your gut. It was incredibly eye opening to learn the importance of gut health and how it can actually be the cause of making us physically feel bad. Healing your gut can help heal inflammation, hormone imbalances, acne, bloating, sleep problems and even help your body burn fat! Woo hoo! Let’s go through this –

EVERY BITE YOU TAKE IS EITHER FEEDING DISEASE OR HEALING IT

PAULA YOUMELL, RN

WHAT IS A PREBIOTIC AND A PROBIOTIC?

Probiotics are live microorganisms that function like good bacteria in the gut.

Ingesting foods that contain them or taking probiotic supplements can help repopulate the beneficial bacteria, overwhelming the bad bacteria.

Probiotics are found in: yogurt, kefir, cottage cheese, cheddar cheese, sauerkraut, kombucha, pickled vegetables, kimchi, miso, and tempeh.

Prebiotics are carbohydrates that act as food for beneficial bacteria in the gut.

These carbs travel undigested to the colon, where they ferment and produce small chain fatty acids that feed the gut flora. Not all plant foods function in this way, but those containing specific types of soluble fiber do.

Prebiotics are found in: onions, garlic, leeks, soybeans, chicory root, honey, banana.

PREBIOTICS FOR YOU TO EAT

• GARLIC – linked to various health benefits due to its antioxidant, anti-inflammatory, and lipid-lowering properties
• ONIONS – tasty and versatile vegetable linked to various health benefits. Similar to garlic, onions are rich in inulin
• ASPARAGUS – naturally contains inulin, which can improve your digestive health and help your body maintain optimum levels of glucose and insulin (best eaten raw)
• BANANAS – rich in vitamins, minerals, and fiber, and they contain small amounts of inulin (buy the greener at the top bananas, brown/speckled means more sugar content = more bloating 😰
• OATS – contain large amounts of beta-glucan fiber, as well as some resistant starch
• APPLES – pectin, a type of soluble fiber, accounts for much an apple’s total fiber content (eat the skin!)
• FLAXSEED – promotes healthy gut bacteria, encourages regular bowel movements, and reduces the amount of dietary fat you digest and absorb 

PROBIOTICS FOR YOU TO EAT

• YOGURT – one of the best sources of probiotics, which are friendly bacteria that can improve your health. Here’s a link to my favorite
• SAUERKRAUT – in addition to its probiotic qualities, sauerkraut is rich in fiber as well as vitamins C, B and K. It is also high in sodium and contains iron and manganese
• KOMBUCHA – more evidence is needed on the benefits of kombucha but it’s tasty and probably has plenty of benefits! GT’s Organic is a great brand. Did you know it’s recommended in small pours (shots) rather than drinking the whole bottle?

Now that you have some suggestions, how will you work these into your next grocery run? Try this Gut Loving Smoothie soon!